Funda ukuba ungatyhala njani kuMsebenzi wakho woQeqesho kwiCrossFit Coach Colleen Fotsch

Umxholo

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Kukho ingxolo eninzi phaya kwii-interwebs-ngakumbi malunga nokuqina. Kodwa zininzi izinto onokuzifunda. Yingakho umdlali we-CrossFit kunye nomqeqeshi u-Colleen Fotsch wagqiba ekubeni adibanise ne-Red Bull ukuze alahle ulwazi oluthile lwesayensi yokuzivocavoca kuchungechunge olutsha lwevidiyo olubizwa ngokuba "Ukuqhekeka." UFotsch sele eza kubuyela esikolweni ukuze afumane isidanga senkosi yakhe kwi-kinesiology kwaye wayefuna ukusebenzisa amaqonga akhe eendaba ezentlalo kunye nezakhono ze-CrossFit ze-epic ukufundisa (kungekhona nje ukuchukumisa) abalandeli bakhe.

Imithombo yeendaba kwezentlalo yeyona nto ibalaseliswayo ngumntu wonke-konke malunga neendlela ezintle onokuzenza, utshilo. "Ndiyathetha, ndinetyala: Ukuba ndifumana ukuphakanyiswa okukhulu okanye ukwenza into epholileyo kwi-gymnastics, kumnandi ukubeka oko kwi-intanethi. Kodwa ndifuna ukudala umxholo onolwazi ngokwenene onokunceda abantu kuqeqesho lwabo kunye nokubuyisela. Ibiyinjongo yam leyo: ukunceda abantu nokuba bayimbaleki ekhuphisanayo okanye akunjalo. (Jonga aba baqeqeshi basemthethweni kwi-Instagram abasasaza lonke ulwazi lokuqina.)

Kwisiqendu sokuqala solu ngcelele, iFotsch ibopha kwimonitha yesantya sentliziyo kwaye iqalise umsebenzi onzima ojikelezayo ojikelezayo emithandathu kunye nemizuzu emihlanu yokusebenza kunye nemizuzu emithathu yokuphumla. Umsebenzi: Ukulinganisa ubungakanani bomsebenzi weCrossFit kwaye ubone indlela uFotsch alwa ngayo nokudinwa okungaphephekiyo. (Okanye, njengoko esitsho uluntu lwaseCrossFit ukuyibiza: "Ukunciphisa kwakhona. Xa sele ungene nzulu kuloluya qeqesho kangangokuba umda kwimowudi yokungaphumeleli-uzama nje ukuzilolonga ngelo xesha.") Ukwenza njalo, phambi, ngexesha, nasemva komthambo, iqela lemveliso lahlaba umnwe kaFotsch ukulinganisa amanqanaba egazi lakhe lelactate-iphawu lokomelela elibalulekileyo elimisela ukuba ungasebenza ixesha elingakanani na ngamandla aphezulu.

"Ngeli xesha lokuzilolonga nge-anaerobic, ndizibeka kwimeko apho iiseli emzimbeni wam zingasafumani oksijini yaneleyo," ucacisa uFotsch. "Ngenxa yoko, ukuba umzimba wam uvelise amandla, uya kwisimo esibizwa ngokuba yi-glycolysis. I-byproduct ye-glycolysis yi-lactate okanye i-lactic acid. Ngoko yiloo nto esiyivavanyayo: Indlela esebenzayo ngayo umzimba wam ukucima i-lactic acid.Kwezi ntlobo zokuzilolonga kwe-anaerobic-apho uziva utshisa kwimisipha yakho-eyona nto ikuxelela yona kukuba umzimba wakho uvelisa i-lactic acid okanye i-lactate engaphezulu kunokuba umzimba wakho ungasusa ngelo xesha. "

Bukela ividiyo ukuze ubone indlela uFotsch adubula ngayo kwiyure yonke, ethatha ukubetha kwentliziyo yakhe ukuya kwi-sky-high 174 bpm. (Nantsi into ekufuneka uyazi malunga noqeqesho ngokwenqanaba lokubetha kwentliziyo yakho.) Kwaye esiphelweni sesekethe yokuqala yokuguqa kwebettlebell kunye neeburpees, ufikelela kwinqanaba le-lactic acid ye-10.9 mmol / L-ngaphezulu kokuphindwe kabini komda we-lactate we-4 mmol/L. Oko kuthetha ukuba, nangona i-lactate iqokelela egazini lakhe, uyakwazi ukuqhubeka nokutyhala ngokuzilolonga kunye nokuziva ulungile kwiimisipha zakhe. Uqeqeshwe ngcono, kokukhona umzimba wakho ufumana ukujongana nolwakhiwo kunye nokutyhala. (Jonga: Kutheni usenza kwaye kufuneka utyhalele iintlungu ngexesha lokuzilolonga)

Ezinye iimfihlo zakhe zokutyhala ngokudinwa? 1. Gxila ekuphefumleni nakwi-2.Gxila kwiintshukumo ezikhoyo. "Xa ndityhala ngamandla, ndiye ndibambe umphefumlo wam kancinci, ngakumbi xa ndiphakamisa-eyona nto imbi kakhulu onokuyenza," utshilo. "Ke ndigxile ekuphefumlweni kwam kwaye ndilungile ngentliziyo yam inyukile kuba andikwazi ukuthatha le mimoya imikhulu. Ukuphefumla kwam kunye nokuphefumla kwam kuzakukhawuleza, kwaye ndifunda ukulunga kuloo nto "

Enye into eye yandinceda kakhulu kukubakho kwaye ndigxile kwimithambo endiyenzayo, utshilo. "Kungoyikisa ngokwenene ukuba uqala ukucinga ngayo yonke imijikelo oshiye kuyo."

Enye into ephambili yokugcina obu bunzima kuyo yonke imijikelo emithandathu yayikukukwazi kukaFotsch ukuthoba ngokukhawuleza isantya sentliziyo yakhe ngexesha ngalinye lokuphumla-into eza noqeqesho kunye nokugcina amandla aphezulu okudlala. "Ngexesha lokuphumla ngalinye, bendigxile kakhulu ekuphefumlweni kwam nasekufumaneni ukubetha kwentliziyo yam," utshilo. "Kwakupholile ngokwenene ukubona ukuba ndifumana phi ngexeshana elifutshane kakhulu. Yenye ingongoma enkulu yokunika ingxelo, ukubonisa ukuba amandla am e-aerobic aya esiba ngcono kakhulu, kwaye yinto enye ebendizama ngayo ukusebenza kuyo, ngakumbi kwi-CrossFit.Ukuba awunaso isakhono se-aerobic esilungileyo kunye nokukwazi ukubuyela ngokukhawuleza, i-CrossFit (kwaye ngokukodwa i-CrossFit yokhuphiswano) iya kuba nzima kakhulu.Ndingathanda ukwenza oku rhoqo uqeqesho lwam ukuze ndibone ngoko nangoko indlela endichacha ngayo ngexesha lokuzilolonga kwam. " (Uphononongo lubonisa ukuba kuyanceda ukuba uqhubeka uhamba kwaye wenze ikhefu elisebenzayo lokubuyisela endaweni yokuphinda ubuyele.)

Ingcebiso yokugqibela kaFotsch yokutyhala kwiindlela zakhe ezinzima? “Ndenze umthambo kunye neqabane lam loqeqesho, kwaye kuluncedo kakhulu ukuba nenqanaba lokhuphiswano ukuqhubeka nokuba kwenzeka ntoni,” utshilo. (Yisizathu esinye sokusebenza okungcono kunye nomhlobo.)

Ngaba uyaphoswa yiyo yonke le ntetho yokufaneleka? Hlala ubukele ezinye iziqendu zeRed Bull's Uqhekeko kunye noColen Fotsch iyafumaneka kuYouTube. Uthe unethemba lokuthatha uchungechunge ngaphandle kwebhokisi le-CrossFit ukuze abone indlela imizimba yabanye abadlali abasabela ngayo ekusebenzeni ngeendlela ezahlukeneyo.

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