Izinto ze-5 endingazange ndiyazi malunga nokufaneleka ndize ndibe ngumqeqeshi we-CrossFit

Umxholo

• 1. Ilifti "nguKumkanikazi wako konke ukuphakamisa".
• 2. Ii-ounces ezintandathu zinokuba nzima ngokwenene.
• 3. Ukuhamba kwe-Hip akukona kuphela ukuhamba okubalulekileyo.
• 4. Akukho ntloni ekunciphiseni.
• 5. Amandla engqondo nawo abalulekile nje ngokomelela komzimba.
• Uphengululo lwe

Usivile isiqhulo: i-CrossFitter kunye ne-vegan yokuya kwibar… Kulungile, unetyala njengoko uhlawulisiwe. Ndiyayithanda iCrossFit kwaye wonke umntu endidibana naye kungekudala uyazi.

I-Instagram yam izele yimifanekiso ye-post-WOD eguqukayo, ubomi bam bezentlalo bujikeleza xa ndiceba ukusebenza, kwaye njengentatheli yezempilo neyokomelela komzimba, ndinethamsanqa ngokwaneleyo ukuba ndibhale nge-CrossFit yomsebenzi ngamanye amaxesha. (Jonga: Izibonelelo zezeMpilo zeCrossFit).

Ngoko, ngokwemvelo, ndandifuna ukufunda ngokubanzi malunga nomdlalo wokufaneleka kokusebenza ngokusemandleni-kungoko ndigqibe ekubeni ndifumane isatifikethi sam somqeqeshi we-CrossFit (ngokukodwa i-CF-L1).

Ukuba neCF-L1 yam ayithethi ngesiquphe ukuba ndisisityebi iFroning, iCrossFit Games Champion yamaxesha amane kunye nomseki weCrossFit Mayhem eCookeville, eTennessee. (Funda: Kutheni ukutyeba ngeFroning kukholelwa kwiCrossFit) Endaweni yoko, isatifikethi seCF-L1 sithetha ukuba ndiyayazi indlela yokuqeqesha iintshukumo ezisithoba zeCrossFit, indlela yokuchonga oomatshini abangakhuselekanga nokuzilungisa, kunye nokuqeqesha umntu nakweliphi inqanaba lokuqina usebenzisa iCrossFit indlela yokusebenza.

Ukuqeqesha iklasi yeCrossFit akukaze kube yinjongo yam-bendifuna ukuphucula ulwazi lwam njengembaleki kunye nombhali. Apha, zintlanu izinto endizifundileyo malunga nobungqabavu endingabaziyo ngaphambili, ngaphandle kwembali yam ende njengejunkie yomzimba iyonke. Elona candelo lilungileyo: Akunyanzelekanga ukuba wenze i-CrossFit ukuze ufumane ezi zinto ziluncedo.

1. Ilifti "nguKumkanikazi wako konke ukuphakamisa".

"I-deadlift ayinakulinganiswa kubulula bayo kunye nefuthe ngelixa iyingqayizivele kwisikhundla sayo sokwandisa amandla entloko ukuya kwinzwane," abaqeqeshi beesemina bayaphinda. Bayangqinelana noMsunguli weCrossFit, isicatshulwa sikaGreg Glassman, owakha wathi intshukumo kufuneka ibuyele kwigama layo le-OG- "ukuphakanyiswa kweendawo eziphakamileyo" -ukukhuthaza abantu abaninzi ukuba benze intshukumo egqibeleleyo.

Ngelixa ndingazi nabani na oye wabiza intshukumo yekhompawundi "impilo yezempilo," abanye abantu babiza i-deadlifts nguTata woBusebenza ngokuSebenzayo. Ngoku, mna (ngokunqwala kubufazi) ndiyibiza ngokuba yi-Queen of All Lifts.

I-ICYDK, into ebambekayo ibandakanya ukuthatha nje into emhlabeni ngokukhuselekileyo. Ngelixa kukho umahluko ohlukeneyo, zonke zomeleza imisipha yakho, ii-quads, isiseko, umva osezantsi, kunye nomtya ongasemva. Ukongeza, ilinganisa intshukumo oyenzayo ngalo lonke ixesha kubomi bokwenyani, njengokuthatha iphakheji ye-Amazon Prime emhlabeni okanye ukuphakamisa umntwana okanye umntwana. Ke ewe - Ron Burgundy ilizwi * - izinto zokufa ziluhlobo olukhulu lwento. (Idibeneyo: Uyenza njani into yokuBulala ngokuQhelekileyo ngeFomu efanelekileyo).

2. Ii-ounces ezintandathu zinokuba nzima ngokwenene.

Imibhobho ye-PVC-yep, imibhobho edla ngokusetyenziswa xa kusenziwa imibhobho kunye nokuhambisa amanzi-sisixhobo esisisiseko kwiCrossFit. Le mibhobho, edla ngokunqunyulwa ibe ziimitha ezintathu ukuya kwezintlanu ubude, inobunzima obumalunga nee-ounces ezi-6 kwaye isetyenziselwa ukunceda iimbaleki ukufudumeza kunye neepatheni zentshukumo ye-barbell (jonga umzekelo wenkqubo yokufudumeza ye-PVC apha). Ithiyori: Qala ngombhobho we-6-oz, ugqibelele ukunyakaza, kunyeemva koko yongeza ubunzima.

Ngexesha lesemina, sachitha oko kuvakala ngathi ziiyure siziqhelanisa negxalaba ukuya phezulu, ukutyhala ijerk, ukuphakamisa izinto ezifileyo, i-squat ngaphezulu, kunye ne-squat snatch sisebenzisa umbhobho wePVC kuphela. Ndiyakwazi ukufakazela ukuba izihlunu zam zazidinwe kakhulu ngexesha lokuzilolonga (kwaye zibuhlungu ngakumbi ngosuku olulandelayo) kunye nombhobho wePVC usebenzisa uluhlu olupheleleyo lokunyakaza kunokuba ndiqhelekile xa ndisebenzisa ubunzima obunzima kunye noluhlu oluncinci lokunyakaza.

Undoqo: Ngelixa ukuphakamisa iintsimbi ezinzima kuneetoni zeenzuzo, musa ukuthoba iintsimbi ezincinci kunye nokuphindaphinda okuphezulu. Ukuhamba ukukhanya ngelixa ushukuma ngobukrelekrele kunezibonelelo zazo.

3. Ukuhamba kwe-Hip akukona kuphela ukuhamba okubalulekileyo.

Ukususela ekuqaliseni i-CrossFit kwiminyaka emibini edlulileyo, bendisebenza nzima ukuphucula i-barbell squat yam. Ngenxa yokuba ndandicinga ukuba ukungakwazi kwam uku-squat ephantsi kwakusisiphumo se-hamstrings eqinile kunye nokuphila-imihla yonke yokuphila, ndazama i-yoga inyanga ukuze ndikhulule ama-hips am. Kodwa nasemva kokongeza i-yoga kwindlela yam (xa isinqe sam sasihamba kakhulu,) i-squat yam yangasemva yayise-sub-par.

Kuvela ukuba, ukuhamba kweqatha ngoyena mntu umi ecaleni kwam kunye nePR. Amathole angaguqukiyo kunye neentambo eziqinileyo zesithende kunokubangela ukuba izithende zakho zivele emhlabeni ngexesha le-squat, elinokuthi libeke uxinzelelo olongezelelekileyo emadolweni nasemazantsi, ulahle ibhalansi yakho, kwaye wenze umthambo ube namandla ngakumbi kune-glute- kunye nomsipha -imeko encinci. Kakhulu kwiinzuzo zepesika. (Konke kulungile apha: Indlela amaqatha abuthathaka kunye nokuhamba kakubi kwe-Ankle kunokuchaphazela uMzimba wakho uphela)

Ke, ukufumana uninzi lokuhamba kunye ne-squat enzima, ndiye ndaqalisa ukusebenza kwi-ankle kunye nokuguquguquka kwethole. Ngoku, ndithatha ibhola ye-lacrosse kwibhola yonyawo lwam phambi kokuzilolonga kunye ne-foam yokuqengqa amathole am. (Ingcebiso yam? Zama ukuzilolonga komzimba wonke ukuze ugcine ungonzakalanga ubomi bakho bonke.)

4. Akukho ntloni ekunciphiseni.

Ukulinganisa yi-CrossFit-speak yokuguqula umsebenzi (ngomthwalo, isantya, okanye umthamo) ukuze ukwazi ukuwugqiba ngokukhuselekileyo.

Ngokuqinisekileyo, ndivile abaqeqeshi bam abahlukeneyo beCrossFit bebble malunga nokukhula ngaphambili, kodwa ngokunyanisekileyo, bendihlala ndicinga ukuba, ukubaunako ukugqiba ukuzilolonga kubunzima obumiselweyo, kufanelekile.

Kodwa ndandingalunganga. Endaweni yoko, i-ego akufuneki ibe yile nto imisela i- ubunzima obusebenzisayo kwiWOD okanye nakuphi na ukuzilolonga. Injongo kufuneka ibe kukubuya ngosuku olulandelayo nangomso emva koko — ungabi buhlungu kakhulu (okanye ube mandundu, wenzakale) kangangokuba kufuneka uthathe usuku lokuphumla. Kungenxa yokuba unokukrwela ngokuhamba akuthethi ukuba lukhetho olufanelekileyo kuwe; ukubuyisela umva (nokuba oko kunciphisa ubunzima bakho, ukuwa ngamadolo kwi-push-up, okanye ukuphumla kwi-reps ezimbalwa) kunokukunceda uhlale ukhuselekile, uqinise ngenjongo, kwaye unako ukuhamba ngosuku olulandelayo. (Eyeleleneyo: I-No-Equipment Bodyweight WOD Yu Unokuyenza Naphi na)

5. Amandla engqondo nawo abalulekile nje ngokomelela komzimba.

"Ekuphela kwento emi phakathi kwethu kunye namanqaku amahle bubuthathaka bengqondo." Yiloo nto iqabane lam leCrossFit lalidla ngokuthetha ngaphambi kokuba senze ukhuphiswano lwe-WOD kunye. Ngeli xesha, bendiya kuyikhupha njenge-hyperbole, kodwa akunjalo.

Ukuzithemba kunye nomdlalo oqinileyo wengqondo akuyi kukunceda wenze into ongakwaziyo ukuyenza - kodwa ukuba kwimeko yengqondo engalunganga xa uphakamisa into ephambeneyo enzima okanye ukwenza iseti yoxinzelelo oluphezulu kunokuphazamisa ngokuqinisekileyo ukukwazi kwakho bonakala ngokupheleleyo kuloo mthambo. (Nantsi kanye indlela uJen Winderstrom azithetha ngayo ngokuzilolonga okunzima kunye nokuzikhathaza ngokunyusa ubunzima.)

Kwakungekho de iisemina zabasebenzi basinike ithuba lokuzama i-ring-muscle engqongqo endiye ndayiqonda ukuba iyinyani kangakanani. Yayiyintshukumo endingazange ndikwazi ukuyenza. Nangona kunjalo, ndaya phezulu emakhonkcweni, ndathi ngokuvakalayo, "Ndingayenza le nto" -ndaye ndenza njalo!

UGlassman wakhe wathi: "Olona tshintsho lukhulu kwiCrossFit lwenzeka phakathi kweendlebe." Kuyavela ukuba yena (kunye neqabane lam le-CrossFit) bobabini babelungile.

Uphengululo lwe