Yintoni onokuyilindela kuQeqesho lwakho lokuQala lokuFunda

Umxholo

• Ayizukubanzima Kanye ngaphandle kweLulwane
• Kodwa Uza kusebenza nzima
• Zili-9 iintshukumo ezisisiseko
• Uya kufuna umqeqeshi olungileyo
• IGym ibizwa ngokuba yiBhokisi
• Kukho Le nto ibizwa ngokuba yi-WOD
• Zilungiselele ukufumana uKhuphiswano oluncinci
• Nxiba iimpahla ezimnandi
• Lincinci ixabiso
• Nabani na Angayenza
• Uphengululo lwe

Ngaba kuthi okanye akukho mntu ngobulali kwiCrossFit? Abantu abathanda iCrossFit ndiyithanda nyani iCrossFit... kunye nehlabathi liphela kubonakala ngathi bacinga ukuba "umdlalo wokomelela komzimba" ufuna ukubabulala. Ngelixa ngokuqinisekileyo kunokuba yingozi, inokuba sisongezo esisebenzayo kunye nesinamandla kwindlela eyahlukileyo yokwenza umthambo, kuxhomekeke kwiinjongo zakho zokomelela komzimba. Kodwa imeko eyoyikisayo yabona balandeli banzima inokukugcina ungazi njalo.

Ukunceda ukuthabatha into yokoyikisa phantsi kwe-notch, sathetha noHollis Molloy, umqeqeshi kunye nomnini we-CrossFit Santa Cruz, kunye no-Austin Malleolo, umqeqeshi oyintloko kwi-Reebok CrossFit One eBoston, ukufumana iinkcukacha malunga nokuba ulindele ntoni ekusebenzeni kwakho kokuqala. (Ukuba uyafuna, ungazama oku kulungiselela ukuqala ukusebenza kweCrossfit ekhaya nge kettlebell kuphela.)

Ayizukubanzima Kanye ngaphandle kweLulwane

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Xa usiva malunga nokwenzakala ngenxa yeCrossFit, ubuncinci bomngcipheko sisiphumo sokwenza i-newbies kakhulu, kungekudala, utshilo uMolloy. Uthi ukunyanzeliswa kufuneka kube yinto yokugqibela engqondweni yakho ekusebenzeni kwakho kokuqala. "Uninzi lweejimisi zijolise kwizinto ezisisiseko nakwimitshini yentshukumo phambi kokuba singenise ubungqongqo," utshilo.

Yonke indawo yokuzivocavoca yahluke kancinane xa kufikwa kwisakhiwo esithile sezo klasi zokuqala ezimbalwa zentshayelelo, kodwa akukho mqeqeshi ulindele ukuba umntu oqalayo abonakale ukuze "akukhubaze," utsho. Ukuba uyoyika ukuqalisa, kulungile ukuthabatha kancinane. "Yenza malunga neepesenti ezingama-50 zento esixelela abanye abafundi ukuba bayenze," utsho. "Ndifuna ubuya ngomso."

Kodwa Uza kusebenza nzima

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Awuyi kwenza ezona zinto zihamba phambili kwiiklasi zakho zokuqala ezimbalwa, kodwa ukusebenza nzima kuko okufumana iziphumo, ke ungalindelanga ukuba kubenjalo naye kulula, utsho uMolloy.

Ulinganisa umsebenzi wakho wokuqala we-CrossFit kwiveki yakho yokuqala kumsebenzi omtsha. Ngezo mini zakuqala, yonke into oyenzayo iyadinwa kuba yonke into intsha-awuyazi nokuba iphi na indawo yokuhlambela ekuqaleni. "Kodwa emva kweenyanga ezimbalwa ezo zinto ziluhlobo lwesibini," utsho. Uya kudinwa kwaye ube buhlungu, kodwa ezo zizikhumbuzo ezibalulekileyo zokubeka umzimba wakho kwizikhundla ezitsha kwaye kufuneka uchache.

Zili-9 iintshukumo ezisisiseko

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Ukuthetha ngeziseko! Kukho iintshukumo ezisithoba ezisisiseko zokuba yinkosi yokuqala. “Sisebenzisa ezo ntshukumo zisisiseko njengentshayelelo,” utshilo uMolloy. "Ndinokongeza kwintshukumo yezakhono ezingaphezulu koko, kodwa andifuni ukuqala ngeentshukumo ezintsonkothileyo emva koko ndizame ukubuya umva." Ezo ntshukumo zezi: i-squat emoyeni (ngaphandle kwe-bar), i-squat ngaphambili, i-squat ngaphezulu, ukucinezela amagxa, ukucofa, ukutyhala, i-deadlift, i-sumo deadlift high pull, kunye nebhola yeyeza ecocekileyo.

Bobabini abaqeqeshi bayayiphikisa imbono yokuba iintshukumo zendele kubomi bemihla ngemihla. "Ndinenkwenkwe eneminyaka emibini ubudala, kwaye kufuneka ndiyichole phantsi rhoqo. Utsho uMolloy. Okanye, cinga malunga nendlela ohamba ngayo ukusuka ekuhlaleni uye kuma, ucebisa uMalleolo. "Mhlawumbi awuyicingi, kodwa sisiseko se-squat, utshilo uMalleolo." Silwela ukwenza nantoni na ebomini, kwaye sifuna ukuyenza kakuhle. "

Uya kufuna umqeqeshi olungileyo

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Okanye ijimu elungileyo. Kulapho baya kuba khona abaqeqeshi abalungileyo, utshilo uMolloy. Ke yintoni eyenza umqeqeshi olungileyo? Khangela indawo yokuzivocavoca enabasebenzi abaqeqeshiweyo kunye noluntu olutyalomali kuwe njengomntu.

IGym ibizwa ngokuba yiBhokisi

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Iindawo zoqeqesho ayizizo iindawo zokuzivocavoca ezizeleyo-akukho zindlu zangasese zintle okanye iishawa, izikrini zeTV, okanye iitreadmills. Yibhokisi engenanto esihlala kuyo, utshilo uMalleolo.

Kukho Le nto ibizwa ngokuba yi-WOD

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Ukusebenza kweCrossFit kuyahluka ngemini, kwaye ngenxa yoko babizwa ngokuba yiWOD, okanye ukuzilolonga kwemini. Ezinye iijim ziyazenzela. Abanye basebenzisa inkqubo yemihla ngemihla ethunyelwe kwi-CrossFit.com.

Iiklasi ngokubanzi zakhiwe ngokujikeleza i-WOD, utsho uMolloy. Uninzi lubandakanya ukufudumala kwemizuzu eli-10 ukuya kweli-15 kunye nemizuzu eli-10 ukuya kweli-15 yokuqaqambisa izakhono ezithile zomsebenzi oza kuza. Emva kwe-WOD, kukho ukuphola okulula, utshilo.

Zilungiselele ukufumana uKhuphiswano oluncinci

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Uninzi lweebhokisi zigcina amanqaku okuphindaphinda agqityiwe okanye ubunzima baphakanyiswa ngexesha leklasi. Zimbini iingenelo kolu khuphiswano lobuhlobo, njengoko uMolloy ebona. Okokuqala, ikuvumela ukuba ulandelele inkqubela yakho yobuqu ngomlinganiselo othe kratya kunokuba nje "Andidinwe kangako kunexesha lokugqibela ndizama oko... ndiyacinga!" Ungajonga ngasemva kubungakanani bobunzima obuphakamisile okanye zingaphi uphindaphindo onokuthi ulugqibe kwiinyanga ezintathu ezidlulileyo kwaye ubone ukuba uya usiba bhetele, utshilo.

Ukugcina amanqaku kukwanceda ukuba uzityhalele ngakumbi, ngakumbi ukuba une pal Workout. “Ukuba umhlobo wam ukhona, kwaye sikwinqanaba lokuqina elifanayo, kwaye wenze iireps ezingama-25, ndingazama kakhulu ukwenza oko kwenzeke,” utshilo uMolloy. Ayisiyiyo injongo leyo, kodwa ukhuphiswano oluncinci lukunika umda ongayi kuwenza intshukumo efanayo wedwa ekhaya.

Nxiba iimpahla ezimnandi

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Nantoni na onokungena kuyo iya kusebenza, utshilo uMolloy. Kwaye i-sneaker ecekethekileyo yeyona nto ilungileyo, kuba isithende esikhulu esithusayo sinokuphosa ibhalansi yakho kwezinye zeentshukumo, utshilo.

Lincinci ixabiso

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Esinye sezikhalazo eziphambili ngokuchasene neCrossFit lixabiso eliphezulu, kodwa ufumana oko ukuhlawulayo, utsho uMolloy. Ngaphezu koko, isixa soqeqesho kunye nenkalo yoluntu ayifani nento onokuyifumana ngobulungu bejimu eqhelekileyo okanye neeseshini zoqeqesho zobuqu ezimbalwa nyanga nganye, utshilo.

Kwakhona, gcinani engqondweni ukuba abalandeli abakhulu bachitha ixesha elininzi kwiindawo zabo zokuzilolonga. Ukuhamba kathathu ngeveki ngokuqinisekileyo kuya kukunika iziphumo, utshilo uMolloy, kodwa ngabantu abaqeqesha kahlanu okanye kathandathu ngeveki abaneziphumo "eziguqukayo, eziguqula ubomi", utshilo.

Mhlawumbi le yinxalenye yesizathu sokuba kubekho uvakalelo olunamandla kuluntu phakathi kwabaxhasi beCrossFit. Kukho iimfihlakalo ezininzi malunga nale nkqubo yokudibanisa, uyavuma uMolloy, kodwa ucinga ukuba inento yokwenza nokuhamba kumava okuzama kunye. "Ukuphakama okwabelwanayo kunye nokuphantsi-ukukhathazeka kunye nempumelelo enkulu-edibanisa abantu," utsho.

UMaleolo uyavuma. "[Singabantu] abathanda izinto ezifanayo ukulandela injongo enye."

Nabani na Angayenza

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"Into enye abantu abangayiqondiyo ngokwenene kukuba i-CrossFit yinkqubo enokwenzeka emhlabeni wonke," kusho uMolloy. "Umama uyayenza, kwaye waqala ukutsala eneminyaka engama-60.

Ubunzulu yinxalenye yeskimu sentengiso, utsho uMolloy. "Ukuba ndinenkqubo eyenzelwe iimbaleki ezikumgangatho ophezulu, ndingamqinisekisa umama ukuba ayizame ukuba ndithi" Ndiyazi ukuba iyavakala iyothusa kodwa ndingayenza ifikeleleke, "utshilo. "Kodwa ukuba ndiye kwimbaleki ekumgangatho ophezulu kwaye ndithi 'ndinayo le nkqubo intle kangaka, umama uyayenza!', Amathuba okuba bafuna ukuthatha inxaxheba aphantsi kakhulu."

“Nabani na angayenza iCrossFit,” utshilo uMalleolo. "Kodwa ayinguye wonke umntu."

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