Lokho Okushiwo Lo Mqeqeshi We-Chiropractor no-CrossFit Ngokuphathelene noJillian Michaels 'Thatha uKhipping

-Delile

• I-Kipping ayiyona ihlaya.
• Kufanele uthuthuke uye ekwenzeni ukudonsa phezulu.
• Lokhu kuhamba akukhona okwabo bonke abantu, futhi kunezingozi ezihilelekile.
• Akufanele ucebe ngaso sonke isikhathi.
• Buyekeza kwe-

Ezinyangeni ezimbalwa ezedlule, uJillian Michaels wasivulela isifuba ngezinkinga zakhe nge-CrossFit-kipping, ikakhulukazi. Kulabo abangase bangazi, ukugqekeza kuwumnyakazo osebenzisa ukubhuqa noma ukugxumagxuma ukuze kusetshenziswe umfutho ngomzamo wokuqedela umsebenzi (ngokuvamile okuhloswe ngawo inani eliphezulu lokuphindaphinda esikhathini esinqunyelwe). Eqeqebeni lokudonsa, ikakhulukazi, okuyinto uMichaels abenenyama yenkomo kakhulu, ukunyakaza kusetshenziselwa ukukusiza ukuphakamisa isilevu sakho ngaphezu kwebha. UMichaels usitshele ukuthi akaqondi ukuthi kungani abanye bekhetha ukwenza umehluko we-kipping kunenguqulo eqinile yokuhamba. Ubhale izizathu ezimbalwa azizwa sengathi ukunqampula akuyona inketho efanelekile: Akukusizi ukwakha amandla okusebenza. Ayisebenzisi uhla olugcwele lokunyakaza. Kunezindlela eziphumelela ngokwengeziwe zokukhomba amaqembu emisipha amaningi. Kunezindlela ezingcono neziphephile zokuqeqeshela amandla. Ingozi yokulimala iphezulu.

"Umuntu angaphikisana ngokuthi ngesisekelo esihle sokugijima kanye nefomu elifanele, lokhu kulimala kungagwenywa," esho."Kodwa ngithi amandla asemahlombe nasemgogodleni aphansi kakhulu ngesikhathi sokunyakaza, ngakho-ke ingozi ikhona nakubadlali abanesipiliyoni."

Kwaqubuka impikiswano eshubile ngemuva nje kokuthi eveze ukuma kwakhe, abalandeli be-CrossFit bephuma bephikisana namazwi akhe. Kepha impikiswano ngokuqhekeka akuyona into entsha. Eqinisweni, ubuhle bokuqina bekulokhu kuphikisana ngokuthi ngabe i-kipping iyazuzisa yini iminyaka. Abanye baze bacabange ukuthi ayifanele amaphesenti angama-95 wabantu, yingakho ukunyakaza kugcinelwe i-gymnastics yezobuchwepheshe neCrossFit. (Okuhlobene: Lo wesifazane Cishe Ushonile Wenza I-CrossFit Pull-Up Workout)

Ngakho-ke, besifuna ukwazi: Bacabangani abanye ochwepheshe bomzimba mayelana nokuthatha kukaMichaels? Ngemuva kwakho konke, uma inkinga yakhe enkulu nge-kipping ukuthi idala ubungozi obuningi bokulimala, khona-ke kumele babe nemicabango ethile ngale ndaba, akunjalo? Ukuthola ukuhlangana okungaphakathi othandweni lukaCrossFit lokuncipha futhi ingozi yokulimala kwangempela, sathinta uMichael Vanchieri, DC, udokotela wezifo ze-chiropractic e-Physio Logic e-Brooklyn, NY, okwathi ngemva komsebenzi we-baseball ophumelelayo waba umqeqeshi we-CrossFit oqinisekisiwe we-Level 1, ebhala uhlelo lwabasubathi be-CrossFit Games abasezingeni eliphezulu abaqhudelana ezingeni eliphezulu kakhulu. .

Okokuqala, bekufanele sibuze ukuthi ucabangani lapho ezwa ukuphawula kukaMichaels mayelana nokuqhekeka. UVanchieri wayibiza ngokuthi "isithelo esilengiswa esiphansi kunazo zonke." "Yinto wonke umuntu akhuluma ngayo lapho efuna ukufakazela ukuthi iCrossFit i-crummy kangakanani nokuthi yimbi kangakanani emzimbeni wakho," esho. "Ngakho-ke lapho ngimuzwa eqala ukugxumagxuma, kwadingeka ngiwuthathe nohlamvu lukasawoti ngiwuhleke kancane."

Uma ukwenza i-kipping-up up kuwumgomo wakho, i-Vanchieri ngeke ikuvimbe. "Ngisho njenge-chiropractor, ngihlala ngibheka izinto nge-lens yomqeqeshi, ngokusebenzisa ilensi yomsubathi," usho kanje. "Ngakho-ke ngokombono wokuqhubeka kokuzivocavoca, cishe ngikhululekile uma kukhulunywa ngezincomo zokutshela umuntu lokho abakwazi ukukwenza nabangakwazi ukukwenza."

I-Kipping ayiyona ihlaya.

Kodwa lokho akusho ukuthi uVanchieri ucabanga ukuthi noma ubani nawo wonke umuntu osebhokisini le-CrossFit kufanele adlale. Empeleni, ukugcizelele ukuthi lesi sinyathelo sisho ibhizinisi elibucayi. "Ukudonsela phezulu yilokhu mnyakazo omkhulu obukeka upholile, kodwa umthetho wesithupha uwukuthi, uma ibhande lakho lehlombe lingakwazi ukuphatha ukudonsa okuqinile okuyisihlanu, awunamabhizinisi okwenza ukudonsa phezulu, "usho kanje." Lokho kungumhlahlandlela wami wokuthi ungaqala nini ukusika noma uqale ukucabanga ngakho. "

Ngisho noma umdlalo wakho wokudonsela phezulu uqinile, lokho kuyisiqalo kuphela. IVanchieri ithi kunenqwaba yemithetho okufanele uyilandele ngaphambi kokuthi ulungele ukuqala ukunqampula. "I-Kipping yinto okumele uyihole," Uthena. "Angicabangi ukuthi kukhona umuntu ongena ejimini, engazi ukuthi kwenziwa kanjani ukudonsa okuqinile futhi adlulele lapho udonsa i-kipping-up." (Okuhlobene: Izizathu Ezi-6 Ukudonswa Kwakho Kwokuqala Akukenzeki okwamanje)

Kufanele uthuthuke uye ekwenzeni ukudonsa phezulu.

"Okokuqala futhi okubaluleke kakhulu, kufanele ube ngumnikazi wesimo sokuqala nesekugcineni kwento yonke," kusho uVanchieri. " cishe imizuzwana engama-30 kuya kwengama-45. Kufanele futhi ukwazi ukuzilengisa futhi uzibambe endaweni yokuqedela yokudonsa (isikhundla sokuqhanyelwa) nasebangeni lemizuzwana engama-30. " (Okuhlobene: Ungayiqeda Kanjani I-CrossFit Murph Workout)

Ukusuka lapho, udinga ukuthuthukisa amandla okudonsa, uthi. "Ezinye izindlela zokwenza lokho ziwukuqonda imigqa egobile, imigqa yase-Australia (eguquliwe), noma imigqa emi mpo."

Futhi okokugcina, kufanele ukwazi nokwenza ukudonsa okungalungile futhi. “Kufanele ukwazi ukuzigxumela phezulu kubha yokudonsela phezulu bese wenza ukufinyela okungajwayelekile lapho usendleleni eya phansi,” usho kanje. Inkinga eyodwa enkulu uMichaels abenayo ngokugxuma ukuthi ayisebenzisi zonke izindiza ezinyakazayo, okuhlanganisa i-eccentric kanye ne-concentric, ngakho-ke lokhu kungaba yindlela enhle yokusebenzisa leso sigaba sokunyakaza, noma ukwehlisa.

Lezi zinyathelo ezidingekayo zinzima ngokwazo ngokwazo, kepha kuyisihluthulelo uma kukhulunywa ngokwakha amandla uma ukukhahlela kuyinjongo yakho.

Lokhu kuhamba akukhona okwabo bonke abantu, futhi kunezingozi ezihilelekile.

Ngakho-ke wakhe amandla okwenza ukuzivocavoca kwe-kipping, kepha kuthiwani ngamasu afanele? Leyo yindaba ehluke ngokuphelele, kepha ibaluleke ngokulinganayo ekuvimbeleni ukulimala-okuthile uMichaels noVanchieri bayavumelana ngakho. "Ukuthuthukisa i-kip nokujula okujulile kuyo kulula ukusho kunokukwenza," kusho uVanchieri. "Kuzomele ufike lapho ungakwazi ukugxuma bese ukhuphuka kaningi. Ukunyakaza okufana nokubamba umzimba okungenalutho kanye nokubamba i-arch kuzokunikeza amandla adingekayo nekhono lokwakha indlela edingekayo ukuze wenze i-kipping pull efanele. -ukugwema ukulimala. "

Okufanele ukukuqaphela ukuthi i-kipping ihamba ngaphezu nangaphezulu kokuqina okujwayelekile kokusebenza kwe-CrossFit, futhi kuthatha isikhathi nomzamo ukwakha kuze kufike kuleli zinga. "Noma yini enesici esandisiwe sejubane, ngokwencazelo, iyohlala iba sengcupheni yokulimala," kusho uVanchieri. "Kulokhu, inqubo engafanele exutshwe nalelojubane kusho ukuthi uzoba nengcindezi enkulu ehlombe nasemhlane."

Akufanele ucebe ngaso sonke isikhathi.

Noma ngabe umusha kwiCrossFit noma umgijimi onolwazi, uma kukhulunywa ngokuncipha, kunento eyodwa eyiqiniso kuwo wonke umuntu: "Wonke umgijimi weCrossFit, ecabanga ukuthi unebhilidi elihlanzekile lempilo yamahlombe, kudingeka ukuthi enze ibhalansi enhle yokunquma umsebenzi kanye nomsebenzi oqinile," kusho uVanchieri. "Indlela engithanda ukubheka ngayo ukuthi ukugebenga kufanele kwenziwe uma uqhudelana, kanti umsebenzi wakho oqinile kufanele ube wumkhuba wokuzijwayeza. Kufanele futhi ucabangele ukuthi kuzomele uzilolonge i-kip ukuze uphumelele. kwenze ngenkathi uncintisana, kepha akufanele ube uqobhoza nsuku zonke. Uma uza kusizini yakho, khulisa umsebenzi wakho wokunquma. Uma ungekho kusizini yakho, gxila kulowo msebenzi oqinile. "

Ekupheleni kosuku, noma kunjalo, kukuwe ukuthi unqume uhlobo lwengozi ofuna ukuyithatha. "Kuhlale kunendlela ephephile yokwenza izinto," kusho uVanchieri. "Kodwa uma zonke izinqumo ozenzayo zisekelwe ekutheni uzophepha noma cha, uzobe uphila impilo eyisicefe.. Angicabangi ukuthi ikhona indlela engcono yokwenza ama-reps amaningi wokudonsa ngaphandle ngenkathi ugeqa. Ngakho-ke uma inhloso yakho kuwukwenza ukudonsa okuningi ngangokunokwenzeka ngomzuzu owodwa, kuzomele ugxume. Ayikho indlela elula, engcono, noma ephephile noma ephumelelayo yokukwenza. "

Kepha njengoba uMichaels asho, ingabe lelo iphuzu lokuzivocavoca ngempela? Ukwenza ama-reps amaningi? "Noma iphuzu lokwakha amandla okusebenza?" uthe. "Ngokusobala, ngingathi lokhu kwakamuva kubaluleke kakhulu emsebenzini wakho womzimba. Kunini lapho uzodinga khona ukuziphakamisela phezulu noma ngaphezulu kokuthile okungama-50 kanye izikhathi ezilandelanayo ekuphileni kwansuku zonke?"

Kulokho iVanchieri ingathanda ukukhomba kumaCrossFit Games, okuthi, cha akuyona impilo yangempela kubantu abaningi, kepha kuyisimo lapho ama-AMRAP eyinkosi khona.

Iphuzu eliyinhloko: Ukuthi ukugebenga kuyinto ofuna ukuyizama noma ukuyigwema ngokuphelele kuyisinqumo somuntu siqu sokufaneleka. Kepha uma kubaluleke kakhulu ukuqaphela ukuthi amaMichaels ayeqinisile ngoba kunezingozi ezibandakanyekile futhi okubaluleke kakhulu - kunomsebenzi owandayo odinga ukuwufaka ngaphambi kokudubula. Izinzuzo ezinjengoMichaels zinomuzwa wokuthi akufanelekile uma kuneminye iminyakazo eminingi ephephile ongakwazi ukuyilawula ngaphandle kokufaka engozini ukulimala kwesikhathi eside okungagcina kubiza futhi kukukhiphe ejimini amasonto, izinyanga, futhi ngezinye izikhathi iminyaka. Ama-Chiropractors afana noVanchieri angase avumelane, kodwa abaqeqeshi nabasubathi be-CrossFit, futhi njengoVanchieri, bangase bathande ukusho, lokho akulona iphuzu njalo. Kulowo nalowo uhambo lwabo lokuqina, noma kunjalo, ngakho-ke uma ufuna ukudubula, futhi uhlale uphephile, nansi indlela yokugwema ukulimala kwe-CrossFit futhi uhlale kumdlalo wakho wokuzivocavoca.

Buyekeza kwe-