Funda ukuthi Ungaphusha Kanjani Ngokusebenza Kwakho Ku-CrossFit Coach Colleen Fotsch

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Kunomsindo omkhulu laphaya kuma-interwebs-ikakhulukazi mayelana nokufaneleka. Kepha futhi kuningi ongakufunda. Yingakho umgijimi nomqeqeshi weCrossFit uColleen Fotsch enqume ukuhlangana noRed Bull ukulahla ulwazi oluthile lokusebenzisa isayensi ochungechungeni lwamavidiyo olusha olubizwa nge- "The Breakdown." UFotsch usezobuyela esikoleni eyothola iziqu zakhe ze-master in kinesiology futhi wayefuna ukusebenzisa izinkundla zakhe zokuxhumana nabantu kanye namakhono amakhulu we-CrossFit ukufundisa (hhayi nje ukuhlaba umxhwele) abalandeli bakhe.

"Imithombo yezokuxhumana iyinto evelele kuwo wonke umuntu-imayelana nokuthi yimaphi amaqhinga amahle ongawenza," esho. "Ngiqonde ukuthi, nginecala: Uma ngithola i-lift enkulu noma ngenza okuthile okuhle ngempela ku-gymnastics, kumnandi ukufaka lokho ku-inthanethi. Kodwa futhi ngifuna ukudala okuqukethwe okunolwazi lwangempela olungasiza abantu ekuqeqeshweni nasekululameni kwabo. "Lokho bekungumsebenzi wami: ukusiza abantu ukuthi ngabe bangabasubathi abancintisanayo noma cha." (Futhi hlola laba baqeqeshi abasemthethweni ku-Instagram abasabalalisa lonke ulwazi lokuqina.)

Esiqeshini sokuqala sochungechunge, izintambo zikaFotsch kumqaphi wokushaya kwenhliziyo bese eqala ukuzivocavoca okujikelezayo okuyisithupha okunezikhawu zomsebenzi zemizuzu emihlanu kanye nezikhawu zokuphumula zemizuzu emithathu. Injongo: Ukulinganisa ukuqina kokujima kwe-CrossFit futhi ubone ukuthi i-Fotsch ilwa kanjani nokutubeka okungenakugwemeka. (Noma, njengoba esho umphakathi we-CrossFit ukubiza ngokuthi: "Redlining. Uma usungene kakhulu ekuzilolongeni kangangokuthi usemngceleni wemodi yokuhluleka-uzama nje ukusinda ekuqeqesheni ngaleso sikhathi.") Ukwenza kanjalo, ngaphambi, ngesikhathi, nangemva kokuzivocavoca, iqembu lokukhiqiza lahlaba umunwe kaFotsch ukukala amazinga egazi lakhe le-lactate-umaki obalulekile wokuqina onquma ukuthi ungasebenza isikhathi esingakanani ngamandla amakhulu.

"Ngalesi sikhathi sokuzivocavoca nge-anaerobic, empeleni ngizibeka esimweni lapho amangqamuzana emzimbeni wami engasatholi umoya-mpilo owenele," kuchaza uFotsch. "Ngenxa yalokho, ukuze umzimba wami ukhiqize amandla, uya esimweni esibizwa ngokuthi i-glycolysis. I-byproduct ye-glycolysis i-lactate noma i-lactic acid. Ngakho yilokho esikuhlolayo: Yeka ukuthi umzimba wami ususa kahle kangakanani i-lactic acid.Kulezi zinhlobo zokuzivocavoca nge-anaerobic - lapho uzwa khona ukuthi kusha emisipheni yakho - empeleni lokho okukutshelayo ukuthi umzimba wakho ukhiqiza i-lactic acid noma i-lactate eningi kunokuba umzimba wakho ungakususa ngaleso sikhathi. "

Buka ividiyo ukuze ubone ukuthi u-Fotsch uqhuma kanjani ngokujima okuthatha ihora lonke, okwenza ukushaya kwenhliziyo yakhe kufinyelele ku-174 bpm. (Nakhu okufanele ukwazi ngokuqeqeshwa ngokuya ngokushaya kwenhliziyo yakho.) Futhi kuthi kuphela ukuphela kwesekethe lokuqala le-kettlebell swings kanye ne-burpees, afike ezingeni eliphakeme le-lactic acid elingu-10.9 mmol / L-ngaphezulu kokuphindwe kabili kombundu we-lactate ka-4 mmol / L. Lokho kusho ukuthi, naphezu kwe-lactate enqwabelana egazini lakhe, uyakwazi ukuqhubeka nokuzilolonga kanye nomuzwa oshisayo-omuhle emisipha yakhe. Uma uqeqeshwe kangcono, umzimba wakho uthola kangcono ekubhekaneni naleso sakhi futhi uqhubekele phambili. (Bheka: Kungani Ungakwenza Futhi Kufanele Ucindezele Ubuhlungu Ngesikhathi Sokuzivocavoca)

Ezinye izimfihlo zakhe zokudlula ekutubekeni? 1. Gxila ekuphefumuleni naku-2. Gxila ekunyakazeni okuseduze. “Uma ngiphusha kanzima, ngivame ukubamba umoya kancane, ikakhulukazi lapho ngiphakamisa—okuyinto embi kakhulu ongayenza,” usho kanje. "Ngakho-ke ngigxila ekuphefumuleni kwami ​​futhi ngilunge lapho izinga lokushaya kwenhliziyo yami likhuphukile ngoba angikwazi ukuphefumula kakhulu. Ukuphefumula kwami ​​nokuhogela umoya kuzoshesha, futhi ngifunda ukulunga ngalokho . "

“Okunye okungisizile kakhulu ukuba khona nokugxila ekuzivocavoca okukhona,” kusho yena. "Kungaba nzima ngempela uma uqala ukucabanga ngayo yonke imijikelezo osuyishiyile."

Esinye isici esibalulekile sokugcina lokhu kuqina kuyo yonke imizuliswano eyisithupha kwaba ikhono lika-Fotsch lokwehlisa ngokushesha izinga lokushaya kwenhliziyo yakhe phakathi nesikhathi sokuphumula ngasinye—into efika nokuqeqeshwa nokugcina amandla aphezulu e-aerobic. "Ngesikhathi sokuphumula ngasinye, ngangigxila kakhulu ekutholeni umoya wami kanye nokwenza inhliziyo yami ishaye phansi," esho. "Kube kuhle kakhulu ukubona ukuthi ngilulama kangakanani ngesikhathi esifushane kakhulu. Kungenye iphuzu elihle lempendulo, ukukhombisa ukuthi amandla ami okuvivinya umzimba aba ngcono kakhulu, futhi kuyinto eyodwa ebengizama ngayo ngempela. ukusebenza, ikakhulukazi kwi-CrossFit. Uma ungenawo amandla we-aerobic omuhle futhi unamandla okululama ngokushesha, i-CrossFit (futhi ikakhulukazi i-CrossFit yokuncintisana) izoba nzima impela. Ngingathanda ukukwenza lokhu kaningi ukuqeqeshwa kwami ​​ukuze ngibone ngokushesha ukuthi ngilulama kanjani ngesikhathi sokuzivocavoca kwami. " (Ucwaningo lukhombisa ukuthi kuyasiza uma uqhubeka nokunyakaza futhi wenza isikhathi sokutakula esisebenzayo esikhundleni sokululama nje.)

Ithiphu lokugcina likaFotsch lokucindezela imikhuba yakhe enobuhlanya? "Ngenze ukuzivocavoca nomlingani wami wokuqeqesha, futhi kuyasiza kakhulu ukuba nalelo zinga lomncintiswano lokuqhubeka noma ngabe kwenzekani," usho kanje. (Lesi yisizathu esisodwa sokuzivocavoca okungcono nomngane.)

Ukuncoma yonke le nkulumo yokuzivocavoca? Hlala ubukele ezinye iziqephu zeRed Bull's Ukwehlukaniswa noColleen Fotsch iyatholakala ku-YouTube. Uthe unethemba lokukhipha lolu chungechunge ngaphandle kwebhokisi leCrossFit ukuze abone ukuthi ezinye izidumbu zabadlali zisabela kanjani ekusebenzeni ngezindlela ezahlukene.

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