Izinto Ezi-5 Engingazazi Ngokuzilolonga Kwaze kwaba Ngibe Umqeqeshi We-CrossFit

-Delile

• 1. Isiphetho sentambo ngu "The Queen of All Lifts".
• 2. Ama-ounces ayisithupha angaba nzima kakhulu.
• 3. Ukuhamba kwe-Hip akuyona ukuphela kokuhamba okubalulekile.
• 4. Alikho ihlazo lokwehlisa.
• 5. Amandla engqondo abaluleke njengamandla omzimba.
• Buyekeza kwe-

Uzwile ihlaya: ukuhamba kwe-CrossFitter ne-vegan kungena endaweni yokucima ukoma… Yebo, unecala njengoba ukhokhisiwe. Ngiyayithanda iCrossFit futhi wonke umuntu engihlangana naye maduze uyazi.

I-Instagram yami igcwele izithombe eziguqukayo ze-post-WOD, impilo yami yezenhlalo izungeza lapho ngihlela ukuzilolonga, futhi njengentatheli yezempilo neyokuqina, nginenhlanhla yokubhala nge-CrossFit yomsebenzi ngezikhathi ezithile. (Bheka: Izinzuzo Zezempilo zeCrossFit).

Ngakho-ke, ngokwemvelo, ngangifuna ukufunda okuningi ngomdlalo wokuqina ngokomzimba ngangokunokwenzeka — yingakho nginqume ukuthola isitifiketi sami somqeqeshi weCrossFit (ikakhulukazi iCF-L1).

Ukuba ne-CF-L1 yami akusho kungazelelwe ukuthi nginguRich Froning, i-CrossFit Games Champion futhi umsunguli weCrossFit Mayhem eCookeville, eTennessee. (Funda: Kungani u-Rich Froning ekholelwa ku-CrossFit) Kunalokho, isitifiketi se-CF-L1 sisho ukuthi ngiyazi ukuqeqesha ukunyakaza okuyisisekelo okuyisishiyagalolunye kwe-CrossFit, ukuhlonza oomakhenikha abangaphephile nokulungisa, nokuqeqesha umuntu kunoma yiliphi izinga lokufaneleka usebenzisa i-CrossFit. indlela yokusebenza.

Ukuqeqesha ikilasi leCrossFit akukaze kube umgomo wami — bengimane nje ngifuna ukwenza ngcono ulwazi lwami njengomdlali nomlobi. Lapha, izinto ezinhlanu engizifundile mayelana nokufaneleka engangingazazi ngaphambili, naphezu komlando wami omude njengomuntu ongadingekile wokufaneleka. Ingxenye ehamba phambili: Awudingi ukwenza iCrossFit ukuthola lawa ma-tidbits awusizo.

1. Isiphetho sentambo ngu "The Queen of All Lifts".

"I-deadlift ayinakuqhathaniswa ngobulula nomthelela wayo ngenkathi ihlukile kumthamo wayo wokwandisa amandla ekhanda kuya ezinzwaneni," abafundisi besemina bayaphinda. Bananela uMsunguli we-CrossFit, amazwi ka-Greg Glassman, owake wathi inhlangano kufanele ibuyele egameni layo le-OG-"i-healthlift" -ukukhuthaza abantu abaningi ukuthi benze ukunyakaza okuphelele.

Nakuba ngingazi noma ubani owabiza le nhlangano ngokuthi "i-healthlift," abanye abantu babiza ama-deadlifts ngokuthi Ubaba Wokufaneleka Okusebenzayo. Manje, mina (ngokuvuma ngekhanda ubufazi) ngikubiza ngeNdlovukazi Yama-Lifts.

I-ICYDK, iliftlift ngokoqobo ibandakanya nje ukukha okuthile phansi ngokuphepha. Ngenkathi kunokuhlukahluka okuningana, konke kuqinisa imisipha yakho, ama-quads, umgogodla, iqolo elingemuva, kanye nochungechunge lwangemuva. Futhi, kulingisa ukunyakaza okwenzayo ngaso sonke isikhathi empilweni yangempela, njengokuthatha leyo phakethe le-Amazon Prime lisuke phansi noma ukuphakamisa ingane noma injana. Ngakho-ke - * Ron Burgundy izwi * - ukubulawa kwabantu abafile kunguhlobo lwento enkulu. (Okuhlobene: Ungayenza Kanjani I-Deadlift Evamile Ngefomu Elifanele).

2. Ama-ounces ayisithupha angaba nzima kakhulu.

Amapayipi e-PVC-yebo, amapayipi avame ukusetshenziswa ekufakeni amapayipi kanye ne-drainage-ayingxenye yemishini eyisisekelo ku-CrossFit. La mapayipi, ajwayele ukusikwa abe ngamamitha amathathu kuya kwangu-5 ubude, anesisindo esingaba ngama-ounces ayisithupha futhi asetshenziselwa ukusiza abagijimi ukufudumala kanye namaphethini wokunyakaza we-barbell (bheka isibonelo somkhuba we-PVC wokuzifudumeza lapha). Ithiyori: Qala ngepayipi le-6-oz, hambisa kahle ukunyakaza, futhilapho-ke engeza isisindo.

Phakathi nesemina, sachitha isikhathi esingangehora siprakthiza ihlombe ukuya phezulu, ukusunduza, i-deadlift, i-squat phezulu, nokuhlwitha sisebenzisa ipayipi le-PVC kuphela. Ngingafakazela ukuthi imisipha yami yayikhathele kakhulu ngesikhathi sokuzivocavoca (futhi kwaba buhlungu kakhulu ngosuku olulandelayo) ngepayipi le-PVC ngisebenzisa ibanga eligcwele lokunyakaza kunalokho engivame ukukwenza lapho ngisebenzisa izisindo ezisindayo nohla oluncane lokunyakaza.

Okubalulekile: Ngenkathi ukuphakamisa izinsimbi ezisindayo kunezinzuzo eziningi, musa ukwehlisa izisindo ezincane nokuphindaphinda okuphezulu. Ukukhanya ngenkathi uhamba ngobuhlakani kunezinzuzo zakho futhi.

3. Ukuhamba kwe-Hip akuyona ukuphela kokuhamba okubalulekile.

Kusukela ngiqale iCrossFit eminyakeni emibili eyedlule, bengisebenza kanzima ngithuthukisa i-barbell squat yami. Ngenxa yokuthi ngangicabanga ukuthi ukungakwazi kwami ​​ukwehlisa i-squat kwakubangelwa ama-hamstrings aqinile kanye nempilo yokuphila yansuku zonke, ngazama i-yoga inyanga yonke ukuze nginciphise ama-hips ami ahlabayo. Kepha nangemuva kokungeza i-yoga enkambisweni yami (lapho izinkalo zami bezingamaselula kakhulu,) isikwele sami sangemuva besisengaphansi.

Kuvela ukuthi, ukuhamba kwamaqakala kuyisigebengu esime phakathi kwami ​​ne-PR. Amathole angakwazi ukuguquguquka nezintambo eziqinile zesithende kungadala ukuthi izithende zakho zivele phansi ngesikhathi se-squat, esingabeka ukucindezeleka okwengeziwe emadolweni akho nasemuva emuva, ulahle ibhalansi yakho, futhi wenze ukuzivocavoca kube namandla kakhulu kune-glute- ne-hamstring -namandla. Kakhulu ngezinzuzo zamapentshisi. (Kulungile lapha: Indlela Amaqakala Abuthakathaka Nokuhamba Kwezinqe Okungeyinhle Kungawuthinta Ngayo Umzimba Wakho Wonke)

Ngakho-ke, ukuze ngithole okungcono kakhulu ekuhambeni nasekuxhakathiseni okusindayo, ngiqale ukusebenza ekuguquguqukeni kweqakala lami nethole. Manje, ngithatha ibhola le-lacrosse ebholeni lonyawo lwami ngaphambi kokuzivocavoca bese ngigingqa amathole ami. (Isiphakamiso sami? Zama lokhu kuvivinya umzimba wonke ukuze ungalimali impilo yakho yonke.)

4. Alikho ihlazo lokwehlisa.

Ukukala i-CrossFit-speak ukuze ulungise ukujima (ngomthwalo, isivinini, noma ivolumu) ukuze ukuqedele ngokuphepha.

Impela, ngizwile abaqeqeshi bami abahlukahlukene beCrossFit bebabaza ngokukala esikhathini esedlule, kepha ngokuthembeka, bengicabanga njalo, ukuthi umakungenzeka ukuqeda ukuzivocavoca ngesisindo esinqunyiwe, kufanele.

Kodwa nganginephutha. Esikhundleni salokho, i-ego akufanele ibe yilokho okunquma i- isisindo osisebenzisa ku-WOD nanoma yikuphi ukujima. Umgomo kufanele kube ukubuya ngosuku olulandelayo nangosuku olulandelayo — hhayi ukuba buhlungu (noma okubi kakhulu, ukulimala) uze uthathe usuku lokuphumula. Ukuthi ungakwazi ukuphenya umnyakazo akusho ukuthi kuyisinqumo esilungile kuwe; ukukhuphula emuva (noma ngabe lokho kunciphisa isisindo sakho, ukuwa ngamadolo ku-push-up, noma ukuphumula ama-reps ambalwa) kungakusiza ukuthi uhlale uphephile, uqinise ngenhloso, futhi empeleni ukwazi ukuhamba ngosuku olulandelayo. (Okuhlobene: I-No-Equipment Bodyweight WOD Yu Engenza Noma Kuphi)

5. Amandla engqondo abaluleke njengamandla omzimba.

"Ukuphela kwento emi phakathi kwethu namaphuzu amahle ubuthakathaka bengqondo." Yilokho umlingani wami we-CrossFit ayevame ukukusho ngaphambi kokuthi senze umncintiswano we-WOD ndawonye. Ngaleso sikhathi, ngangiyiphakamisa njenge-hyperbole, kodwa empeleni akunjalo.

Ukuzethemba nomdlalo oqinile wengqondo ngeke kukusize wenze okuthile ongakwaziyo ukukwenza ngokomzimba — kepha ukuba sesimweni sengqondo okungafanele lapho uphakamisa okuthile okusindayo noma ukwenza isethi yengcindezi enkulu kungaphazamisa ikhono lakho veza ngokugcwele kulolo hlobo lokuzivocavoca. (Nakhu ukuthi uJen Winderstrom ukhuluma kanjani ngokuzivocavoca okunzima nokuzikhuthaza ukuze aphakamise okunzima.)

Kwaze kwaba yilapho abasebenzi be-seminar besinikeza ithuba lokuzama ukuqina okuqinile lapho ngabona khona ukuthi lokho kuyiqiniso kangakanani. Kwakuyisinyathelo engingakaze ngikwenze. Nokho, ngenyukela emasongweni, ngasho ngokuzwakalayo, “Ngingakwenza lokhu”—ngase ngakwenza!

U-Glassman wake wathi: "Ukuzivumelanisa okukhulu kakhulu ne-CrossFit kwenzeka phakathi kwezindlebe." Kuvela ukuthi yena (nomlingani wami we-CrossFit) bobabili beqinisile.

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