Yini Ongayilindela Ekuqeqesheni Kwakho Kokuqala Kwe-CrossFit

-Delile

• Ngeke Kube Okushubile Khona Kanye Ku-Bat
• Kepha Uzosebenza Kanzima
• Kukhona 9 Basic Movements
• Uzofuna Umqeqeshi Omuhle
• Ijimu Ibizwa Ngebhokisi
• Kunalento ebizwa nge-WOD
• Zilungiselele Ukuthola Ukuncintisana Okuncane
• Gqoka izingubo zokunethezeka
• Kuyintengo Encane
• Noma ubani Angakwenza
• Buyekeza kwe-

Ingabe yithina nje noma akekho ngobumnene ku-CrossFit? Abantu abathanda i-CrossFit thanda ngempela i-CrossFit... futhi umhlaba wonke ubonakala ucabanga ukuthi "umdlalo wokuqina komzimba" ufuna ukubabulala. Yize kungaba yingozi impela, kungaba isengezo esisebenzayo nesinamandla enkambweni yokuzivocavoca ehlukahlukene, kuye ngezinhloso zakho zokuqina. Kepha isimo esisabisayo sabalandeli be-hardcore kakhulu singakuvimba ukuthi wazi kanjalo.

Ukusiza ukwehlisa izinga lokusabisa, sikhulume no-Hollis Molloy, umqeqeshi nomnikazi we-CrossFit Santa Cruz, kanye no-Austin Malleolo, umqeqeshi oyinhloko kwa-Reebok CrossFit One e-Boston, ukuze uthole imininingwane yokuthi yini ongayilindela ekuzilolongeni kwakho kokuqala. (Uma ufuna, ungazama lokhu kuzivocavoca okuhle kwe-Crossfit ekhaya nge kettlebell nje.)

Ngeke Kube Okushubile Khona Kanye Ku-Bat

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Uma uzwa ngokulimala ngenxa yeCrossFit, okungenani enye ingozi ingumphumela wama-newbies enza kakhulu, ngokushesha okukhulu, kusho uMolloy. Uthi ukuqina kufanele kube yinto yokugcina engqondweni yakho lapho uzivocavoca umzimba okokuqala. “Iningi lamajimu ligxila ezintweni eziyisisekelo nakumakhenikha wokunyakaza ngaphambi kokuba sethule noma ikuphi ukushuba,” usho kanje.

Yonke indawo yokuzivocavoca yehlukile kancane uma kukhulunywa ngesakhiwo esithile salezo zigaba ezimbalwa zokuqala, kepha akekho umqeqeshi olinde oqalayo ukuvela ukuze "akhubaze," esho. Uma unamahloni ngokuqalisa, kulungile ukuthathe kancane. "Yenza cishe amaphesenti angama-50 walokho esitshela abanye ekilasini ukuthi bakwenze," usho kanje. "Ngifuna ubuye kusasa."

Kepha Uzosebenza Kanzima

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Ngeke ube uhamba phambili kakhulu emakilasini akho okuqala ambalwa, kepha ukusebenza kanzima yikhona okuthola imiphumela, ngakho ungalindeli ukuthi kuzoba njalo futhi kulula, kusho uMolloy.

Ulinganisa ukujima kwakho kokuqala kwe-CrossFit neviki lakho lokuqala emsebenzini omusha. Ngalezo zinsuku zakuqala, konke okwenzayo kuyakhathaza ngoba konke kusha-awazi nokuthi igumbi lokugezela likuphi ekuqaleni. "Kodwa ezinyangeni ezimbalwa kamuva lezo zinto zingokwemvelo," usho kanje. Uzokhathala futhi ube buhlungu, kepha lezo yizikhumbuzo ezibalulekile zokuthi ufaka umzimba wakho ezikhundleni ezintsha futhi udinga ukululama.

Kukhona 9 Basic Movements

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Ukukhuluma ngezisekelo! Kukhona ukunyakaza okuyisishiyagalolunye okuyisisekelo okufanele ukwazi kuqala. "Sisebenzisa lezo zinhlangano njengesisekelo," kusho uMolloy. "Ngingangeza ngokunyakaza okunekhono kakhulu kulokho, kodwa angifuni ukuqala ngeminyakazo eyinkimbinkimbi bese ngizama ukubuyela emuva." Lezo zinyathelo yilezi: i-air squat (ngaphandle kwe-bar), i-squat ngaphambili, i-squat ngaphezulu, ukucindezela ihlombe, ukusunduza, ukusunduza, i-deadlift, i-sumo deadlift high pull, nebhola lemithi lihlanzekile.

Bobabili laba baqeqeshi bavumelana nombono wokuthi ukunyakaza kususelwe empilweni yansuku zonke. "Nginomfana oneminyaka emibili ubudala, futhi kufanele ngimlande phansi kaningi. Lokho kubulala abantu!" kusho uMolloy. Noma, cabanga ukuthi uhamba kanjani usuka ekuhlaleni phansi ume, kuphakamisa uMalleolo. "Cishe awucabangi ngakho, kodwa empeleni yisikwele, kusho uMalleolo." Siphishekela ukukwazi ukwenza noma yini impilo esiphonsa kuyo, futhi sifuna ukukwenza kahle. "

Uzofuna Umqeqeshi Omuhle

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Noma ijimu enhle. Kulapho abaqeqeshi abasezingeni eliphezulu bazoba khona, kusho uMolloy. Manje yini eyenza umqeqeshi omuhle? Bheka ijimu enezisebenzi zabaqeqeshi nomphakathi otshalwe kuwe njengomuntu.

Ijimu Ibizwa Ngebhokisi

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Izikhala zokuziqeqesha akuzona izindawo zokuzivocavoca ezivamile-azikho izindlu zokugezela zikanokusho noma izihlambi, izikrini ze-TV, noma imishini yokunyathela. "Yibhokisi nje elingenalutho esihlala kulo," kusho uMalleolo.

Kunalento ebizwa nge-WOD

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Ukusebenza kwe-CrossFit kuyahluka ngosuku, futhi ngenxa yalokho babizwa nge-WOD, noma ukuzivocavoca kosuku. Amanye amajimu azenzela awawo. Abanye basebenzisa inqubo yansuku zonke ethunyelwe ku-CrossFit.com.

Amakilasi ngokuvamile ahlelwe azungeze i-WOD, kusho uMolloy. Iningi lifaka ukufudumala kwemizuzu eyi-10 kuya kwemi-15 nemizuzu eyi-10 kuya kwengu-15 yokucija amakhono athile wokuzivocavoca okuzayo. Ngemuva kwe-WOD, kuvame ukuphola kalula, uthi.

Zilungiselele Ukuthola Ukuncintisana Okuncane

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Amabhokisi amaningi agcina amaphuzu ezimpinda eziqediwe noma isisindo siphakanyisiwe phakathi nekilasi. Kunemihlomulo emibili ngalo mncintiswano wobungani, njengoba uMolloy ekubona. Okokuqala, ikuvumela ukuthi ulandelele ukuqhubeka kwakho komuntu siqu ngesilinganiso esiphathekayo kunokumane "Ngikhathele kancane kunangesikhathi sokugcina lapho ngizama lokho... ngiyacabanga!" Ungabheka emuva ukuthi singakanani isisindo osiphakamisile noma zingaki izimpinda ongaziqeda ezinyangeni ezintathu ezedlule bese ubona ukuthi uya ngokuba sesimweni esihle, usho kanje.

Ukugcina amaphuzu kukusiza futhi ukuthi uziphushe kancane, ikakhulukazi uma unomngane wokujima. "Uma umngani wami ekhona, futhi sisezingeni elifanayo lokuqina, futhi wenza ama-reps angama-25, ngingahle ngizame kanzima ukwenza lokho," kusho uMolloy. Lokho akuyona neze inhloso, kepha ukuncintisana okuncane kukunikeza onqenqemeni lokuthi ngeke nje wenze ukunyakaza okufanayo wedwa ekhaya.

Gqoka izingubo zokunethezeka

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Noma yini ongangena kuyo izosebenza, kusho uMolloy. Futhi iteku eliyisicaba lingcono kakhulu, njengoba isithende esikhulu se-cushiony singaphonsa ibhalansi yakho kokunye ukunyakaza, uthi.

Kuyintengo Encane

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Esinye sezikhalazo ezinkulu ngeCrossFit umaki wentengo ephezulu, kepha uthola okukhokhelayo, kusho uMolloy. Futhi, inani lokuqeqeshwa kanye nesici somphakathi akufani nalokho ongakuthola ngobulungu bejimu evamile noma ngisho nezikhathi ezimbalwa zokuqeqeshwa komuntu siqu njalo ngenyanga, uthi.

Futhi, khumbula ukuthi abalandeli abakhulu bachitha isikhathi esiningi ezindaweni zabo zokuzivocavoca. Ukuhamba kathathu ngesonto kuzokunikeza imiphumela, kusho uMolloy, kodwa ngabantu abaziqeqesha kahlanu noma kasithupha ngesonto abanemiphumela "eguqukayo, eguqula impilo", usho kanje.

Mhlawumbe leyo yingxenye yesizathu sokuthi kube nomqondo onamandla kangaka womphakathi phakathi kwabazinikele beCrossFit. Kunemfihlakalo eminingi ezungeze le nqubo yokubopha, uyavuma uMolloy, kepha ucabanga ukuthi inokuthile okuphathelene nokuhlangabezana nesipiliyoni sokuzama ndawonye. "Ukuphakama okwabiwe kanye nokwehla okuhlangene - ukukhungatheka nempumelelo enkulu - okubopha abantu impela," esho.

UMalleolo uyavuma. "Singabantu abanomqondo ofanayo ngokulandela inhloso efanayo."

Noma ubani Angakwenza

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"Into eyodwa abantu abangayiqondi ngempela ukuthi i-CrossFit iwuhlelo oluyingozi emhlabeni wonke," kusho uMolloy. "Umama uyakwenza, futhi waqala ukukhishwa eneminyaka engama-60. Uma umuntu ekule minyaka engathola inzuzo, ngiyangabaza ukuthi ukhona ongakwazi."

Ukuqina kuyingxenye yohlelo lokumaketha, kusho uMolloy. “Uma nginohlelo oluklanyelwe umsubathi osezingeni eliphezulu, cishe ngingakwazi ukukholisa umama ukuthi aluzame uma ngithi ‘Ngiyazi luzwakala luthusa kodwa ngingakwazi ukulufinyelela,’ kusho yena. "Kodwa uma ngiya kumsubathi osezingeni eliphezulu futhi ngithi 'Nginalo lolu hlelo oluhle kakhulu, umama wami uyakwenza!', amathuba okuba bafune ukuhlanganyela mancane kakhulu."

"Noma ubani angenza i-CrossFit," kusho uMalleolo. "Kodwa akuyona eyabo bonke abantu."

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