Izvo Ichi Chiropractor uye CrossFit Mudzidzisi Aifanira Kutaura Nezve Jillian Michaels 'Tora On Kipping

Zvemukati

• Kipping haisi dambe.
• Iwe unofanirwa kufambira mberi kusvika pakuita kipping pull-ups.
• Kutama uku hakusi kwemunhu wese, uye kune njodzi dzinobatanidzwa.
• Iwe haufanirwe kunge uchitamba nguva dzese.
• Ongororo ye

Mwedzi yakati wandei yapfuura, Jillian Michaels akavhura kwatiri nezvenyaya yake neCrossFit-kipping, kunyanya. Kune avo vangangodaro vasingazive, kupping isangano rinoshandisa kubhowa kana kubvunda kushandisa simba mukuyedza kupedzisa kurovedza muviri (kazhinji kunangana nenhamba yepamusoro yevanodzoka munguva yakatarwa). Mukipping pull-ups, kunyanya, izvo izvo Michaels aive nenyama yemombe yakawanda, kufamba kunoshandiswa kukubatsira kusimudza chirebvu chako pamusoro pebhari. Michaels akatiudza kuti haanzwisise kuti sei vamwe vangasarudza kuita chipping kusiyanisa pane rakasimba shanduro yesangano. Akanyora kubva pane akaurayiwa zvikonzero zvaari kunzwa kupping haisiyo sarudzo yakakodzera: Hazvikubatsire kuvaka simba rinoshanda. Izvo hazviite izere yakazara huwandu hwekufamba. Kune dzimwe nzira dzinoshanda dzekutarisa akawanda mhasuru mapoka. Kune nzira dziri nani uye dzakachengeteka dzekudzidzira simba. Ngozi yekukuvara yakakwira.

"Mumwe anogona kukakavara kuti nehwaro hwakanaka hwemitambo uye fomu yakakodzera, kukuvara uku kunogona kudzivirirwa," akadaro."Asi ini ndinoti masimba ari pabendekete nepasi pemuzongoza akakwirira zvakanyanya panguva yekumhanyisa mafambiro, saka njodzi iripo kune vatambi vane ruzivo."

Nharo huru yakatevera nguva pfupi mushure mekunge aita kuti chimiro chake chizivikanwe, vateveri veCrossFit vachibuda vachipesana nezvaakataura. Asi gakava pamusoro pekipping haisi itsva. Muchokwadi, hutano hwemaitiro hwave kuita nharo kuti kupping kunobatsira here kwemazera. Vamwe vanotofunga kuti haina kukodzera 95 muzana yevagari, ndosaka kufamba kwacho kuchichengeterwa nyanzvi jimunasitikisi neCrossFit. (Zvakabatana: Mukadzi Uyu Akapotsa Afa Achiita CrossFit Pull-Up Workout)

Saka, isu taida kuziva: Ndezvipi zvimwe zvemuviri zvinofunga nezveMichaels 'kutora? Mushure mezvose, kana nyaya yake hombe ne kipping ndeyekuti inokonzeresa njodzi dzenjodzi dzekukuvara, saka ivo vanofanirwa kunge vane dzimwe pfungwa nezvenyaya iyi, handiti? Kuti uwane iyo yemukati scoop pane ese ari maviri CrossFit rudo rwekipping uye njodzi chaiyo yekukuvara, takarova Michael Vanchieri, DC, chiropractor anoshanda paPhysio Logic muBrooklyn, NY, uyo mushure mekubudirira kweyekudyidzana baseball basa akazove murairidzi weChipiri 1 anozivikanwa CrossFit murairidzi, achinyora chirongwa chevakuru veCrossFit Games vatambi vanokwikwidza padanho repamusoro .

Chekutanga, taifanira kubvunza zvaaifunga paakanzwa zvakataurwa naMichaels nezve kipping. Vanchieri akaitumidza "muchero wakaderera wakarembera." "Ndicho chinhu icho munhu wese anotaura nezvazvo paanoda kuratidza kuti crummy CrossFit yakadii uye kuti yakashata sei kumuviri wako," anodaro. "Saka pandakanzwa achitora chipping, ndaifanirwa kuitora netsanga yemunyu ndokupa kakuseka."

Kana kuita kipping kudhonza-kumusoro chiri chinangwa chako zvakadaro, Vanchieri haisi kuzokumisa. "Kunyangwe chiropractor, ini ndinogara ndichiita sekunge ndinoona zvinhu kuburikidza necheni yemalensi emurairidzi, kuburikidza nekamwe kambono kemumhanyi," anodaro. "Saka kubva pamaonero ekusimudzira maekisesaizi, ndinogona kunge ndakasununguka kana zvasvika pakurudziro yekuudza mumwe munhu zvavanogona nezvavasingakwanise kuita."

Kipping haisi dambe.

Asi izvi hazvireve kuti Vanchieri vanofunga chero munhu uye wese ari muCrossFit bhokisi anofanirwa kunge ari kupaza. Kutaura zvazviri, akasimbisa kuti kutama uku kunoreva bhizimisi rakakomba. "Kudhonza-kwenya kuri kuita uku kushamwaridzana kukuru kunoratidzika kunge kwakanaka, asi mutemo wechigunwe ndewekuti, kana bhanhire rako repafudzi risingakwanise kubata mashanu akasimba ekudhonza, hauna bhizinesi rekukwiridzira., "anodaro." Ndiwo marondedzero angu ekuti iwe ungatanga riini kucheka kana kutanga kufunga nezvazvo. "

Kunyangwe kana mutambo wako wekudhonza wakasimba, ndiwo mavambo chete. Vanchieri anoti pane yeseti yemitemo yaunofanirwa kutevedzera usati wagadzirira kutanga kutamba. "Kipping chimwe chinhu chaunofanirwa kuwana," anoti. "Handifunge kuti chero munhu anofamba achienda kunzvimbo yekurovedza muviri, asingazive maitiro ekudhonza uye kupfuudza kune yekukwiridzira." (Yakabatana: Zvikonzero zvitanhatu Kukoka Kwako Kwekutanga Hakuna Kuitika Asi)

Iwe unofanirwa kufambira mberi kusvika pakuita kipping pull-ups.

"Chekutanga uye chekutanga, iwe unofanirwa kuve wega chimiro chekutanga uye magumo echikwata chose," anodaro Vanchieri "Saka, chaizvo, pakukoka, iwe unokwanisa kukwanisa kuturika kubva kubhawa mune yakanaka chinzvimbo chinzvimbo anenge masekondi makumi matatu kusvika makumi mana nemashanu. Iwe unofanirwa zvakare kuzvisungirira nekuzvibata pachako munzvimbo yekupedzisa yekudhonza-up (chin-up chinzvimbo) kweanotenderedza 30-sekondi renji zvakare. " (Inoenderana: Maitiro ekuputsa sei CrossFit Murph Workout)

Kubva ipapo, unofanirwa kukudziridza simba rekudhonza, anodaro. "Dzimwe nzira dzekuita izvi kugona mitsara yakakombama, mitsara yeAustralia (yakapidigurwa), kana mitsara yakatwasuka."

Uye chekupedzisira asi chisiri chidiki, iwe unofanirwa kukwanisa kuita zvisina kunaka kudhonza-ups zvakare. "Unofanirwa kukwanisa kuzvisvetukira pamusoro pebhawa rekudhonza uye zvishoma nezvishoma woita eccentric contraction munzira yekudzika," anodaro. Imwe nyaya hombe Michaels ainayo ne kipping ndeyekuti haishandise ndege dzese dzekufamba, kusanganisira eccentric uye concentric, saka iyi ingave iri nzira yakanaka yekushandisa iyo eccentric, kana kudzikisa, chikamu chemafambiro.

Izvi zvinodikanwa zvekufamba zvakaoma zvakakwana pachavo, asi kiyi kana zvasvika pakuvaka simba kana kukwirura ndicho chinangwa chako.

Kutama uku hakusi kwemunhu wese, uye kune njodzi dzinobatanidzwa.

Saka iwe wavaka simba rekuita chipping kurovedza muviri, asi ko zvakadii nenzira chaiyo? Iyoyo nyaya yakatosiyana, asi zvakaenzana zvakakosha mukukuvara kwekukuvara-chimwe chinhu Michaels naVanchieri vanobvumirana nazvo. "Kuvandudza iyo kip uye kudzika kwazviri zviri nyore kutaura pane kuzviita," anodaro Vanchieri. "Unofanirwa kuzviisa padanho rekukwanisa kukip uye wozokwidza kumusoro nekudzokororazve. Kufamba kunge muviri wakakombama unobata uye zvigaro zvinokupa simba rinodiwa uye hunyanzvi hwekuvaka hunyanzvi hunodiwa kuti uite zvakanaka kudhonza -kukwira kudzivirira kukuvara."

Chimwe chinhu chakakosha kucherechedzwa ndechekuti kipping inoenda pamusoro uye kupfuura yeCrossFit yakajairika kusimba kwekushanda, uye zvinotora nguva nesimba kuvaka kusvika padanho iri. "Chero chinhu chine chikamu chakawedzera chekumhanya, netsanangudzo, chinogara chichiwedzera njodzi yekukuvara," anodaro Vanchieri. "Panyaya iyi, maitiro asiri iwo akasanganiswa nespeed iyoyo zvinoreva kuti uchave nekumanikidzwa kukuru pabendekete rako uye nechepazasi kumashure."

Iwe haufanirwe kunge uchitamba nguva dzese.

Kunyangwe iwe uri mutsva kuCrossFit kana mutambi ane ruzivo, kana zvasvika pakudimbura, chinhu chimwe chinobata chokwadi kune wese munhu: "Mutambi wese weCrossFit, achifunga kuti vane bhiri rakachena rehutano hwepafudzi, anofanirwa kunge achiita muyero wakanaka wechipping basa uye rakasimba, "anodaro Vanchieri. "Maonero andinoita ini ndeekuti kipping inofanirwa kuitwa paunenge uchikwikwidza, asi basa rako rakaoma rinofanira kunge riri remhando yekudzidzira. Iwe unofanirwawo kufunga kuti iwe unofanirwa kudzidzira kip kuti ukwanise zviite paunenge uchikwikwidza, asi haufanirwe kunge uchingojamba zuva rega rega. Kana uri kuuya mumwaka wako, wedzera basa rako rekutamba.

Pakupera kwezuva, zvakadaro, zviri kwauri kuti usarudze mhando yenjodzi yaunoda kutora. "Panogara paine nzira yakachengeteka yekuita zvinhu," anodaro Vanchieri. "Asi kana sarudzo dzese dzaunoita dzichienderana nekuti uchave wakachengeteka kana kusachengeteka, unenge uri kurarama hupenyu hwakafinha. Ini handifunge kuti pane imwe nzira irinani yekuita seyakawanda reps yekudhonza-kumusoro imwe kunze kwekunge uchidimbura. Saka kana chinangwa chako chiri kuita akawanda ekudhonza-kumusoro sezvinobvira muminiti imwe chete, saka unofanirwa kukip. "Hapana imwe nzira iri nyore, iri nani, kana yakachengeteka kana inoshanda yekuzviita."

Asi sekutaura kwaMichaels, ndiyo here pfungwa yekudzidzira? Kuti uite zvimwe reps? "Kana iyo poindi yekuvaka simba rinoshanda?" akati. "Zviripachena, ndingati iyo yekupedzisira inonyanya kukosha pakuita kwako muviri. Uchazoda kuzvisimudza riini kana pamusoro pechimwe chinhu chinhu chakapetwa makumi mashanu pamwe nemutsara muhupenyu hwezuva nezuva?"

Kune iyo Vanchieri ingada kunongedza kuMitambo yeCrossFit, iyo, kwete hausi hupenyu chaihwo hwevanhu vazhinji, asi inzvimbo iyo AMRAPs ari mambo.

Icho chinonyanya kukosha: Kunyangwe kupping chimwe chinhu chaunoda kuyedza kana kudzivirira zvachose isarudzo yehutano hwako. Asi kana zvakanyanya kukosha kuziva kuti Michaels aive chokwadi pakuti kune njodzi dzinowanikwa uye-zvakanyanya kukosha-pane kuwanda kwebasa raunofanirwa kuisa usati wapa iyi yepamberi pfuti. Zvakanakira saMichaels vanonzwa kunge hazvina kukodzera kana paine zvimwe zvakawanda zvakachengeteka kufamba zvaunogona kugona pasina njodzi kukuvara kwenguva refu uko kunogona kupedzisira kuchidhura uye kukuisa kunze kwekurovedza muviri kwevhiki, mwedzi, uye dzimwe nguva makore. Vanachiropractors vakaita saVanchieri vangangoda kubvumirana, asi CrossFit makochi nevatambi, zvakare saVanchieri, vangangodaro, handizvo zvinogara zviripo. Kune mumwe neumwe rwendo rwavo rwekugwinya, zvakadaro, saka kana iwe uchida kupa chipping bara, uye ugare wakachengeteka, heino nzira yekudzivirira kukuvara kweCrossFit uye kugara pamutambo wako wekudzidzira.

Ongororo ye