Dzidza Maitiro eKusundira kuburikidza neKushanda kwako kubva kuCrossFit Coach Colleen Fotsch

Zvemukati

• Ongororo ye

Kune ruzha rukuru kunze uko pane iyo interwebs-kunyanya nezve kugwinya. Asi pane zvakawanda zvakare zvekudzidza. Ndosaka mutambi weCrossFit uye murairidzi Colleen Fotsch vakasarudza kubatana naRed Bull kudonhedza ruzivo rwekushandisa sainzi mune nhepfenyuro nyowani yevhidhiyo inonzi "Kuputsika." Fotsch ave kuda kudzokera kuchikoro kunotora tenzi wake degree mu kinesiology uye aida kushandisa ake enhau enhau mapuratifomu uye epic CrossFit hunyanzvi kudzidzisa (kwete chete kufadza) vateveri vake.

"Zvemagariro venhau ndizvo zvinoonekwa nemunhu wese-izvi ndezvekuti ndeapi matanho akanaka aungaite," anodaro. "Ndiri kureva, ndine mhosva: Kana ndikawana kukwirisa kukuru kana kuita chimwe chinhu chinotonhorera mujimnastics, zvinonakidza kuisa izvozvo painternet. Asi ndinodawo kugadzira zvirimo zvine ruzivo izvo zvinogona kubatsira vanhu mukudzidziswa kwavo uye kupora "Iroro rave basa rangu: kubatsira vanhu kuti vave mumhanyi kana kukwikwidza." (Uyezve tarisa ava varairidzi vepamutemo pa Instagram avo vari kuparadzira ruzivo rwese rwekusimba.)

Muchikamu chekutanga chakateedzana, Fotsch anosungira pamoyo-wekutarisa uye anotanga rakasimba-kutenderera matanhatu wedunhu kurovedza aine mashanu maminetsi ebasa nguva uye maminetsi matatu ekuzorora. Iyo basa: Kuenzanisa kusimba kweCrossFit Workout uye nekuona kuti Fotsch inorwisa sei isingadzivisike kupisa. (Kana, sekutaura kwake nharaunda yeCrossFit inoidaidza kuti: "Kudzoreredza. Paunenge waenda zvakadzama mukurovedza muviri zvekuti uri muganhu mukutadza-iwe uri kungoedza kurarama panguva iyoyo.") Kuti uite kudaro, pamberi, panguva, uye mushure mekurovedza muviri, timu yekugadzira yakarova chigunwe chaFotsch kuyera ropa rake re lactate mazinga-anokosha ekumaka muviri anosarudza kuti ungashanda kwenguva yakareba zvakadii.

"Mukati merudzi urwu rwekuita maekisesaizi, ndiri kuzviisa mumamiriro ezvinhu umo masero mumuviri wangu haasisiri kugamuchira oxygen yakakwana," anotsanangura kudaro Fotsch. "Nekuda kweizvozvo, kuti muviri wangu ubudise simba, uri kuenda kune imwe nyika inonzi glycolysis. A byproduct ye glycolysis is lactate kana lactic acid. Saka ndizvo zvatiri kuedza: Kunyatsoita muviri wangu kuchenesa lactic acid.Mumhando idzi dzeanaerobic workouts-paunonzwa kupisa mumhasuru yako-chaizvoizvo izvo zviri kukuudza ndezvekuti muviri wako uri kubudisa yakawanda lactic acid kana lactate kupfuura iyo muviri wako unogona kubvisa panguva iyoyo. "

Tarisa vhidhiyo kuti uone kuti Fotsch anoputika sei kuburikidza neawa-refu yekurovedza muviri, achitora moyo wake kurovera kudenga-yakakwira 174 bpm. (Hezvino ndizvo zvaunofanira kuziva pamusoro pekudzidziswa maererano nemoyo wako.) Uye pakupera kwekutanga dunhu rekettlebell swings uye burpees, anosvika pakakwirira lactic acid level ye 10.9 mmol / L-kupfuura kaviri yake lactate chikumbaridzo che4. mmol / L. Izvi zvinoreva kuti, kunyangwe lactate iri kuungana muropa rake, anokwanisa kuramba achisundidzira mukati mekurovedza muviri uye kunzwa kunopisa-kwakanaka mumhasuru dzake. Iwe unodzidziswa zvirinani, zvirinani muviri wako unowana pakubata neiyo kuvaka uye nekusundira mukati. (Ona: Nei Uchigona uye Unofanirwa Kusundira Kupfuura Nekurwadziwa Panguva Yekudzidzira)

Zvimwe zvakavanzika zvake zvekusunda kuburikidza nekuneta? 1. Tarisa pakufema uye 2. Tarisa pane mafambiro aripo. “Pandinenge ndichisunda zvine simba, ndinowanzobata mweya wangu zvishoma, kunyanya pandinenge ndichisimudza-zvinova chinhu chakaipisisa chaungaita,” anodaro. "Saka ini ndinotarisa pakufema kwangu uye kuva ndakanaka nemoyo wangu uchirova kumusoro sezvo ndisiri kugona kutora mweya mukuru wakadzika uyu. Kufema uye kufema kwangu kuchakurumidza, uye ndiri kudzidza kuve wakanaka nazvo . "

"Chimwe chinhu chakandibatsira chaizvo kuvapo nekutarisa zviitwa zviripo," akadaro. "Zvinogona kutyisa kana ukatanga kufunga nezvese maround awakasiya."

Chimwe chinhu chakakosha kuchengetedza uku kusimba mukati mekutenderera katanhatu kwaive kugona kwaFotsch kukurumidza kudzika kurova kwemoyo wake panguva yega yega yekuzorora-chimwe chinhu chinouya nekudzidziswa uye kuchengetedza yakakwira aerobic kugona. "Pakati pekuzorora kwega kwega, ndainyanya kutarisisa kupinza kufema kwangu uye kuita kuti moyo wangu udzike," akadaro. "Kwaitonhorera chaizvo kuona kuti ndanga ndichipora zvakadii munguva pfupi. Ndiyo imwe pfungwa yakanaka yekupa mhinduro, kuratidza kuti kugona kwangu kweaerobic kuri kuita zvirinani, uye ndicho chinhu chimwe chandanga ndichiedza chaizvo kushanda, kunyanya muCrossFit.Kana iwe usina yakanaka aerobic kugona uye kugona kupora nekukasira, CrossFit (uye kunyanya inokwikwidza CrossFit) ichave yakaoma chaizvo.Ndinoda kuita izvi nguva nenguva kudzidziswa kwangu kuitira kuti ndigone kuona nekukurumidza kuti ndiri kupora sei panguva yangu yekurovedza muviri." (Zvidzidzo zvinoratidza kuti zvinobatsira kana iwe uchiramba uchifamba uye uchiita yekupora nguva yekuita pane kungoita zvekupora.)

Fotsch zano rekupedzisira rekusundidzira nepakati pemaitiro ake akaomarara? "Ndakaita kurovedza muviri newandinodzidziswa naye, uye zvinobatsira kuti ndive nemakwikwi iwayo ekuramba ndichienderera kunyangwe zvodii," anodaro. (Ndicho chikonzero chimwe chete chekuti kurovedza zvirinani neshamwari.)

Kufungisisa pamusoro pese kutaura kwehutano? Gara wakatarisira zvimwe zvikamu zveRed Bull's Kuparara neColleen Fotsch inowanikwa paYouTube. Akataura kuti anotarisira kutora nhevedzano kunze kwebhokisi reCrossFit kuti aone kuti miviri yevamwe vatambi inopindura sei kumitambo nenzira dzakasiyana.

Ongororo ye