5 Zvinhu Zvandisina Kumboziva Nezve Kusimba Kusvikira Ndazoita CrossFit Mudzidzisi

Zvemukati

• 1. Vakafa "Mambokadzi weVose Vanosimudza".
• 2. Maonzi matanhatu anogona kurema chaizvo.
• 3. Kufambisa hudyu hakusi iko chete kufamba kunokosha.
• 4. Hakuna nyadzi mukudzikira pasi.
• 5. Simba repfungwa rinokosha sezvakangoita simba remuviri.
• Ongororo ye

Wakanzwa jee: CrossFitter uye vegan vanopinda mubhawa… Zvakanaka, une mhosva sekupomerwa. Ini ndinoda CrossFit uye wese wandinosangana naye munguva pfupi anozviziva.

Instagram yangu yakazara ne post-WOD flex mapikicha, hupenyu hwangu hwemagariro hunotenderera pandinenge ndichironga kuita basa, uye semutori wenhau wehutano nekusimba, ndine rombo rakanaka rekunyora nezve CrossFit yebasa pane dzimwe nguva. (Ona: Hutano Kubatsirwa kweCrossFit).

Saka, sezvazviri, ndaida kudzidza zvakawanda pamusoro pemutambo wekushanda kwehutano sezvinobvira-ndicho chikonzero ndakasarudza kuwana CrossFit coach certification (kunyanya CF-L1).

Kuve neCF-L1 yangu hazvireve kamwe kamwe kuti ndiri Mupfumi Froning, mana-nguva CrossFit Games Champion uye muvambi weCrossFit Mayhem muCookeville, Tennessee. (Chiverengo: Nei Rich Froning Achitenda MuCrossFit) Asi, iyo CF-L1 certification inoreva kuti ini ndinoziva nzira yekudzidzisa mapfumbamwe ekutanga mafambiro eCrossFit, maitiro ekuziva asina kuchengetedzeka mechanics nekuagadzirisa, uye kudzidzisa mumwe munhu pane chero nhanho yekusimba uchishandisa CrossFit. nzira.

Kudzidzisa kirasi yeCrossFit hakuna kumbove chinangwa changu-ndaingoda kuvandudza ruzivo rwangu semutambi uye munyori. Pano, zvinhu zvishanu zvandakadzidza nezve kugwinya zvandakanga ndisingazive pamberi, kunyangwe nhoroondo yangu yakareba seyakagwinya muviri junkie. Chikamu chakanakisa: Haufanire kuita CrossFit kuti uwane izvi zvidimbu zvinobatsira.

1. Vakafa "Mambokadzi weVose Vanosimudza".

"Iyo inofa haina kukwikwidza mukureruka kwayo uye maitiro asi yakasarudzika mukukwanisa kwayo kuwedzera simba-kugunwe," varairidzi vemusangano vanodzokorora. Vari kudzokorora Muvambi weCrossFit, chirevo chaGreg Glassman, uyo akambotaura kuti sangano rinofanira kudzokera kuzita rayo reOG- "healthlift" - kukurudzira vanhu vakawanda kuti vaite sangano rakakwana.

Kunyange ini ndisingazive chero ani zvake akadana musangano wekomboni "healthlift," vamwe vanhu vanodana vakafa kuti Baba veFunctional Fitness. Zvino, ini (mukugutsurira kuvakadzi) ndinozvidaidza kuti Queen of All Lifts.

ICYDK, iyo yakafa chaiyo inongobatanidza kunhonga chimwe chinhu kubva pasi zvakachengeteka. Nepo paine misiyano yakati wandei, ese anosimbisa hamstrings yako, quads, musimboti, pasi kumashure, uye kumashure kweketani. Uyezve, inotevedzera kufamba kwaunoita nguva dzese muhupenyu chaihwo, sekutora iyo Amazon Prime package kubva pasi kana kusimudza mwana kana mwana. Saka hongu—*Ron Burgundy voice*—kubaura vanhu chinhu chikuru. (Zvakabatana: Maitiro Ekuita Yekunofa Kufa neFomu Yakakodzera).

2. Maonzi matanhatu anogona kurema chaizvo.

Mapaipi ePVV - yep, mapaipi anowanzo shandiswa mukugadzira pombi dzemvura nekudonha mvura - chinhu chakakomberedzwa chemidziyo muCrossFit. Aya mapaipi, ayo anowanzo kutemerwa pasi kuita matatu kusvika mashanu tsoka pakureba, anorema anenge matanhatu maununisi uye anoshandiswa kubatsira vatambi kudziya-uye uye akakwana mabarbling mafambiro mafambiro (ona muenzaniso weiyo PVC inodziya-up maitiro pano). Dzidziso: Tanga ne 6-oz pombi, zvakakwana mafambiro, uyeipapo wedzera uremu.

Munguva yemusangano, isu takapedza izvo zvaiita senge maawa tichidzidzira pabendekete pamusoro pepushini yekutsikirira, kusundidzira jerk, kuuraya, pamusoro pe squat, uye squat kubvuta tichishandisa pombi yePVC chete. Ini ndinogona kupupura kuti mhasuru dzangu dzaive dzakanyanya kuneta panguva yekurovedza muviri (uye zvakanyanya kurwadziwa zuva raitevera) nePVP pombi ichishandisa yakazara yakazara yekufamba kupfuura ini kazhinji pandiri kana ndichishandisa zvirema zvinorema uye diki diki yekufamba.

Chinokosha: Nepo kusimudza zvirema zvinorema kune matani ebhenefiti, usadzikise zvirema zvidiki uye kudzokorora kwakanyanya. Kuenda mwenje uku uchifamba zvinehungwaru kune zvawo zvakare.

3. Kufambisa hudyu hakusi iko chete kufamba kunokosha.

Kubva ndichitanga CrossFit makore maviri apfuura, ndanga ndichishanda nesimba kuti ndivandudze yangu barbell squat. Nekuda kwekuti ndaifunga kuti kusakwanisa kwangu kusvetukira pasi kwaive mhedzisiro yehudyu dzakasimba uye mararamiro emazuva ese, ndakaedza yoga kwemwedzi wese kuti ndirerutse chiuno changu. Asi kunyangwe mushure mekuwedzera iyoga kune yangu maitiro (apo chiuno changu chaive nzira yakatonyanya kufamba,) yangu yekumashure squat yakanga ichiri pasi-par.

Kunobuda, kufamba kwemakumbo ndiyo mhosva yakamira pakati pangu nePR. Mhuru dzisingachinjiki uye tambo dzechitsitsinho dzakasimba dzinogona kuita kuti zvitsitsinho zvako zvibude kubva pasi panguva ye squat, izvo zvinogona kuisa kushushikana kwakawedzerwa pamabvi ako uye kudzika kumashure, kukanda chiyero chako, uye kuita kuti kurovedza muviri kuwedzere quad-dominant kupfuura glute- uye hamstring. -kuda. Zvakawanda zvekuwana peach. (Zvakanaka pano: Ma Ankle Asina Simba uye Mamiriro Akashata Ekufamba Anogona Kukanganisa Rumwe Muviri Wako)

Saka, kuti ndiwane zvakanyanya kubva pakufamba uye squat inorema, ndakatanga kushanda pamakumbo angu nemhuru. Ikozvino, ndinotora bhora relacrosse kubhora retsoka yangu ndisati ndaita maekisesaizi uye furo rinokungurutsa mhuru dzangu. (Kurudziro yangu? Edza iyi kurovedza muviri kwekufamba-famba kuti ugare usina kukuvara kwehupenyu hwose.)

4. Hakuna nyadzi mukudzikira pasi.

Kuyera ndeyeCrossFit-taura yekugadzirisa kurovedza muviri (chero mutoro, kumhanya, kana vhoriyamu) kuti iwe ugone kuizadzisa zvakachengeteka.

Chokwadi, ndakanzwa varairidzi vangu vakasiyana veCrossFit vachipopota nezvekuyera munguva yakapfuura, asi chokwadi, ndaigara ndichifunga, kuti kana iniaigona pedzisa kurovedza pahuremu hwakatemerwa, ndinofanira.

Asi ndakanga ndisina kururama. Asi, ego haifanire kunge iri iyo inosarudza iyo uremu hwaunoshandisa muWOD kana chero kurovedza muviri. Chinangwa chinofanira kunge chiri chekudzoka zuva rinotevera uye zuva rinotevera-kwete kurwadza zvakanyanya (kana zvakanyanya, kukuvara) zvekuti unofanirwa kutora zuva rekuzorora. Kungoita nekuti iwe unogona kukwenya kuburikidza nekufamba hazvireve kuti ndiyo sarudzo chaiyo kwauri; kudzoreredza kumashure (kungave kuri kuderedza uremu hwako, kudonhedza mabvi ako mukusundidzira kumusoro, kana kuzorora kwemashure mashoma) kunogona kukubatsira kugara wakachengeteka, kusimbisa nechinangwa, uye kunyatsogona kufamba zuva rinotevera. (Yakabatana: Iyo Kwete-Zvishandiso Muviri WODI Yu Unogona Kuita Kwese)

5. Simba repfungwa rinokosha sezvakangoita simba remuviri.

"Chinhu chega chakamira pakati pedu uye chibodzwa chakanaka kushaya simba kwepfungwa." Ndozvakataurwa nemumwe wangu weCrossFit tisati taita makwikwi WOD pamwe chete. Panguva iyoyo, ini ndaizvuzvurudza senge hyperbole, asi hazvisizvo.

Kutendeseka uye mutambo wepfungwa wakasimba hazvikubatsire iwe kuita chimwe chinhu chausingakwanise kuita-asi kuve mune yakashata pfungwa kana iwe uchisimudza chimwe chinhu chinopenga kana kuita yakanyanya-kumanikidza yakatarwa kunogona kukanganisa kugona kwako ratidza zvizere mukurovedza muviri ikoko. (Heino chaizvo matauriro anoita Jen Winderstrom kuburikidza nekuita basa rakaoma uye anozvifunga kuti asimudze zvinorema.)

Pakatozosvikira vashandi vesemina vakatipa mukana wekuyedza mhasuru yemhete ndipo pandakaona kuti ichokwadi sei. Kwaiva kufamba kwandakanga ndisati ndambokwanisa kuita. Asi, ndakakwira kumarin'i, ndikataura nenzwi guru, "Ndinogona kuita izvi" - ndokubva ndaita!

Glassman akamboti: "Kugadziridza kukuru kuCrossFit kunoitika pakati penzeve." Zvinoitika kuti iye (uye mumwe wangu weCrossFit) vese vaive vakarurama.

Ongororo ye