Chii Chaunotarisira Pane Yako Yekutanga CrossFit Workout

Zvemukati

• Hazvizove Zvakanyanya Kubva PaBat
• Asi Iwe Uchashanda Nesimba
• Kune 9 Ekutanga Mafambiro
• Iwe Unenge Unoda Akanaka Murairidzi
• Iyo Gym inonzi Bhokisi
• Pane Ichi Chinhu Chinodaidzwa kuti WOD
• Gadzirira Kuti Uwane Makwikwi Madiki
• Pfeka Mbatya Dzakanaka
• Zviri Mutengo Mudiki
• Chero ani Anogona Kuzviita
• Ongororo ye

Ndisu chete here kana kuti hapana zvinyoro nyoro kupinda CrossFit? Vanhu vanoda CrossFit ndinoda chaizvo CrossFit... uye nyika yese inoita kunge inofunga kuti "mutambo wehutano" uri kunze kwekuvauraya. Kunyangwe ichigona kuve nenjodzi, inogona zvakare kuve inoshanda uye ine simba yekuwedzera kune imwe nzira yakasiyana yekurovedza muviri, zvichienderana nezvinangwa zvako zvekusimba. Asi chimiro chinotyisa chevakanyanya kuoma mafeni chinogona kukutadzisa kuziva zvakadaro.

Kuti tibatsire kudzikisa chinhu chekutyisidzira pasi, takataura naHollis Molloy, murairidzi uye muridzi weCrossFit Santa Cruz, naAustin Malleolo, murairidzi mukuru paReebok CrossFit One muBoston, kuti uwane ruzivo rwezvekutarisira pamutambo wako wekutanga. (Kana iwe uchida, iwe unogona kuyedza ichi chinotanga-chinoshamwaridzana neCrossfit kurovedza kumba uine kettlebell chete.)

Hazvizove Zvakanyanya Kubva PaBat

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Paunonzwa nezvekukuvara nekuda kweCrossFit, zvimwe zvengozi imhaka yevachangobva kuita zvakawandisa, nekukurumidza, anodaro Molloy. Anoti kusimba kunofanirwa kuve chekupedzisira chinhu mupfungwa dzako pakubata kwako kwekutanga. "Gym dzakawanda dzinoisa pfungwa pazvinhu zvakakosha uye makanika emakambani acho tisati tazivisa nezvekusimba uku," anodaro.

Yese yekurovedza muviri yakati siyanei kana zvasvika kune yakasarudzika mamakisi ekutanga ekutanga, asi hapana murairidzi akamirira anotanga kuuya kuitira kuti iye "anogona kukuremadza," anodaro. Kana uchitya kutanga, zvakanaka kuti uite zvishoma nezvishoma. "Itai zvikamu makumi mashanu kubva muzana zvezvatinotaurira vamwe vese kuti vaite," anodaro. "Ndinoda kuti udzoke mangwana."

Asi Iwe Uchashanda Nesimba

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Iwe unenge usiri kuita mafambiro epamberi mumakirasi ako mashoma ekutanga, asi kushanda nesimba ndiko kunowana mhedzisiro, saka usatarisira kuti zvichave. zvakare nyore, anodaro Molloy.

Iye anofananidza yako yekutanga CrossFit Workout kune yako yekutanga vhiki pane rimwe basa nyowani. Mumazuva ekutanga iwayo, zvese zvaunoita zvinonetesa nekuti zvese zvinyowani-hautomboziva kuti pekugezera chiri kupi pakutanga. "Asi mwedzi mishoma gare gare zvinhu izvozvo ndezvechipiri," anodaro. Iwe unenge wakaneta uye unorwadza, asi izvo zviyeuchidzo zvakakosha zvekuti iwe unoisa muviri wako kuburikidza nezvinzvimbo zvitsva uye unoda kupora.

Kune 9 Ekutanga Mafambiro

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Kutaura zvekutanga! Kune mapfumbamwe akakosha mafambiro ekutanga kugona. "Isu tinoshandisa aya ekutanga mafambiro sechikamu chekutanga," anodaro Molloy. "Ini ndinogona kuwedzera pane imwe hunyanzvi kufamba kune izvo, asi ini handidi kutanga nematanho akaomarara ndozoedza kudzokera kumashure." Iwo mafambiro ndeaya: air squat (isina bhaa), kumberi squat, pamusoro pe squat, pfudzi press, push press, push jerk, deadlift, sumo deadlift high kudhonza, uye mushonga bhora rakachena.

Varairidzi vaviri vanodzidzisa pfungwa yekuti mafambiro akadzika muhupenyu hwezuva nezuva. "Ndine mukomana ane makore maviri, uye ndinofanira kumusimudza kubva pasi kazhinji. anodaro Molloy. Kana, funga nezvekuti unoenda sei kubva pakugara kusvika pakamira, anodaro Malleolo. "Zvichida hauzvifungi, asi chaizvoizvo squat, Malleolo anoti. "Tiri mukutsvaga kukwanisa kuita chero chii chinokandwa nehupenyu kwatiri, uye tinoda kukwanisa kuzviita zvakanaka."

Iwe Unenge Unoda Akanaka Murairidzi

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Kana jimu yakanaka. Ndipo pachange paine varairidzi vakanaka,” anodaro Molloy. Saka chii chinoita mudzidzisi akanaka? Tarisa nzvimbo yekurovedza ine vashandi vekudzidzisa uye nharaunda yakaiswa mauri semunhu.

Iyo Gym inonzi Bhokisi

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Dzidzo nzvimbo hadzisi yako chaiwo eemaiti-akazadzwa majimu-hapana dzimba dzemhando yepamusoro kana mashawa, maTV skrini, kana treadmills. “Ingori bhokisi risina chinhu ratinogara,” anodaro Malleolo.

Pane Ichi Chinhu Chinodaidzwa kuti WOD

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CrossFit Workouts inosiyana nezuva, uye nekudaro ivo vanonzi WOD, kana Workout yezuva. Mamwe magym anogadzira ega. Vamwe vanoshandisa maitiro ezuva nezuva anotumirwa paCrossFit.com.

Makirasi anowanzo rongedzwa kutenderedza WOD, anodaro Molloy. Zvizhinji zvinosanganisira 10- kusvika 15-miniti yekudziya-up uye 10 kusvika 15 maminetsi kukudza humwe hunyanzvi hwekuita basa riri kuuya. Mushure meWOD, pane kazhinji kutonhora-pasi, anodaro.

Gadzirira Kuti Uwane Makwikwi Madiki

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Mazhinji mabhokisi anochengeta mamaki ekudzokorora apedzwa kana huremu hwakasimudzwa panguva yekirasi. Pane mabhenefiti maviri kumakwikwi ane hushamwari aya, sekuzviona kwaMolloy. Kutanga, zvinokutendera kuti uteedzere kufambira mberi kwako neyakaenzana kongiri pane kungoti "Ini handina kuneta kupfuura nguva yekupedzisira pandakaedza izvozvo ... ndinofunga!" Iwe unogona kutarisa kumashure kuhuremu hwawakasimudza kana kuti kangani kudzokorora kwaungakwanise mwedzi mitatu yapfuura uye woona kuti uri kukodzera, anodaro.

Kuchengeta zvibodzwa kunokubatsirawo kuti uzvisundidzire zvishoma, kunyanya kana uine shamwari yekurovedza muviri. "Kana shamwari yangu iripo, uye isu tiri padanho rakafanana rekusimba, uye akaita makumi maviri neshanu reps, ndinogona kuedza zvakanyanya kuti zviitike," Molloy anodaro. Icho hachisi icho chinangwa, asi kukwikwidza kudiki kunokupa mupendero wausingazoite kuita zvakafanana mafambiro wega kumba.

Pfeka Mbatya Dzakanaka

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Chero chipi zvacho chaunogona kufamba chinoshanda, anodaro Molloy. Uye sneaker inobata kumeso ingangove yakanakisa, sezvo chitsitsinho chakakura chinokanda bhalansi yako kune kumwe kufamba, anodaro.

Zviri Mutengo Mudiki

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Chimwe chezvichemo zvikuru pamusoro peCrossFit mutengo wepamusoro, asi iwe unowana zvaunobhadhara, anodaro Molloy. Uyezve, huwandu hwekudzidzisa uye nharaunda yenharaunda haina kufanana neyaunowana nenhengo kune yakajairika gym kana kunyangwe neashoma ekudzidzira ega mwedzi wega wega, anodaro.

Zvakare, ramba uchifunga kuti makuru mafeni anoshandisa yakanaka nguva yenguva kumajimu avo. Kuenda katatu pasvondo kunozokupa mhedzisiro, anodaro Molloy, asi ndivo vanhu vanodzidzisa kashanu kana katanhatu pasvondo vane "radical, inoshandura hupenyu" mhedzisiro, anodaro.

Pamwe icho chikamu chechikonzero kune kwakasimba kwakadaro kwenharaunda pakati pevanonamata CrossFit. Pane zvakawanda zvakavanzika zvakakomberedza kuita kwekubatana, anobvuma Molloy, asi iye anofungidzira kuti zvine chekuita nekupfuura muchiitiko chinoedza pamwechete. "Makwiriro uye kuderera kwakagoverwa - kuvhiringidzika uye kubudirira kukuru - izvo zvinonyatsobatanidza vanhu," anodaro.

Malleolo anobvumirana nazvo. "[Isu] tiri vanhu vane pfungwa dzakafanana mukutsvaga chinangwa chimwe chete."

Chero ani Anogona Kuzviita

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"Chinhu chimwe chete vanhu vasinganzwisise ndechekuti CrossFit chirongwa chinotyisa pasi rose," anodaro Molloy. "Amai vangu vanozviita, uye vakawana kudhonzwa kwavo kwekutanga pazera remakore makumi matanhatu. Kana mumwe munhu pazera iroro achigona kukohwa, ndinopokana kuti pane ani nani asingakwanisi."

Iko kusimba chikamu chechirongwa chekushambadzira, anodaro Molloy. "Kana ndine chirongwa chakagadzirirwa mutambi wepamusoro, ndinogona kugonesa amai vangu kuti vayedze kana ndikati 'Ndinoziva zvinoita sekunge zvinotyisa asi ndinogona kuita kuti zvikwanisike," anodaro. "Asi kana ndikaenda kumutambi wepamusoro ndikati 'Ndine chirongwa ichi chakanakisa, amai vangu vanozviita!', Mikana yekuti vanoda kutora chikamu yakaderera zvakanyanya."

"Chero munhu anogona kuita CrossFit," anodaro Malleolo. "Asi hazvisi zvemunhu wese."

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Ongororo ye