Abin da wannan Chiropractor da CrossFit Coach ya ce game da Jillian Michaels' Take On Kipping

Wadatacce

• Kipping ba wasa ba ne.
• Dole ne ku ci gaba har zuwa yin tsalle-tsalle.
• Wannan yunƙurin ba kowa bane, kuma akwai haɗarin da ke tattare da hakan.
• Ba dole ba ne ku kasance a kowane lokaci.
• Bita don

Watanni biyu da suka gabata, Jillian Michaels ta bayyana mana al'amuranta game da CrossFit-kipping, musamman. Ga waɗanda ba za su sani ba, kipping motsi ne wanda ke amfani da bucking ko jerking don amfani da ƙarfi a ƙoƙarin kammala motsa jiki (yawanci yana nufin yawan adadin wakilai a cikin ƙuntataccen lokacin). A cikin jan kiɗa, musamman, wanda shine abin da Michaels ya fi naman sa da shi, ana amfani da motsi don taimaka muku ɗaga goshin ku sama da mashaya. Michaels ya gaya mana cewa ba ta fahimci dalilin da yasa wasu za su zaɓi yin bambancin kipping ba maimakon tsayayyar sigar motsi. Ta lissafa dalilai masu yawa da take jin kipping ba shine zaɓin da ya dace ba: Ba zai taimaka muku gina ƙarfin aiki ba. Ba ya amfani da cikakken kewayon motsi. Akwai ingantattun hanyoyi don auna ƙungiyoyin tsoka da yawa. Akwai hanyoyi mafi kyau kuma mafi aminci don horar da ƙarfi. Hadarin rauni yana da yawa.

"Mutum na iya jayayya cewa tare da kyakkyawan tushe na wasan motsa jiki da tsari mai kyau, ana iya guje wa waɗannan raunin," in ji ta."Amma na ce sojojin da ke kafada da ƙananan kashin baya suna da matuƙar girma yayin motsi na kipping, don haka haɗarin yana nan ga ma 'yan wasan da suka ƙware."

An yi wata zazzafar muhawara jim kadan bayan ta bayyana matsayinta, inda magoya bayan CrossFit suka fito don nuna adawa da kalaman nata. Amma rigimar kan kipping ba sabuwa ba ce. A zahiri, ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwaƙƙwan tabin hankali sun yi ta muhawara a kan ko kipping yana da fa’ida) na tsawon shekaru. Wasu ma suna tunanin bai dace da kashi 95 na yawan jama'a ba, wanda shine dalilin da ya sa aka keɓe wannan motsi don ƙwararrun gymnastics da CrossFit. (Mai Alaƙa: Wannan Matar Kusan Ta Mutu tana Yin Motsa Jiki na CrossFit)

Don haka, muna so mu sani: Menene sauran ribobi na jiki suke tunani game da ɗaukar Michaels? Bayan haka, idan babbar matsalarta tare da kipping shine yana haifar da haɗarin haɗari mai haɗari don rauni, to dole ne su sami wasu tunani game da batun, daidai? Don samun rufin ciki akan ƙaunar CrossFit na kipping kuma Haƙiƙanin haɗarin rauni, mun buga Michael Vanchieri, DC, ƙwararren masanin chiropractor a Physio Logic a Brooklyn, NY, wanda bayan nasarar wasan ƙwallon baseball ta kwaleji ya zama mai horar da CrossFit na matakin 1, rubuta shirye -shirye don fitattun 'yan wasan Wasannin CrossFit da ke fafatawa a matakin mafi girma. .

Da farko, dole ne mu tambayi abin da yake tunani lokacin da ya ji maganganun Michaels game da kipping. Vanchieri ya kira shi "mafi ƙarancin 'ya'yan itacen rataye." "Wannan shine abin da kowa ke magana akai lokacin da suke son tabbatar da yadda CrossFit yake da ƙanƙanta da kuma mummunan yanayin jikin ku," in ji shi. "Don haka da na ji ta na kipping, sai na dauka da gishiri kadan in ba shi 'yar dariya."

Idan yin tsalle-tsalle shine burin ku kodayake, Vanchieri ba zai hana ku ba. "Ko da a matsayina na malamin chiropractor, koyaushe ina ganin abubuwa ta hanyar ɗan tabarau na kocin, ta ɗan tabarau na ɗan wasa," in ji shi. "Don haka daga matsayin ci gaban motsa jiki, tabbas ni mai sassaucin ra'ayi ne idan ya zo ga shawarwarin gaya wa wani abin da za su iya da abin da ba za su iya yi ba."

Kipping ba wasa ba ne.

Amma wannan ba yana nufin Vanchieri yana tunanin kowa da kowa a cikin akwatin CrossFit yakamata yayi kipping ba. A zahiri, ya jaddada cewa wannan yunƙurin na nufin kasuwanci mai mahimmanci. "Tsarin cirewa shine wannan babban motsin sexy wanda yayi kyau, amma Ka'idar babban yatsa ita ce, idan ɗamarar kafada ba za ta iya ɗaukar tsauraran matakai guda biyar ba, ba ku da wata sana'ar yin tsalle-tsalle., "in ji shi." Wannan shine irin jagora na na lokacin da zaku iya fara kiɗa ko fara tunanin sa. "

Ko da wasan ja-in-ja na ku yana da ƙarfi, farkon farkon kenan. Vanchieri ya ce akwai dukkan dokoki da ya kamata ku bi kafin ku shirya fara kipping. "Kipping wani abu ne da za ku samu," yana cewa. "Bana tsammanin kowa ya shiga dakin motsa jiki, ba tare da sanin yadda ake yin tsattsauran ra'ayi ba kuma ya wuce zuwa tsalle-tsalle." (Dangane da: Dalilan 6 Dalilin Farko na Farko Bai Faru Ba tukuna)

Dole ne ku ci gaba har zuwa yin tsalle-tsalle.

Vanchieri ya ce "Da farko kuma mafi mahimmanci, dole ne ku mallaki sifar farko da sifar gaba ɗaya ta motsi," in ji Vanchieri "Don haka, musamman musamman, don jan hankali, yakamata ku sami damar rataye daga mashaya a cikin kyakkyawan aiki don kamar daƙiƙa 30 zuwa 45. Hakanan ya kamata ku iya rataya kuma ku riƙe kanku a matsayin kammalawa na ja-up (matsayin chin-up) na kusan dakika 30 kuma." (Mai Alaƙa: Yadda Za a Rage aikin CrossFit Murph Workout)

Daga can, kuna buƙatar haɓaka ƙarfin ja, in ji shi. "Wasu hanyoyin da za a yi hakan sune ƙwarewar layuka masu lanƙwasa, layuka na Australiya (juye), ko layuka na tsaye."

Kuma a ƙarshe amma ba kalla ba, yakamata ku iya yin abubuwan jan hankali mara kyau kuma. "Ya kamata ku iya tsalle kan kanku a kan sandar cirewa kuma ku yi ƙanƙara a hankali a kan hanyar ƙasa," in ji shi. Bigaya daga cikin manyan batutuwan da Michaels yayi tare da kipping shine cewa baya amfani da duk jiragen motsi, gami da madaidaiciya da mai da hankali, don haka wannan zai zama hanya mai kyau don amfani da wannan yanayin, ko ragewa, lokacin motsi.

Waɗannan motsin da ake buƙata suna da wahala da kansu, amma maɓalli idan ana maganar haɓaka ƙarfi idan kipping shine burin ku.

Wannan yunƙurin ba kowa bane, kuma akwai haɗarin da ke tattare da hakan.

Don haka kun gina ƙarfi don yin motsa jiki, amma fa game da dabarar da ta dace? Wannan labarin daban ne daban, amma daidai yake da mahimmanci don rigakafin rauni-wani abu Michaels da Vanchieri sun yarda da shi. Vanchieri ya ce "Haɓaka wannan kip da zurfafa jujjuyawar a kansa sun fi sauƙi fiye da yadda ake yi," in ji Vanchieri. "Dole ne ku kai kanku har inda za ku iya yin kip sannan ku sake ja-gaba akai-akai. Motsawa kamar ɗimbin ɗimbin jiki da riƙon baka za su ba ku ƙarfin da ake buƙata da fasaha don gina fasahar da ake buƙata don yin juzu'in da ta dace. -har don gujewa rauni."

Wani abu da ya kamata a lura shi ne cewa kipping yana sama da sama da ƙarfin motsa jiki na CrossFit, kuma yana ɗaukar lokaci da ƙoƙari don haɓakawa har zuwa wannan matakin. "Duk wani abu da ke da babban bangaren saurin, bisa ma'anarsa, koyaushe yana haifar da haɗarin rauni," in ji Vanchieri. "A wannan yanayin, dabarar da ba ta dace ba wacce aka haɗa tare da wannan saurin yana nufin za ku sami babban matsin lamba a kafada da ƙananan baya."

Ba dole ba ne ku kasance a kowane lokaci.

Ko kun kasance sababbi ga CrossFit ko ƙwararren ɗan wasa, idan ya zo ga yin kipping, abu ɗaya ya kasance gaskiya ga kowa: "Kowane ɗan wasan CrossFit, yana ɗauka cewa suna da lissafin tsabta na lafiyar kafada, yana buƙatar tabbas yin daidaitaccen kipping aiki da tsauraran matakai, ”in ji Vanchieri. "Hanyar da nake so in duba shi ne, ya kamata a yi kipping lokacin da kuke takara, yayin da aikinku mai tsauri ya kamata ya zama nau'i na aiki, kuma ku yi la'akari da cewa za ku yi kip don yin wasa. yi yayin da kuke fafatawa, amma bai kamata ku kasance masu yin kipping na yau da kullun ba. Idan kuna shigowa cikin kakar ku, ƙara yawan aikin kipping.

A ƙarshen rana, kodayake, ya rage naku don yanke shawarar irin haɗarin da kuke son ɗauka. Vanchieri ya ce "A koyaushe akwai hanya mafi aminci don yin abubuwa." "Amma idan duk shawarar da kuka yanke ta dogara ne akan ko za ku kasance cikin aminci ko mara lafiya, da kun kasance kuna rayuwa mai ban sha'awa. Ba na tsammanin akwai wata hanyar da ta fi dacewa don yin yawancin reps-ups ba tare da yin kipping ba. Don haka idan makasudin ku shine ku yi yawan juye-juye gwargwadon yiwuwa a cikin minti daya, to dole ne ku yi tsalle. Babu hanya mafi sauƙi, mafi kyau, ko aminci ko ingantacciyar hanyar yin ta. "

Amma kamar yadda Michaels ya nuna, shin wannan shine ainihin abin motsa jiki? Don yin ƙarin maimaitawa? "Ko kuma batu ne don gina ƙarfin aiki?" Ta ce. "A bayyane yake, zan ce na ƙarshen ya fi mahimmanci ga aikin motsa jiki. Yaushe ne za ku buƙaci ɗaga kanku ko sama da wani abu 50 da ƙari a jere a rayuwar yau da kullun?"

Zuwa waccan Vanchieri yana so ya nuna Wasannin CrossFit, wanda, a'a ba ita ce rayuwa ta ainihi ga yawancin mutane ba, amma saiti ne inda AMRAPs ke sarki.

Layin ƙasa: Ko kipping wani abu ne da kuke son gwadawa ko kuma gabaɗaya yanke shawara ce ta dacewa. Amma idan yana da matuƙar mahimmanci a fahimci cewa Michaels ya yi daidai saboda akwai haɗarin da ke tattare da shi kuma mafi mahimmanci-akwai babban aikin da kuke buƙatar sakawa kafin ku ba da wannan ci gaba. Ribobi kamar Michaels suna jin kamar ba shi da daraja yayin da akwai sauran ƙungiyoyi masu aminci da yawa waɗanda za ku iya sarrafa ba tare da haɗarin raunin da ya faru na dogon lokaci ba wanda zai iya kawo ƙarshen tsada kuma ya fitar da ku daga dakin motsa jiki na makonni, watanni, da wasu lokuta shekaru. Chiropractors kamar Vanchieri na iya yarda, amma masu koyar da CrossFit da 'yan wasa, kamar Vanchieri, na iya faɗi, wannan ba koyaushe bane. Ga kowane tafiyarsu ta motsa jiki, kodayake, don haka idan kuna son bayar da harbi, kuma ku zauna lafiya, ga yadda za ku guji raunin CrossFit kuma ku ci gaba da wasan motsa jiki.

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