Koyi yadda ake turawa ta hanyar aikin ku daga Kocin CrossFit Colleen Fotsch

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Akwai hayaniya da yawa a can akan yanar gizo-musamman game da dacewa. Amma akwai kuma da yawa da za a koya. Wannan shine dalilin da ya sa ɗan wasan CrossFit da kocin Colleen Fotsch suka yanke shawarar haɗa gwiwa tare da Red Bull don sauke wasu ilimin kimiyyar motsa jiki a cikin sabon jerin bidiyon da ake kira "The Breakdown." Fotsch tana gab da komawa makaranta don samun digiri na biyu a kinesiology kuma tana so ta yi amfani da dandamalin kafofin watsa labarun ta da ƙwarewar CrossFit don koyarwa (ba kawai burge) mabiyan ta ba.

"Kafofin watsa labarun shine babban abin da kowa ke haskakawa-komai ne game da dabaru masu kyau da zaku iya yi," in ji ta. "Ina nufin, ina da laifi: Idan na sami babban ɗaga ko yin wani abu mai ban sha'awa sosai a gymnastics, yana da ban sha'awa don sanya hakan akan intanet. Amma kuma ina so in haifar da ainihin abin da ke da ilimi wanda zai iya taimakawa mutane a cikin horo da farfadowa. "Wannan manufa tawa ce: don taimakawa mutane ko dan wasa ne mai gasa ko a'a." (Hakanan bincika waɗannan ƙwararrun masu horarwa akan Instagram waɗanda ke yada duk ilimin motsa jiki.)

A cikin kashi na farko na jerin, Fotsch ya ɗaure a kan na'urar lura da ƙimar zuciya kuma ya shiga wani matsanancin motsa jiki na zagaye shida tare da tazarar aiki na minti biyar da hutu na minti uku. Manufar: Don ƙididdige ƙarfin aikin motsa jiki na CrossFit da ganin yadda Fotsch ke yaƙi da ƙonawa da ba makawa. (Ko kuma, kamar yadda ta ce ƙungiyar CrossFit ta kira ta: "Redlining. Lokacin da kuka yi nisa sosai cikin motsa jiki cewa kuna kan iyaka a yanayin rashin nasara-kuna ƙoƙarin tsira daga motsa jiki a wancan lokacin.") Don yin haka, kafin, lokacin, da kuma bayan motsa jiki, ƙungiyar samarwa ta ɗora yatsan Fotsch don auna matakan lactate na jini-mahimmancin alamar motsa jiki wanda ke ƙayyade tsawon lokacin da zaku iya yin aiki da ƙarfi.

"Lokacin irin wannan motsa jiki na anaerobic, a zahiri ina sanya kaina a cikin yanayin da ƙwayoyin jikina ba sa samun isassun iskar oxygen," in ji Fotsch. "Sakamakon haka, don jikina ya samar da kuzari, yana shiga cikin wani yanayi da ake kira glycolysis. Wani samfurin glycolysis shine lactate ko lactic acid. Don haka shine abin da muke gwadawa: Yadda jikina ke tsaftace lactic acid.A cikin waɗannan nau'ikan ayyukan anaerobic-inda kuke jin ƙonawa a cikin tsoka-ainihin abin da ke gaya muku shine cewa jikinku yana samar da ƙarin lactic acid ko lactate fiye da yadda jikinku zai iya cirewa a wancan lokacin. ”

Kalli bidiyon don ganin yadda Fotsch ke busawa ta hanyar motsa jiki na sa'a guda, yana ɗaukar bugun zuciyar ta zuwa sararin sama mai tsayi 174 bpm. (Ga abin da yakamata ku sani game da horo gwargwadon bugun zuciyar ku.) Kuma a ƙarshen farkon kettlebell swings da burpees, ta kai matakin lactic acid mafi girma na 10.9 mmol/L-fiye da ninki biyu na madarar ta lactate na 4 mmol/L. Wannan yana nufin, duk da lactate da ke taruwa a cikin jininta, ta sami damar ci gaba da motsa jiki ta hanyar motsa jiki kuma hakan yana ƙona jin daɗi a cikin tsokar ta. Mafi kyawun horarwar ku, mafi kyawun jikin ku yana ma'amala da wannan ginin da turawa. (Dubi: Dalilin da yasa zaku iya kuma yakamata ku tura ta cikin zafin yayin motsa jiki)

Sauran sirrinta don turawa ta hanyar ƙonawa? 1. Mayar da hankali kan numfashi da 2. Mayar da hankali ga motsin da ke hannu. "Lokacin da nake matsawa da karfi, na kan danne numfashina kadan, musamman lokacin da nake dagawa-wanda shine mafi munin abin da zaku iya yi," in ji ta. "Don haka na mai da hankali kan numfashi da lafiya tare da bugun zuciyata tunda ba zan iya ɗaukar waɗannan manyan numfashi ba. Haɗuwa da fitar da numfashina zai yi sauri, kuma ina koyon yin daidai da hakan ."

"Wani abin da ya taimaka min da gaske shine kasancewa tare da mai da hankali kan atisaye da ke hannu," in ji ta. "Yana iya zama da ban tsoro sosai idan kun fara tunanin duk zagayen da kuka bari."

Wani mahimmin mahimmanci don riƙe wannan ƙarfin a duk zagaye shida shine ikon Fotsch na rage saurin bugun zuciyar ta cikin sauri a kowane lokacin hutawa-wani abu wanda yazo tare da horo da kuma riƙe babban ƙarfin iska. "A duk lokacin hutu, na mai da hankali sosai ga samun numfashina da kuma rage bugun zuciyata," in ji ta. "Na yi matukar farin ciki da ganin yadda nake murmurewa cikin kankanin lokaci. Wani babban mahimmin martani ne, don nuna cewa karfin iskar da nake da shi yana samun sauki sosai, kuma abu daya ne da na ke kokarin gaske. Idan ba ku da isasshen ƙarfin iska da ikon murmurewa da sauri, CrossFit (kuma musamman CrossFit mai fa'ida) zai kasance da wahala sosai. horo na don haka nan da nan zan iya ganin yadda nake murmurewa yayin motsa jiki na. " (Bincike ya nuna cewa yana taimakawa idan kun ci gaba da motsawa kuma kuyi tazarar dawowa mai aiki maimakon murmurewa.)

Shawarar karshe ta Fotsch don turawa cikin ayyukanta masu wahala? "Na yi aikin motsa jiki tare da abokin aikina na horo, kuma yana da matukar taimako a sami wannan matakin gasa don ci gaba da tafiya komai," in ji ta. (Wannan shine dalilin da yasa motsa jiki yafi kyau tare da aboki.)

Nerding out on all this fitness fitness? Ku kasance tare da mu domin samun karin shirye-shiryen Red Bull Rushewar tare da Colleen Fotsch samuwa a YouTube. Ta ce tana fatan fitar da jerin shirye-shiryen a wajen akwatin CrossFit don ganin yadda sauran 'yan wasan ke amsa motsa jiki ta hanyoyi daban-daban.

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