Jillian Michaels ta ce "Ba ta Fahimci dabaru" Bayan Horon CrossFit

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Jillian Michaels ba ta jin kunyar yin magana game da abin da ya dace da ita tare da CrossFit. A baya, an yi mata gargaɗi game da haɗarin kipping (babban motsi na CrossFit) kuma ta raba tunaninta game da abin da take ji na rashin iri -iri a cikin ayyukan motsa jiki na CrossFit.

Yanzu, tsohon Babban Asara mai ba da horo yana ɗaukar batun tare da duk hanyar zuwa horo na CrossFit. Bayan samun wasu tambayoyi akan Instagram da kuma wuraren taronta na motsa jiki game da amincin CrossFit, Michaels ya zurfafa cikin batun a cikin sabon bidiyo na IGTV. (Mai alaƙa: Abin da wannan Chiropractor da CrossFit Coach ya faɗi Game da Taken Jillian Michaels akan Kipping)

"Ba na ƙoƙarin yi wa kowa wuƙa ba, amma idan aka yi min tambaya, zan ba da amsarta da ra'ayi na," in ji ta a farkon faifan bidiyon, tare da lura da shekarunta na gogewar motsa jiki da horo. "Ra'ayina ba kawai bazuwar 'Bana son wannan," in ji ta. "Ya dogara ne akan abubuwan da na koya game da shekaru da yawa game da abin da ke aiki, abin da ba ya yi, da kuma dalilin da ya sa."

Kamar yadda kuka riga kuka sani, CrossFit da gaske yana haɗa abubuwan gymnastics, horar da nauyi, ɗaukar nauyi na Olympics, da yanayin yanayin rayuwa, tare da mai da hankali kan ƙarfi. Amma a cikin faifan bidiyonta, Michaels ta ce tana jin cewa, a mafi yawan lokuta, waɗannan hanyoyin motsa jiki sun fi dacewa da "fitattun 'yan wasa" fiye da matsakaicin mutum. Har zuwa wannan batu, Michaels ya ce babu ainihin "shirin" a lokacin wasan motsa jiki na CrossFit, wanda zai iya sa ya yi wuya ga masu farawa su ci gaba da ginawa ga waɗannan ƙalubalen motsa jiki. (A nan ne wasan motsa jiki na CrossFit wanda za ku iya yi a gida.)

"A gare ni, Crossfit yana motsa jiki, amma ba batun samun tsari bane-shirin takamaiman horo-da ci gaba da wannan shirin," in ji ta. "A gare ni, kamar duka ne bayan an doke su."

Da yake ba da misali, Michaels ta tuna lokacin da ta yi wasan motsa jiki na CrossFit tare da aboki wanda ya ƙunshi tsalle -tsalle 10 da burpee ɗaya, biye da tsalle -tsalle guda tara da burpees biyu, da sauransu - wanda da gaske ya cutar da gabobin jikinta, in ji ta . Ta ce, "Lokacin da na gama, kafadu na suna kashe ni, na murkushe jahannama daga yatsun kafa na daga dukkan burbushin burina, kuma kamanina ya baci." "Na kasance kamar, 'Menene dabaru a nan banda ni da gajiya?' Babu amsa, babu dabara a kan hakan." (Mai alaƙa: Gyara Form ɗin Motsa jiki don Ingantattun Sakamako)

Michaels kuma ya ɗauki matsala tare da yin AMRAPs (masu yawan maimaitawa kamar yadda zai yiwu), a cikin CrossFit. A cikin bidiyon ta, ta ce tana jin cewa tsarin AMRAP ya sabawa tsari lokacin da kuka yi amfani da shi ga tsananin, hadaddun atisayen da ke cikin CrossFit. "Lokacin da kuke da motsa jiki wanda ke da fasaha kamar ɗaga wasannin Olympic ko motsa jiki, me yasa kuke yin su na ɗan lokaci?" Ta ce. "Waɗannan su ne ainihin abubuwa masu haɗari da za a yi na lokaci."

TBH, Michaels yana da ma'ana. Abu ɗaya ne idan kai ɗan wasa ne wanda ke sadaukar da watanni, akai -akai, har ma da shekaru na horo don ƙware dabarun da tsarin da ake buƙata don motsa jiki kamar tsabtace iko da kwace. "Amma lokacin da kuka kasance sababbi ga waɗannan motsi a matsayin mai farawa ko wani wanda ke da koyarwar asali, wataƙila ba ku da fom ɗin ƙasa" isa ya yi tare da tsananin abin da yawancin wasannin motsa jiki na CrossFit ke buƙata, in ji Beau Burgau ƙarfin ƙarfin da kwanciyar hankali. gwani kuma wanda ya kafa GRIT Training. Burgau ya ci gaba da cewa "Yana daukar lokaci mai yawa da kuma koyawa daya-daya don koyan wadannan hanyoyin yadda ya kamata." "Olympicaukar nauyi da wasannin motsa jiki na wasannin motsa jiki ba motsa jiki bane, kuma lokacin da kuke tura kan ku zuwa gajiya yayin AMRAP, haɗarin rauni ya yi yawa."

Wannan ya ce, za a iya samun fa'idodi masu yawa ga ba AMRAPs kaɗai ba har ma da EMOMs (kowane minti akan minti), wani madaidaicin CrossFit, in ji Burgau. "Wadannan hanyoyin suna da kyau don jurewar tsoka da jijiyoyin jini," in ji shi. "Suna ba ku damar bin diddigin nasarorin lafiyar ku kuma su ba ku damar yin takara da kanku, wanda zai iya zama mai jan hankali sosai." (Mai alaƙa: Yadda ake Gujewa Raunukan CrossFit da Tsaya akan Wasan Aikinku)

Har yanzu, ba za ku iya samun waɗannan fa'idodin ba idan ba ku yin atisayen lafiya ba, in ji Burgau. "Ko da wane irin motsa jiki kuke yi, yakamata ku kasance kuna yin motsin daidai kuma kada ku lalata fom ɗin ku cikin tsari," in ji shi. "Kowa ya yi hasarar da ya fi gajiyawa, don haka cin gajiyar AMRAP ko EMOM ya dogara da irin motsin da kuke yi, matakin lafiyar ku, da lokacin dawo da kanku bayan haka."

Ci gaba a cikin bidiyon ta, Michaels ta kuma bayyana damuwarta game da horar da wasu kungiyoyin tsoka a CrossFit. Lokacin da kuke yin atisaye kamar ja da baya, turawa sama, zama-up, squats, da igiyoyin yaƙi - duk waɗanda aka saba nunawa a cikin motsa jiki na CrossFit - a daya zaman horo, kuna yin aikin ku duka jiki, Michaels ya bayyana. "Ban fahimci wannan shirin horon ba," in ji ta. "A gare ni, lokacin da kuka yi horo, musamman da wuya kamar yadda kuke yi a cikin aikin motsa jiki na CrossFit, kuna buƙatar lokaci don murmurewa. Ba zan so in yi wani motsa jiki wanda zai daskare baya na ko kirjina sannan na sake bugun tsoffin a washegari. , ko ma rana ta uku a jere. ” (Mai Alaƙa: Wannan Matar Kusan Ta Mutu tana Yin Motsa Jiki na CrossFit)

A ra'ayin Michaels, ba hikima ba ce a yi kowane motsa jiki na tsawon kwanaki ba tare da hutawa mai kyau ba ko farfadowa ga wannan rukunin tsoka tsakanin motsa jiki. "Ina son cewa mutane suna son CrossFit, ina son cewa suna son yin aiki, ina son cewa suna son al'ummar da take bayarwa," in ji Michaels a cikin bidiyon ta. "Amma ba zan so ku yi yoga motsa jiki a kowace rana. Ba zan so ku yi gudu kowace rana ko kwana uku a jere."

Burgau ya yarda: "Idan kuna yin cikakken motsa jiki na kowane iri, akai-akai na kwanaki, ba za ku ba tsokokin ku isasshen lokacin warkarwa ba," in ji shi. "Kuna kawai ku gajiya da su kuma kuna haɗarin sanya su cikin yanayin da ya wuce kima." (Mai Alaƙa: Yadda Za a Rage aikin CrossFit Murph Workout)

Dalilin da ya sa ƙwararrun ƙwararrun CrossFitters da fitattun 'yan wasa za su iya ɗaukar irin wannan tsayayyen horo na horo shine, a mafi yawan lokuta, a zahiri aikinsu ne na cikakken lokaci, in ji Burgau. "Za su iya yin awowi biyu a rana suna yin horo kuma su kashe karin biyar kan murmurewa ta yin tausa, cupping, busasshiyar fata, yoga, motsa jiki na motsa jiki, wanka kankara, da sauransu," in ji shi. "Mutumin da ke da aiki na cikakken lokaci da dangi yawanci ba shi da lokaci ko albarkatu don ba wa jikinsu wannan matakin." (Masu Alaka: Abubuwa 3 Kowa Yake Samun Kuskure Game da Farfadowa, A cewar Masanin ilimin Halittar Jiki)

Ƙarshe: Akwai mai yawa na aikin da kuke buƙatar sanyawa kafin yin ci-gaba na CrossFit motsa jiki na yau da kullun na motsa jiki na yau da kullun.

"Kawai ka tuna cewa duk da cewa yana da ban mamaki a wannan lokacin, dole ne ka yi tunani game da tsawon rai da kuma hanyar da kake yi wa jikinka haraji," in ji Burgau. "Ni babban mai ba da goyon baya ne na gano abin da ke aiki a gare ku. Idan CrossFit ne jam'iyyar ku, kuma kuna jin kamar kun ƙware wasu daga cikin waɗannan ƙungiyoyi, ko za ku iya yin su da gyare-gyare, mai ban mamaki. Amma idan kun kasance marasa jin dadi da turawa. kanku da wuya, kada ku yi shi. Tsawon rayuwa da aminci suna da mahimmanci - kuma kar ku manta cewa akwai ɗaruruwan hanyoyin horarwa da samun sakamakon da kuke so."

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