Abubuwa 5 Da Ban Taba Sani Game Da Lafiya Ba Har Sai Na Zama Mai Koyar da CrossFit

Wadatacce

• 1. Mutuwar mutuwa ita ce "Sarauniyar Duka".
• 2. Oza shida na iya yin nauyi sosai.
• 3. Motsi na hip ba shine kawai motsi mai mahimmanci ba.
• 4. Babu kunya a rage girmanta.
• 5. Karfin tunani yana da mahimmanci kamar ƙarfin jiki.
• Bita don

Kun ji abin barkwanci: CrossFitter da vegan suna shiga mashaya… To, mai laifi kamar yadda ake tuhuma. Ina son CrossFit kuma duk wanda na sadu da shi nan da nan ya san shi.

Instagram dina yana cike da hotuna masu sassaucin ra'ayi bayan-WOD, rayuwata ta zamantakewa tana tafiya ne a lokacin da nake shirin yin aiki, kuma a matsayina na ɗan jarida mai lafiya da motsa jiki, na yi sa'a na rubuta game da CrossFit don aiki a wasu lokuta. (Duba: Amfanin Lafiya na CrossFit).

Don haka, a zahiri, Ina so in koya sosai game da wasan motsa jiki na aiki-wanda shine dalilin da yasa na yanke shawarar samun takaddar kocin CrossFit (musamman CF-L1).

Samun na CF-L1 ba zato ba tsammani yana nufin cewa ni Rich Froning, Champion Wasannin CrossFit sau hudu kuma wanda ya kafa CrossFit Mayhem a Cookeville, Tennessee. (Karanta: Dalilin da yasa Rich Froning yayi imani da CrossFit) Maimakon haka, takaddar CF-L1 tana nufin cewa na san yadda ake horar da ƙungiyoyi tara na CrossFit, yadda ake gano injiniyoyi marasa lafiya da gyara su, da horar da wani a kowane matakin dacewa ta amfani da CrossFit hanya.

Horar da ajin CrossFit bai taɓa zama burina ba—Ina so kawai in inganta tushen ilimina a matsayin ɗan wasa da marubuci. Anan, abubuwa biyar na koya game da motsa jiki waɗanda ban sani ba a da, duk da dogon tarihina a matsayin junkie na motsa jiki. Mafi kyawun sashi: Ba lallai ne ku yi CrossFit don nemo waɗannan labarai masu amfani ba.

1. Mutuwar mutuwa ita ce "Sarauniyar Duka".

"Mutuwar ba ta misaltuwa cikin sauƙi da tasirin sa yayin da ta keɓe a cikin ƙarfin ta don ƙara ƙarfin kai zuwa yatsa," in ji masu koyar da taron karawa juna sani. Suna sake maimaita wanda ya kafa CrossFit, Greg Glassman's quote, wanda ya taɓa cewa motsi ya kamata ya koma sunan OG - "healthlift" - don ƙarfafa mutane da yawa don aiwatar da ingantaccen motsi.

Duk da yake ban san wani wanda a zahiri ya kira ƙungiyoyin motsa jiki da "healthlift," wasu mutane suna kiran deadlifts Daddy of Functional Fitness. Yanzu, ni (a cikin ƙima ga mata) na kira shi Sarauniyar Duk Lifts.

ICYDK, mutuwar rai a zahiri kawai ya ƙunshi ɗaukar wani abu daga ƙasa lafiya. Duk da yake akwai bambance -bambancen da yawa, dukkansu suna ƙarfafa hamstrings, quads, core, ƙananan baya, da sarkar baya. Bugu da ƙari, yana kwaikwayon motsi da kuke yi koyaushe a cikin rayuwa ta ainihi, kamar ɗora fakitin Amazon Prime daga ƙasa ko ɗora jariri ko ɗalibi. Don haka eh — * muryar Ron Burgundy * — matattu babban abu ne. (Mai alaƙa: Yadda ake yin Deadlift na al'ada tare da Form ɗin da ya dace).

2. Oza shida na iya yin nauyi sosai.

PVC bututu - yep, bututun da aka saba amfani da su a bututun ruwa da magudanan ruwa - babban kayan aiki ne a CrossFit. Waɗannan bututu, waɗanda galibi ana yanke su zuwa tsawon ƙafa uku zuwa biyar, suna auna kusan oganci 6 kuma ana amfani da su don taimaka wa 'yan wasa su yi ɗumi-ɗumi da cikakkiyar tsarin motsi na barbell (duba misalin tsarin dumama na PVC a nan). Ka'idar: Fara da bututu 6-oz, kammala ƙungiyoyi, dasannan ƙara nauyi.

A yayin taron karawa juna sani, mun shafe sa'o'i da yawa muna yin kafada zuwa sama da latsawa, turawa, matattu, tsuguno sama, da squat snatch ta amfani da bututun PVC kawai. Zan iya tabbatar da cewa tsokoki na sun fi gajiya a lokacin motsa jiki (kuma mafi ciwo a rana mai zuwa) tare da bututun PVC ta yin amfani da cikakken motsi fiye da yadda na saba lokacin amfani da ma'auni mai nauyi da ƙananan motsi.

Layin ƙasa: Yayin da ɗaga nauyi mai nauyi yana da fa'idodi masu yawa, kar a rage raunin ƙananan nauyi da maimaita maimaitawa. Yin haske yayin tafiya da wayo yana da fa'idarsa.

3. Motsi na hip ba shine kawai motsi mai mahimmanci ba.

Tun lokacin da na fara CrossFit shekaru biyu da suka wuce, na yi aiki tuƙuru don inganta squat na barbell. Domin na yi tunanin cewa rashin iyawa na squat low sakamakon matsananciyar hamstrings ne da kuma salon rayuwa na yau da kullum, na gwada yoga na wata guda don sauƙaƙe kwatangwalo na. Amma ko da bayan ƙara yoga zuwa aikina (lokacin da hips dina ya kasance mafi wayar hannu,) squat na baya na har yanzu yana da ƙasa.

Ya juya, motsi idon sawu shine mai laifi yana tsaye tsakanina da PR. Ƙwaƙƙwarar maraƙi da madaurin diddige na iya haifar da dugaduganku su fito daga ƙasa yayin tsugunne, wanda zai iya sanya ƙarin damuwa a gwiwoyinku da ƙananan baya, ya watsar da ma'aunin ku, kuma ya sa motsa jiki ya zama mafi ƙarfi fiye da huɗu- da hamstring -mai girma. Don haka da yawa don ribar peach. (Ba komai a nan: Yadda raunin idon sawu da ƙarancin motsin idon sawu zai iya tasiri ga sauran jikin ku)

Don haka, don samun fa'ida daga motsi kuma in yi nauyi, na fara aiki akan sawun ƙafata da maraƙi. Yanzu, Ina ɗaukar ƙwallon lacrosse zuwa ƙafar ƙafafina kafin motsa jiki da kumfa su mirgina maraƙi na. (Shawarata? Gwada wannan motsa jiki na motsa jiki gaba ɗaya don kiyaye ku da raunin rai.)

4. Babu kunya a rage girmanta.

Scaling shine CrossFit-speak don gyaggyara motsa jiki (ta ko dai kaya, gudu, ko ƙara) ta yadda zaku iya kammala shi lafiya.

Tabbas, na ji kocina na CrossFit daban-daban suna magana game da ƙima a baya, amma gaskiya, koyaushe ina tunani, cewa idan naiya kammala motsa jiki a nauyin da aka tsara, ya kamata.

Amma nayi kuskure. Maimakon haka, son kai bai kamata ya zama abin da ke ƙaddara ƙimar ba nauyin da kuke amfani da shi a cikin WOD ko kowane motsa jiki. Makasudin yakamata ya dawo gobe da kuma ranar da zata biyo baya - kada ku kasance masu ciwo (ko mafi muni, sun ji rauni) har sai kun ɗauki ranar hutu. Domin kawai kuna iya gogewa ta hanyar motsi baya nufin zaɓin da ya dace a gare ku; mayar da baya (ko wannan yana rage nauyin ku, sauke gwiwoyinku a cikin turawa, ko hutawa don 'yan reps) zai iya taimaka muku ku zauna lafiya, ƙarfafa da niyya, kuma a zahiri ku sami damar tafiya washegari. (Mai alaƙa: Nauyin Jikin Babu Kayan Aiki WOD Yu Zai Iya Yi Ko'ina)

5. Karfin tunani yana da mahimmanci kamar ƙarfin jiki.

"Abinda kawai ke tsakaninmu da kyakkyawan sakamako shine raunin hankali." Abin da abokin aikina na CrossFit ya saba faɗi kafin mu yi gasar WOD tare. A lokacin, zan cire shi azaman hyperbole, amma a zahiri ba haka bane.

Amincewa da wasan tunani mai ƙarfi ba zai taimaka muku yin wani abu da ba ku da ikon jiki - amma kasancewa cikin yanayin tunani mara kyau lokacin da kuke ɗaga wani abu mai nauyi mai nauyi ko yin saiti mai ƙarfi na iya shakkar tsoma baki tare da ikon ku. cikakken nuna sama a cikin wannan motsa jiki. (Anan ne ainihin yadda Jen Winderstrom ke magana da kanta ta hanyar motsa jiki mai tauri kuma ta ɗaga kanta don ɗaukar nauyi.)

Sai da ma'aikatan taron karawa juna sani suka ba mu dama don gwada tsauraran tsokar zobe kafin na fahimci gaskiyar wannan a zahiri. Wannan motsi ne da ban taɓa iya yi ba. Duk da haka, na haura zuwa zoben, na ce da babbar murya, "Zan iya yin wannan" - sannan na yi!

Glassman ya taɓa cewa: "Mafi girman daidaitawa zuwa CrossFit yana faruwa tsakanin kunnuwa." Sai ya zama shi (da abokin tarayya na CrossFit) duka sun yi daidai.

Bita don