Abin da za ku yi tsammani a Farko na CrossFit Workout

Wadatacce

• Ba Zai Yi Mummuna Dama Daga Jemage ba
• Amma Zakuyi Aiki
• Akwai Motsa Muhimman abubuwa guda 9
• Kuna Son Koci Nagari
• Ana kiran Gym Akwati
• Akwai Wannan Abun da ake kira WOD
• A Shirye Domin Samun Gasa Kadan
• Saka Tufafi Masu Kyau
• Yana da Ƙaramin Ƙima
• Kowa Zai Iya Yi
• Bita don

Shin mu kawai ko ba kowa ba ne m cikin CrossFit? Mutanen da ke son CrossFit gaske son CrossFit... da sauran duniya da alama suna tunanin "wasannin motsa jiki" shine ainihin kashe su. Duk da cewa tabbas yana da haɗari, yana iya kasancewa ingantacce kuma mai ƙarfi ƙari ga tsarin motsa jiki daban -daban, gwargwadon burin ku na motsa jiki. Amma yanayin tsoratarwa na mafi yawan magoya bayan taurari na iya hana ku sanin haka.

Don taimakawa wajen ɗaukar matakan tsoratarwa, mun yi magana da Hollis Molloy, koci kuma mai shi a CrossFit Santa Cruz, da Austin Malleolo, babban kocin a Reebok CrossFit One a Boston, don samun cikakkun bayanai game da abin da za ku yi tsammani a farkon aikin ku. (Idan kuna so, zaku iya gwada wannan wasan motsa jiki na Crossfit a gida tare da kettlebell kawai.)

Ba Zai Yi Mummuna Dama Daga Jemage ba

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Lokacin da kuka ji labarin raunin da ya faru saboda CrossFit, aƙalla wasu haɗarin na faruwa ne sakamakon sabbin masu yin abubuwa da yawa, ba da daɗewa ba, in ji Molloy. Ya ce tsanani ya kamata ya zama abu na ƙarshe a zuciyarka a farkon motsa jiki. "Yawancin wuraren motsa jiki suna mai da hankali kan muhimman abubuwa da injiniyoyin motsi kafin mu gabatar da kowane ƙarfi," in ji shi.

Kowane dakin motsa jiki ya ɗan bambanta idan aka zo ga takamaiman tsari na waɗancan azuzuwan gabatarwa na farko, amma babu kocin da ke jiran mai farawa don nunawa don haka "zai iya gurgunta ku," in ji shi. Idan kun kasance mai jin kunya game da farawa, ba laifi a ɗauka a hankali. "Yi kusan kashi 50 na abin da muke gaya wa sauran ajin su yi," in ji shi. "Ina so ka dawo gobe."

Amma Zakuyi Aiki

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Ba za ku yi motsi mafi ci gaba a cikin azuzuwanku na farko ba, amma aiki tuƙuru shine abin da ke samun sakamako, don haka kada ku yi tsammanin zai kasance kuma mai sauki, in ji Molloy.

Yana daidaita aikinku na CrossFit na farko zuwa makonku na farko a sabon aiki. A wancan zamanin, duk abin da kuke yi yana gajiyar da ku saboda komai sabo-baku san inda bandaki yake a farko ba. "Amma bayan watanni biyu wadancan abubuwan dabi'a ce ta biyu," in ji shi.Za ku gaji da ciwo, amma waɗannan mahimman tunatarwa ne cewa kun sanya jikin ku ta sabon matsayi kuma kuna buƙatar murmurewa.

Akwai Motsa Muhimman abubuwa guda 9

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Magana na asali! Akwai ƙungiyoyi tara na asali don ƙwarewa da farko. Molloy ya ce "Muna amfani da waɗancan ƙungiyoyi na asali azaman yanki na gabatarwa." "Zan iya ƙara ƙarin ƙwararrun motsi zuwa wannan, amma ba na so in fara da ƙungiyoyi masu rikitarwa sannan in gwada ja da baya." Waɗannan motsawa sune: tsugunnawar iska (ba tare da mashaya ba), tsugunnawar gaba, ƙwanƙwasa ta sama, danna kafada, turawa, turawa, jujjuyawa, sumo deadlift high pull, da ball ball clean.

Dukansu kociyan sun yi daidai da ra'ayin cewa ƙungiyoyin sun samo asali ne a rayuwar yau da kullun. "Ina da yaro ɗan shekara biyu, kuma dole ne in ɗauke shi daga ƙasa sau da yawa. Wannan mutuwa ce!" in ji Molloy. Ko kuma, kuyi tunanin yadda kuke tafiya daga zama zuwa tsaye, in ji Malleolo. "Wataƙila ba ku yi tunanin hakan ba, amma a zahiri tsagwaron tsiya ce," in ji Malleolo.

Kuna Son Koci Nagari

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Ko motsa jiki mai kyau. A nan ne masu horarwar za su kasance, in ji Molloy. Don haka menene ke sa koci nagari? Nemo gidan motsa jiki wanda ke da ma'aikatan koyawa da al'umma waɗanda aka saka jari a cikin ku a matsayin mutum.

Ana kiran Gym Akwati

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Wuraren horo ba gyms ɗin da aka cika da ku ba ne-babu ɗakunan wanka masu kyau ko shawa, allon talabijin, ko matattakala. Malleolo ya ce "Akwatin akwatin kawai muke zaune."

Akwai Wannan Abun da ake kira WOD

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Ayyukan CrossFit sun bambanta da rana, kuma don haka ana kiran su WOD, ko motsa jiki na rana. Wasu gyms suna ƙirƙirar nasu. Wasu suna amfani da tsarin yau da kullun da aka buga akan CrossFit.com.

An tsara azuzuwan a kewayen WOD, in ji Molloy. Yawancin sun haɗa da dumi na minti 10 zuwa 15 da kuma minti 10 zuwa 15 don haɓaka wasu ƙwarewa don motsa jiki da ke zuwa. Bayan WOD, galibi ana samun sauƙin sanyi, in ji shi.

A Shirye Domin Samun Gasa Kadan

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Yawancin akwatunan suna ci gaba da ci gaba da maimaitawa ko ɗaukar nauyi yayin aji. Akwai fa'idodi biyu ga wannan gasa ta sada zumunci, kamar yadda Molloy ke gani. Na farko, yana ba ku damar waƙa da ci gaban ku na sirri tare da ma'auni mai mahimmanci fiye da kawai "Na kasa gajiya fiye da lokacin ƙarshe na gwada hakan… Ina tsammanin!" Kuna iya waiwaya baya akan yawan nauyin da kuka ɗaga ko maimaitawa nawa za ku iya kammala watanni uku da suka gabata kuma ku ga kuna samun lafiya, in ji shi.

Tsayawa maki shima yana taimaka maka ka matsawa kanka kadan, musamman idan kana da abokiyar motsa jiki. Molloy ya ce "Idan abokina yana can, kuma muna daidai da matakin motsa jiki iri ɗaya, kuma ya yi reps 25, zan iya ƙoƙarin yin hakan da wahala don yin hakan," in ji Molloy. Wannan ba shine burin ba, amma ƙaramin gasa yana ba ku gefen da ba za ku samu yin irin wannan motsi kai kaɗai a gida ba.

Saka Tufafi Masu Kyau

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Duk abin da za ku iya shiga ciki zai yi aiki, in ji Molloy. Kuma sneaker mai laushi mai yiwuwa shine mafi kyau, tun da babban diddigen matashi zai iya zubar da ma'aunin ku don wasu motsi, in ji shi.

Yana da Ƙaramin Ƙima

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Ofaya daga cikin manyan korafin da ake yiwa CrossFit shine babban farashi, amma kuna samun abin da kuka biya, in ji Molloy. Bugu da kari, adadin koyawa da al'amuran al'umma ya bambanta da abin da za ku samu tare da zama memba zuwa dakin motsa jiki na yau da kullun ko ma tare da wasu 'yan zaman horo na sirri kowane wata, in ji shi.

Hakanan, tuna cewa manyan magoya baya ciyar da lokaci mai kyau a wuraren motsa jiki. Yin tafiya sau uku a mako tabbas zai ba ku sakamako, in ji Molloy, amma mutanen da ke horar da sau biyar ko shida a mako ne ke samun sakamako na "tsattsauran ra'ayi, mai canza rayuwa", in ji shi.

Wataƙila wannan yana cikin dalilin da yasa akwai irin wannan ƙarfi na al'umma tsakanin masu bautar CrossFit. Akwai sirrin da yawa a kusa da wannan tsarin haɗin gwiwa, in ji Molloy, amma yana tsammanin yana da alaƙa da yin gwajin gwaji tare. "Maɗaukaki masu girma da ƙasƙanci - abubuwan takaici da manyan nasarori - waɗanda ke haɗa mutane da gaske," in ji shi.

Malleolo ya yarda. "[Muna] mutane masu tunani iri ɗaya ne don cimma manufa ɗaya."

Kowa Zai Iya Yi

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Molloy ya ce "Abu daya da mutane ba su fahimta da gaske shine CrossFit shiri ne na gaske na duniya." "Mahaifiyata tana yin haka, kuma ta fara cirewa tun tana shekara 60. Idan wani a wannan shekarun zai iya girbi amfanin, ina shakkar akwai wanda ba zai iya ba."

Ƙarfin yana cikin tsarin tallace -tallace, in ji Molloy. "Idan ina da shirin da aka ƙera don ƙwararrun 'yan wasa, tabbas zan iya shawo kan mahaifiyata ta gwada shi idan na ce 'Na san yana da ban tsoro amma zan iya sa shi ya yiwu,'," in ji shi. "Amma idan na je wurin babban ɗan wasa kuma na ce 'Ina da wannan shirin mai girma, mahaifiyata tana yi!', Damar su na son shiga ya ragu sosai."

"Kowa na iya yin CrossFit," in ji Malleolo. "Amma ba na kowa ba."

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