Xav txog cov cuab yeej ntaus kis las uas tuaj yeem txhim kho koj cov kev ua tau zoo hauv CrossFit lossis lwm yam kis las muaj zog los ntawm kev hnav nws ib leeg, peb yuav tsum hais txog qhov hnyav taw. Tom qab tag nrho, lawv tuaj yeem hnav sab nraud qhov chaw dhia ua si, dhau ntawm qhov ua kom lub zog ntawm koj cov leeg mob. Lwm qhov kev siv ntau dua yog ntxiv qhov hnyav thaum qhia hauv tsev.
Cov ntaub ntawv dav dav
Thaum pib, txhais tes taw hnyav tau siv tshwj tsis yog rau kev ua haujlwm kev qhuab qhia. Nws yog txhua yam hais txog yuav ua li cas lawv koom cov ceg leeg. Tom qab tag nrho, yog hais tias zaum nyhav hnyav nrog lub barbell tuaj yeem txhim kho qhov ntau ntawm cov leeg nqaij dawb, ua rau myofibrillar hypertrophy, tom qab ntawd nws tsis tuaj yeem nce qhov loj ntawm sarcoplasm thiab, raws li, qhov kawg ntawm cov neeg ncaws pob.
Yav dhau los, kev cob qhia hauv daim qauv ntawm kev khiav ntawm cov chaw tshwj xeeb tau siv rau qhov no, txawm hais tias nws yog lo nplaum hauv av los sis lub khau liab av khiav tsis muaj khau ntaub. Hauv kev qhia tshwj xeeb, qhov kev cob qhia tau nrov nrog cov neeg ncaws pob, uas yuav tsum tsis tsuas yog muaj qhov ua siab ntev, tab sis kuj tseem muaj lub zog tawg tshwj xeeb rau lub siab.
Dab tsi yog txhais ceg nyhav? Nov yog kev tsim kho uas suav nrog:
- Ntshaw. Qhov hnyav ntawm tus neeg sawv cev hnyav thiab nws nruj rau txhais ko taw nyob ntawm nws.
- Cuffs. Lub zuaj txuas nrog koj tso cai rau nws kom txuas rau ntau qhov chaw ntawm ceg.
- Txuas kis. Ua raws li hom hnyav ntawm tus neeg sawv cev nws tus kheej. Muaj ntau qhov hnyav uas txuas nrog tshwj rau hauv qab plab plab hlaub. Thiab muaj ib hom uas cuam tshuam nrog nqa tag nrho cov qauv ntawm cov quadriceps.
Kev lom zem qhov tseeb: Qhov tseeb, qhov sib txawv ntawm txhais ceg thiab caj npab tes taw hnyav tsis yog qhov loj. Ntau tus neeg ncaws pob CrossFit siv ntau yam qauv tsim nrog lub ntsej muag haum thiab kho qhov taub. Qhov no tso cai rau koj muab cov nyhav sib npaug rau ob txhais caj npab thiab sab ceg. Tab sis qhov tseem ceeb tshaj plaws, nws tso cai rau koj los txuas rau lawv ntawm lub dab teg, plaub ceg, tes plab los sis lub xub pwg sib koom tes txhawm rau txhawm rau txhawm rau txhawm rau ua kom lub zog qoj ib ce.
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Cov ntsiab lus ntawm kev xaiv
Ua ntej tshaj plaws, ua ntej xaiv cov khoom siv kis las, koj yuav tsum txiav txim siab yog vim li cas koj xav tau tes taw hnyav li taw tes hauv koj kis tshwj xeeb. Yog tias koj siv lawv tsuas yog siv rau HIIT, tom qab ntawd koj xav tau qhov hnyav tshaj plaws thiab hnyav hnyav. Yog tias qhov no yog qhov cardio load, tom qab ntawd koj yuav tsum xaiv tes taw hnyav raws li cov khoom siv thiab cov kab ntawv sib txuas kom tsis txhob cuam tshuam kev ua haujlwm. Thiab yog tias koj txiav txim siab xaiv cov tes taw hnyav rau cov hnav ris tsho niaj hnub, tom qab no koj yuav tsum xav txog lawv qhov loj me thiab ntau qhov pom kev pom thiab xis nyob hauv kev hnav.
Xaiv xaiv qauv | Npaum li cas? | Cov tshuaj zoo tshaj |
| Tus neeg sawv cev qhov hnyav | Kev hnyav hnyav tau tsim rau kev qoj ib ce lossis taug kev. Qhov hnyav nruab nrab hnyav haum rau lub cev ntev. Qhov hnyav me me yog qhov tsim nyog rau kev xyaum ua kom sib haum ntawm kev txav (piv txwv, hauv kev qoj ib ce). | Nyob ntawm koj lub hom phiaj. |
| Ntaub cuff thiab fastening | Ob qhov tseem ceeb nyob ntawm daim ntaub. Thawj yog hnav kom xis nyob. Cov ntaub npuag hnav ntau zog, qhov ntau yog nws yuav ua rau lub cev hnyav. Hauv qhov xwm txheej no, ua kom ntev ntawm tus neeg sawv cev hnyav nws nyob ntawm qhov nruj ntawm cov ntaub. | Koj yuav tsum xaiv raws li qhov kev xav ntawm kev xav. Cov kua muag los nco ntsoov muab xaws tau. |
| Txooj thiab txuas kis | Tes taw hnyav li taw los hauv oblong thiab cuff puab hom. Tes taw hnyav ntev tso cai rau koj kom tusyees faib qhov hnyav, tab sis lawv feem ntau ntxig plab hlaub, uas tsim qee yam tsis yooj yim thaum hnav. Lub nrig luv yog txwv rau qhov hnyav me me. Nyob rau tib lub sijhawm, lawv muaj lub zog sib npaug ntawm sab caj npab. | Nyob ntawm seb mob ntawm cov leeg thiab cov hlab ntsha. |
| Tus neeg saib xyuas khoom hnyav ua ntej | Nws nyob ntawm seb koj tuaj yeem hnav tes taw hnyav li cas hauv lub neej txhua hnub hauv qab khaub ncaws. | Nyob ntawm koj lub hom phiaj. |
| Ntsuas siv | Muaj peb lub ntsiab ntawm cov khoom siv hnyav no:
| Nyob ntawm koj lub hom phiaj. |
Dab tsi siv rau?
Vim li cas kev ua si nyhav tes taw hnyav li cas thiab ua li cas cov iav no thiaj li tuaj rau CrossFit? Thaum pib, cov neeg ncaws pob pib siv nws los npaj rau kev tawm dag zog hauv hom. Rau qhov no, kev tsim kho nrog qhov hnyav hloov pauv tau siv. Vim li cas nws thiaj li tsim nyog? Txhua yam yog yooj yim heev - thaum qee qib ntawm kev tawm dag zog tau mus txog, cov neeg ncaws pob muaj teeb meem cuam tshuam nrog kev tsis txaus ntawm qhov feem ntau lossis kev nyab xeeb ntawm qee cov pawg leeg. Tes taw hnyav li tuaj yeem pab daws cov teeb meem no. Qhov no yog qhov tshwj xeeb tshaj yog rau cov menyuam ntxhais uas, txawm hais tias lawv tau koom nrog kev sib tw crossfit, tseem yuav siv zog kom nyob twj ywm raws li poj niam thiab sib npaug li sai tau.
Qhov tseem ceeb thib ob yog qhov muaj peev xwm nce qhov kev sib zog ntawm lub siab mob plab. Raws li koj paub, kev sib tw crossfit yog qhov kev sim siab loj rau peb cov leeg mob plawv, thiab feem ntau yog cov neeg ncaws pob, sim ua kom ncav cuag lub hom phiaj siab, tau txais kev kis las mob plawv. Kev hnyav rau cov ceg pub rau koj kom ntau dua qhov kev ua haujlwm nce lub nra rau lub plawv mob, txawm tias nyob hauv qhov WOD ua tau yooj yim tshaj plaws. Raws li qhov tshwm sim, thaum ib tus neeg ncaws pob tau ntsib nrog qhov kev tawm dag zog tiag tiag, nws lub siab nqaij yog npaj rau cov kev thauj khoom zoo li no thiab, yog li ntawd, nws muaj pa oxygen zoo dua.
Tsis tas li ntawd, cov neeg sawv cev hnyav hnyav tsis ncaj rau tus neeg ncaws pob tsis kam rau ntau qhov chaw ib puag ncig, uas tuaj yeem muaj txiaj ntsig ntawm kev cob qhia cov neeg ua luam dej uas xav tau kev sib npaug ntawm txhua pawg leeg. Yog li, Rich Fronings tsis yig siv tes taw hnyav ua ntej npaj rau Crossfit kev ua si 2014.
Feem ntau cov khoom siv no tseem siv rau kev cob qhia lub zog hauv chaw ua si lossis hauv tsev. Hauv qhov no, lawv pab nce lub nra rau ntawm ob txhais ceg cov leeg hauv kev tawm dag lub cev lossis qee yam khoom siv, piv txwv li, thaum viav vias ob txhais ceg hauv ceg hla. Yog lawm, siv tes taw hnyav li thaum kev cob qhia tom tsev yuav tsis hloov barbell squats lossis dumbbells, tab sis nws zoo dua tsis muaj dab tsi.
Ua mob thiab contraindications
Hmoov tsis zoo, tsis zoo li caj npab tes taw hnyav li, txhais tes taw hnyav muaj qee yam tsis zoo thiab contraindications:
- Nws tsis raug nquahu kom hnav tes taw hnyav li ntau dua 6 teev. Lawv de cov hlab ntsha tseem ceeb thiab cov leeg ntshav, uas ua rau nce ntxiv thiab tuaj yeem txwv qhov txav ceg thaum nruab hnub.
- Tsis pom zoo cov hmoov txhuas txhuas rau kev sib tw. Txawm hais tias lawv qhov tsis pom zoo nyob rau hauv daim ntawv ntawm kev ua tiav kev sib txuas, ntaub thiab qhov tsis tuaj yeem, lawv ua rau muaj taug txhuas.
- Nws tsis raug nquahu kom coj los tawm tsam nrog hnyav. Vim tias qhov hloov ntawm qhov taw tes ntawm qhov sib chwv, thiab qhov tseem ceeb tshaj plaws, vim yog qhov tsis muaj zog ntawm kev txav hauv qhov hnyav, lub zog impulse yuav yooj yim ntswj koj lub hauv caug sib koom tes.
- Nws tsis raug pom zoo los hnav tes taw hnyav rau cov neeg txom nyem los ntawm cov leeg ntshav. Qhov laj thawj yog tib yam li thawj rooj plaub - pinching ntawm cov hlab ntsha thiab leeg.
Yuav kom lub ntsiab
Hauv cov ntsiab lus crossfit, tes taw hnyav li no tsuas yog ib feem ntawm kev ua tiav daim cardio. Ntau tus neeg ncaws pob, yog lawv Matt Fraser lossis Sarah Sigmundsdottir, siv rau hauv lawv cov kev tawm dag zog uas cuam tshuam nrog kev siv zog ua si. Lawv ua yuav luag txhua WOD hnyav. Qhov no tso cai rau koj los txo txoj kev nruj ntawm koj ob txhais ceg thaum sib tw ua yeeb yam thiab txav mus ncig ntawm theem ntawm qhov kev nrawm dua, txuag txhua ob. Tsis muaj qhov xav tau hauv kev ua si dhau los Fraser tau ua tiav txhua qhov nyuaj los ntawm kev dav thiab tau ua thawj qhov chaw. Txawm tias Larisa Zaitsevskaya tau hais tias kev hnyav yog qhov tsim nyog rau kev tawm dag zog, txawm hais tias nws tus kheej feem ntau khuv xim tias nws tsis tas li siv cov cuab yeej no hauv nws cov chaw.
Hauv kev siv dag zog, tes taw hnyav li tau ua tiav hauv kev pab txhawm rau txhawm rau txhawm rau txhav ntau ntau hauv kev hnyav lub cev.
