Chidule cha CrossFit

CrossFitters. Mwinamwake mungatenge anthu odzipereka ku chizoloŵezi chogonjera kuchokera mzerewu. Iwo ali ndi mawonekedwe enaake pa iwo, ndi chiyani ndi ntchafu zawo zamphamvu, mawotchi opangira, ndi minofu ya minofu. Amaponyera pozungulira mawu amodzimodzi monga "WOD" ndi "metcon," ndipo amakonda kukamba za anthu otchedwa "Murph" ndi "Fran." Kuchokera kwa maganizo a mnzanu, zonsezi zimawoneka zosamvetsetseka komanso zowonongeka-monga kuyang'ana kuyanjana kwa "ana ozizira" panthawi ya masana masana.

Uthenga wabwino ndi wakuti, ngati mukufuna kutenga nawo gawo mu CrossFit, palibe chifukwa choti musayende (ngakhale simukudziwa zomwe zatchulidwa pamwambapa). CrossFit, ponseponse, ikuphatikizana kwambiri, ndipo okonda nthawi zambiri amakhala okonzeka komanso okonzeka kulandira mamembala atsopano m'khola.

Ndikofunika, komabe, kuti mudziwe zambiri za izo ndi kusunga mfundo zingapo mmalingaliro musanayambe kulemba.

Kodi Chilichonse N'chiyani?

CrossFit ndiyomwe imati "masewera olimbitsa thupi," ndipo ngati muwerenga webusaiti ya CrossFit, iwo akakukhulupirirani Greg Glassman, yemwe anayambitsa bungwe ndi CEO, "anali munthu woyamba m'mbiri kuti afotokoze thanzi labwino, loyenerera njira. "

Ngakhale ziri zoona kuti Glassman akhoza kukhala ndi tanthawuzo lolondola kwambiri la "zoyenera," mwachindunji, "kuchulukitsidwa kwa ntchito pa nthawi yonse ndi madera apamwamba," iye sanatero, kutanthauzira, kuti ali ndi thupi labwino. Akatswiri a sayansi akhala akudziŵa kuti kukhala wathanzi ndi moyo wathanzi komanso woyerekeza womwe umaphatikizapo zisanu zokhudzana ndi thanzi labwino (mphamvu ya minofu, kupirira kwa mtima, kupirira mtima, kusinthasintha, ndi kusintha kwa thupi) (ubweya, liwiro, kulingalira, kugwirizana, nthawi yogwira ntchito, ndi mphamvu.)

CrossFit, monga masewera olimbitsa thupi ndi masewera, amalinganiza kupititsa patsogolo malo onse olimbitsa thupi mwa kuyang'ana pa kayendetsedwe ka ntchito, kuphatikizapo masewera olimbitsa thupi, kulemetsa, kuthamanga, kuthamanga, ndi plyometrics . CrossFit workouts nthawi zonse zimakhala zosiyana, ndipo kuchita masewera olimbitsa thupi kumachitidwa mwamphamvu kwambiri. Kuphatikiza kwa izi nthawizonse kumasiyana, ntchito zochitidwa zomwe zimagwira pa intensities zapamwamba ndi zomwe zimathandizira kutsogolera kwakukulu mu thupi logwirizana ndi CrossFit.

Komabe, pali mau awiri ofunikira omwe simukuyenera kuiwala: Mwapamwamba kwambiri.

CrossFit imapanga nkhani yaikulu yokhudza momwe ntchito zake zonse zimakhalira komanso zoyenera kwa munthu aliyense payekha. Ngakhale izi zikhoza kukhala zenizeni, sizingaganizire kuti maphunziro apamwamba sikuti aliyense ali ndi chikho cha tiyi ndipo akhozadi kuvulaza anthu omwe akuvulala kapena matenda aakulu.

Zinthu 10 Zodziwa Zokhudza CrossFit

Pali zinthu zambiri zabwino zomwe munganene pa CrossFit. Kunena zoona, sizingakhale bwino ngati zilipo, ndi malo opitilira 13,000 padziko lonse lapansi, ngati sanagwirizanenso bwino ndi anthu ambiri. Koma monga ndi chirichonse, mbali zina za izo zingakhale zoyenera kwa inu, pamene ena sangakhale.

1. CrossFit Imaposa Kugwira Ntchito, Ndi Chikhalidwe

Pali chifukwa chomwe CrossFit imatchulidwira kuti "chipembedzo." Utsogoleri wa CrossFit wapanga ntchito yabwino kwambiri yopanga chikhalidwe ndi dera m'kati mwa masewera olimbitsa thupi ndi gulu lonse, potsiriza kupanga gulu la ophunzira odzipatulira, onse ogwira ntchito pamodzi kuteteza ntchito yopangira chakudya ndi kubweretsa anthu ambiri m'khola.

Ngakhale malo aliwonse ali ndiokha, odzazidwa ndi makosi, mamembala, ndipo, nthawi zina, zida, pali zigawo zonse za CrossFit zomwe zingaganizidwe kuti zikutanthauza chikhalidwe cha gulu.

Mwachitsanzo:

• Pali kudzikuza kwina kuzungulira mawonekedwe a galasi, zovuta kugwira ntchito, ndi "kutulutsa" zoyesayesa zofunikira kuti mutsirizitse gawo lililonse.
• Pali mawu omwe anthu omwe amadziwa, "amvetse (onani m'munsimu).
• Pali chikhulupiliro chokhazikitsidwa kuti anthu a luso lonse akhoza kupindula ndi CrossFit, kupitsidwanso patsogolo ndi chiyanjano chofala pakati pa mamembala mkati ndi kunja kwa masewera olimbitsa thupi.
• Pali chikhulupiliro chokwanira kuti mamembala onse alipo kuti apange thanzi lawo.

Mukamaonjezera zonsezi kumvetsetsa kuti anthu ammudzi akufika mozama kuposa momwe amachitira masewera olimbitsa thupi - omwe mamembala amatha kulumikizana pa intaneti komanso kupikisana kumadera, m'dera, ndi pamtundu, zonse kudzera mu gawo la CrossFit-muli ndi chikhalidwe kulimbitsa kuti muwerengedwe nawo.

Simukungoyanjana nawo masewera olimbitsa thupi a CrossFit, koma mumalowa nawo m'dera la CrossFit

2. CrossFit Ali ndi Lingo Yake

Ma gym sali otchedwa gyms, amadziwika kuti "mabokosi." Kugwira ntchito sikuli ntchito, ndi "WODs." Ngati simukufuna kukhumudwa musanayambe kuchita masewera olimbitsa thupi, mungafunike kuswa mawu ena omwe mumapezeka nawo:

• Bokosi: Kuchita masewera olimbitsa thupi
• WOD: "Kugwira ntchito tsiku"
• AMRAP: "Ambiri omwe angatheke"
• ATG: "Sungani udzu," kapena squat yeniyeni yonse
• Kwa nthawi: Kuwona momwe mungathere kukwaniritsa WOD
• Mitsinje: Chikhalidwe cha mavitamini ; kawirikawiri kukhala ndi mapulogalamu apamwamba kwambiri omwe amapangidwa kuti apangitse kupirira

Koma icho ndi chiyambi chabe cha icho. Zochita zokha zimakhala ndi maina oseketsa, omwe amakhala ndi mayina a atsikana, monga "Fran," "Grace," "Angie," "Barbara," ndi "Diane." Zolemba zina zimatchedwa "WODs" ndipo zimatchulidwa kuti servicemen olimba mtima amene anataya miyoyo yawo mu mzere wa ntchito.

Mungathe kusinthana ndi mawu anu musanayambe kugula bokosi mwa kufufuza tsamba la FAQ la CrossFit, kapena mungathe kugunda pansi, kumvetsetsa kungatenge nthawi kuti mudziwe ndi kumvetsetsa.

3. Mukulipira Gulu, Ntchito Yophunzitsira, Osati Gym Access

Mabokosi enieni amapereka maphunziro a CrossFit ophunzitsidwa ophunzitsidwa ndi aphunzitsi a CrossFit. Ngakhale mabokosi ena atapereka mwayi wochita masewera olimbitsa thupi, omwe amatha kupeza malowa ndi zipangizo zawo okha, chikhalidwe cha guluchi chimachokera ku magulu a gulu komwe ophunzira amaliza ntchito pamodzi ndi maphunziro ndi othandizidwa ndi mphunzitsi. Izi zimayambitsa kugwirizana pakati pa mamembala pakati pa mamembala, komanso kukhulupilira kwakukulu kwa ophunzira omwe ali ndi mphunzitsi kumeneko kukonza mawonekedwe ndikulimbikitsa.

Chifukwa chakuti mukulipira maphunziro otsogolera ophunzitsidwa, mukhoza kuyembekezera kulipira zambiri pamwezi kuposa momwe mungapangire masewera olimbitsa thupi. Kuwonjezera apo, mtengo umenewo sungaphatikizepo zothandiza za masewera olimbitsa thupi. Mitengo ya umembala imasiyanasiyana malingana ndi malo, koma nthawi zambiri imayambira pa $ 150 mpaka $ 200 pa mwezi. Izi zimaphatikizapo kupeza mwayi wopanga masewero olimbitsa magalasi ndi magulu anu.

4. Mudzasowa kuti muzitha kuphunzitsa miyambo yamtundu

Kugwiritsa ntchito CrossFit kumamangidwa kuzungulira kayendetsedwe ka ntchito komwe kumadalira zipangizo zambiri zamaphunziro. Simungapeze zipangizo zolemetsa zosankhidwa pa CrossFit box. Chimene mungapeze ndi chophwanyika cha mipiringidzo, mipiringidzo yamagetsi, mabanki osindikizira, zolemera zaulere, mabokosi a plyometric, zingwe zomangirira, ndi makina oyendetsa. Pokhapokha ngati ndinu wotchuka wolemera wolemera omwe simudziwa ku Olympic weightlifting kapena powerlifting, mwinamwake mungaphunzire zochitika zochepa zatsopano, monga zoyera ndi kuzigwira. Zina mwa zochitika zofala kwambiri za CrossFit ndi izi:

• Squat
• Kuwonongeka
• Bench press
• Oyera
• Dumphirani bokosi
• Burpe
• Kokani
• Sakanizani
• Kettlebell kuthamanga

5. CrossFit Workouts Ali Pafupipafupi

Momwe mungaphonye mfundoyi poyamba, CrossFit ntchitoyi yapangidwa mwamphamvu kwambiri. Nthawi zambiri amayitanitsa khama lonse pogwiritsa ntchito nthawi kapena kubwereza.

Ngakhale kugwira ntchito mwamphamvu kungapangitse kuti thupi likhale lolimba , kuphatikizapo kulimbitsa thupi ndi thupi , pamene nthawi zambiri sichikuyang'ana pa mawonekedwe, ali ndi mphamvu zowonetsera zotsatira za thanzi labwino kuphatikizapo kupititsa patsogolo komanso kuvulala.

Zomwe mungathe kuyembekezera kuchokera kumayesetsero olimbitsa thupi ndizovuta kwambiri pakapita ntchito kumapeto kuchepetsa kupweteka kwa minofu , kapena ma DOM. Mtundu woterewu umakhala tsiku limodzi kapena awiri mutatha kugwira ntchito mwamphamvu ndipo ukhoza kukhala masiku angapo. Ngakhale kuti simungakhale womvetsa chisoni, ululuwo udzadutsa popanda zotsatira zake zowononga.

Ndikofunika kuzindikira kuti, ntchito zovuta kwambiri, nthawi zambiri, zimayambitsa matenda aakulu omwe amatchedwa rhabdomyolysis, kapena "rhabdo." Ichi ndi chikhalidwe chomwe minofu ya minofu ikutha, kumasula zomwe ziri mkati mwa magazi. Kutsekeka kosasunthika, rhabdo ikhoza kuwonetsa impso kulephera, matenda a compartment, kapena kuwonongeka kwa mitsempha yamuyaya.

Mwamwayi, rhabdo ndi matenda ochepa, ndipo kulimbitsa thupi kulikonse komwe kungayambitse, kotero CrossFit si yokhayo yomwe ingathe kuchitika chodabwitsa kwambiri. Chotsatira ndi chakuti muyenera kuyandikira kwambiri ntchito ndi kudzidziwitsa nokha ndikumvetsera thupi lanu.

6. Mungathe Kuyembekezera Zotsatira

Chinthu chimodzi chiri chotsimikizika: Anthu omwe nthawi zonse amamatira ndi CrossFit ntchito, ndikuwona kusintha kwakukulu muyeso.

Mwachitsanzo, taganizirani phunziro la 2013 lofalitsidwa mu Journal of Strength and Conditioning Research . Apeza kuti amuna ndi akazi amatha kukhala ndi thupi labwino kwambiri poona kusintha kwa VO2 max (mliri wa mtima wopirira) ndi maonekedwe a thupi pambuyo pa sabata khumi ndi iwiri, yopambana mphamvu yophunzitsira mphamvu yomwe imawonekera pambuyo pa CrossFit.

Palinso maphunziro a 2016 ochokera ku International Journal of Exercise Science omwe amasonyeza njira imodzi yokha, yopangira machitidwe a CrossFit angayambitse kugwiritsa ntchito mphamvu zamagetsi (calorie burn) kuposa imodzi, mwambo wamakhalidwe. Kuphunzira kwa 2014 kuchokera m'magazini yomweyi kumalongosola mphamvu ya CrossFit kukweza mphamvu zochulukirapo kuposa pulogalamu yowonjezera yachizolowezi (ngakhale kuti akatswiri apeza kuti mapulogalamu onsewa amapanga zochitika zofanana ndi zina zonse zolimbitsa thupi).

Izi ndi zochepa chabe mwa maphunziro omwe akuwonetsa mphamvu ya measuring yo CrossFit kukonza thupi lonse.

Kodi izi zikutanthauza kuti CrossFit ndizochita bwino kwambiri pachithunzichi? Ayi, ndithudi ayi. Ntchito yabwino kwambiri imene mumakhala nayo nthawi zonse popanda kuvulazidwa. Kwa anthu ena, izi zikhoza kukhala CrossFit, kwa ena mwina kukhala njinga , kalasi , kuthamanga , kapena chinthu china Cholinga chimenecho ndikumapeto kwa inu.

7. Simungathe Kutaya Kunenepa

Ngati mukukonzekera kuti mutumikire CrossFit kuti mukhale wolemera, nkofunika kumvetsa momwe CrossFit imakhudzira kusintha kwa thupi.

Ngakhale CrossFit ikhoza kuwonetsa kulemera kwa thupi (makamaka pamene mukuyendetsa zakudya zabwino), chifukwa cha mapangidwe olimbitsa thupi ndi kuika maganizo ake pa mphamvu ya mphamvu, mukhoza kusintha kusintha kwa thupi kusiyana ndi kusintha kwa msinkhu . Izi ndi zoona makamaka pa miyezi ingapo yoyambirira ya pulogalamu yanu.

Kuti mukhale omveka, ichi si chinthu choipa.

M'malo mochepera mapaundi pa scale, CrossFit ingakuthandizeni kudalira pamene mukupeza minofu ndi kutaya mafuta. Ngati izi zikuchitika, ngakhale kuti kulemera kwako sikusintha (kapena ngakhale kumawonjezeka), mawonekedwe anu ndi kukula kwake kudzasintha. Minofu ndi yochuluka kuposa mafuta. Izi zikutanthauza kuti mapaundi a minofu adalandira adzalandira malo osachepera kusiyana ndi mapaundi a mafuta atayika. Popanda kupanga imodzi ya kusiyana kwa kulemera kwanu, thupi lanu tsopano likuphatikizana.

Pankhani ya thanzi, ndikofunika kwambiri kuti mukwaniritse thupi lanu loposa thanzi labwino. Ngati chimodzi mwa zolinga zanu zapadera zolowera CrossFit ndi kulemera kwake, mungakhale bwino kutsegula kusintha kwa thupi pogwiritsira ntchito tepi, osati kudalira pa msinkhu.

8. Zovulala Zitha Kuchitika

Kufuula za CrossFit ndi zochitika za CrossFit zowonongeka zimayenda mozungulira-komanso chifukwa chabwino. Malingana ndi kafukufuku wa 2014 wofalitsidwa mu Orthopedic Journal of Sports Medicine , chiŵerengero chonse cha kuvulala kwa odwala CrossFit ndi pafupifupi 20 peresenti. Kafukufukuyu adawonanso kuti amuna amatha kuvulazidwa kuposa amayi, komanso kuti pamene makosi adalimbikitsa kwambiri machitidwe osauka, zovulala sizikanatha kuchitika. Chofunika kwambiri, kuvulala kwakukulu kunali kanthawi kochepa komanso kochepa; Kuvulala kwa kumbuyo, kumapiri, ndi mawondo kunali kofala kwambiri.

Chowonadi ndi chakuti, ntchito zonse zakuthupi zimayambitsa ngozi, ndipo ntchito iliyonse yapamwamba kapena yogwira ntchito yaikulu imapangitsa ngozi. Ndiwe wotheka kwambiri kuti muzisunga masewera a basketball kusiyana ndi kusambira. Izi zinati, n'zotheka kutenga nawo mbali CrossFit popanda kuvulazidwa. Ngati mumagwiritsa ntchito mawonekedwe anu, samverani makosi anu, ndipo mvetserani machitidwe anu omwe simukumva bwino, kapena kupumula mukakhala atatopa kwambiri-simungapezeke kuti muli nawo bondo lamphongo kapena mapewa.

9. Mungayesere Kugwira Ntchito Pakhomo

Webusaiti ya CrossFit imakhala ndi WODs tsiku ndi tsiku yomwe mungayesere kunyumba kapena ku masewera anu, osati mtanda wa CrossFit. Mukhoza kulembetsa zotsatira zanu pa intaneti ndikuziyerekeza ndi gulu lonse la CrossFit.

Izi ndizomwe mungachite ngati mulibe CrossFit box pafupi ndi inu, kapena ngati mukukanganitsa mamembala omwe akupita ku bokosi lanu ndi kunja kwa bajeti yanu. Ingokumbukirani-kuyendetsa bwino kusuntha kulikonse ndikofunika kuti mukhalebe wovulala kwaulere. Onetsetsani kuti mukudziwa momwe mungasunthire bwino bwino musanayese kuyesa ndi kulemera kwina kapena kuwonjezera. Webusaiti ya CrossFit imaperekanso masewero a kanema pa zochitika zambiri.

10. Mungathe Kukhala Wopikisana ndi CrossFit

Inde, monga momwe pali masewera a Olimpiki ndi X Games, palinso CrossFit Games. Mpikisano waukuluwu umayamba ndi CrossFit Open yowonongeka m'mabokosi ogwirizana padziko lonse lapansi. Anthu omwe amalemba bwino nthawi yotsegulira ovomerezeka kuderali. Pamapeto pake, ochita masewera apamwamba ochokera m'madera ozungulira akuitanidwa kuti apite nawo ku Reebok CrossFit Games, mpikisano wa televiziyo wokhala ndi amuna, akazi, achinyamata, magulu akuluakulu, masewera, ndi ambuye ambiri padziko lonse lapansi, omwe akulimbana ndi mutu wakuti "Fittest Earth . "

Ngakhale simukuganiza kuti mukhoza kuwonetseratu, aliyense amene ali ndi mpikisano angalowe muchitapo kanthu pochita nawo zochitika zowonekera.

Mafunso Ofunsani Bokosi Lanu Labwino Musanayambe Kulemba

Ngati mwakonzeka kupereka CrossFit, yesani kufunsa mafunso awa poyamba:

• Kodi Ndingayang'ane Kapena Ndikuyesa Kalasi Yoyamba?
  Nthawi zonse ndibwino kuyang'ana kalasi musanayambe kudzipereka kwa nthawi yaitali. Kapena bwino, funsani ngati bokosi ili ndi "njira yoyamba yaulere" kuti muthe kuyesa-kuyendetsa masewera nokha. Mukamawona kapena kutenga nawo mbali, samalirani kwambiri momwe mphunzitsi akukonzekera mawonekedwe ndikupereka ndemanga kwa mamembala. Chifukwa mawonekedwe abwino ndi ofunika kwambiri pa zochitika zopanda kuvulaza, mukufuna kulemba mubokosi ndi ophunzitsa omwe ali odzipereka kwambiri kuphunzitsa mawonekedwe abwino.
  
• Kodi Pali Maphunzilo Othandiza Atsopano?
  Popeza kuti mawonekedwewa ndi ofunikira kwambiri pa zochitika zomwe zimachitika mu CrossFit, ndipo mawonekedwe abwino ndi oyenerera pokhapokha pochita, ndizofunika kutenga nawo mbali m'kalasi loyamba ngati palipo imodzi. Mabokosi ambiri a CrossFit amapereka makalasi oyambirira kwa mamembala atsopano, ndipo mabokosi ena amafuna anthu atsopano kuti alowe nawo masewera angapo asanalowe nawo kuntchito.
  
• Kodi Kuphunzitsidwa Kumbuyo ndi Kuchita Zotani Amaphunzitsi Ali Nawo?
  Pamene kuli kotheka, yang'anani mabokosi a CrossFit omwe ali ndi makosi omwe ali ndi maziko olimba pophunzitsa ndi kuchita masayansi. Chiphunzitso cha CrossFit Level 1 coaching chofunikanso sichifuna zambiri kuposa kalasi yamapeto a sabata asanaphunzitse ophunzirawo kuti athe kuphunzitsa makalasi awo. Izi siziri chinthu choipa, koma ndibwino kuti mphunzitsi wanu ali ndi chizindikiritso cha CrossFit chapamwamba, zovomerezeka zina, zopanda ku CrossFit, kapena maphunziro ochita masewera olimbitsa thupi kapena gawo lofanana.
  
• Kodi Ndondomeko Ziti Zomwe Zilipo Powonjezera Ntchito Zowonjezera?
  CrossFit, monga lonse, ili ndi zifukwa zowonjezera ntchito zolimbitsa thupi kuti zikhale zofikira ku magulu onse olimbitsa thupi, koma sizikutanthauza kuti ophunzitsa onse akufunitsitsa kuthandizira mamembala kukonza zochitika. Funsani momwe ophunzitsira amaphunzitsira kuthandizira mamembala kusankha zosinthika, zolemera, ndi zochita zoyenera kuti azikhala ndi thanzi lawo.
  
• Kodi Social Atmosphere kunja kwa Bokosi ndi chiyani?
  Ngati chikhalidwe cha anthu ndi chifukwa chachikulu chomwe mukuyang'ana kuti mulowe nawo CrossFit, ndikofunika kufunsa za anthu ofuna chithandizo pa bokosilo komanso ngati pali chikhalidwe chokhazikika. Mwachitsanzo, mabokosi ena angapereke zambiri kwa anyamata, pamene ena angapereke makolo ogwira ntchito. Chifukwa chakuti si mabokosi onse omwe ali ofanana, mudzafuna kupeza wina amene ali ndi chiwalo chokhala ndi chikhalidwe chomwe chikugwirizana ndi zosowa zanu.

Mawu Ochokera

CrossFit ndi pulojekiti yokhazikika yopanga masewera omwe ingathe kusintha kwambiri thanzi lanu ndi thanzi lanu, koma khalani osamala kuti mudziwe nokha ku chikhalidwe mwamsanga. Ngati mukufuna kuyesa pulogalamuyi, yambani pang'onopang'ono ndikuyamba kuyang'ana pa mawonekedwe abwino, m'malo momangirira. Mphamvu ya ntchito yanu ikhoza kuwonjezeka pa nthawi, koma ngati mutachita zofunikira kuti mukhalebe opanda vuto.

> Zotsatira:

> Bailey B, Bruner M. "Kufufuza za Makhalidwe a Makhalidwe a Mgwirizano." Journal of Exercise, Movement, ndi Sport. http://www.scapps.org/jems/index.php/1/article/view/1157. Vol 47 Palibe 1. 2015.

> Brisebois M, Biggerstaff K, Nichols D. "Kugwiritsa Ntchito Mphamvu za Mphamvu za Aerobic Kusiyanitsa Pakati pa Gawo Loyamba Ndi Lomwe Kulimbitsa Thupi." International Journal of Zozizwitsa Sayansi: Msonkhano wa Msonkhano. . http://digitalcommons.wku.edu/ijesab/vol2/iss8/37/. Vol 2 Ndizo 8 Nkhani 37. 2016.

> Gerhart DH, Pasternostro Bayles M. "Kufanizitsa Kuphunzira Kuphunzira Kulimbana Kwachikhalidwe cha Anaerobic Kutsutsana pa Zigawo Zosankha Zachikhalidwe Zowonetsera Wowonongeka Kwambiri." International Journal of Zozizwitsa Sayansi: Msonkhano wa Msonkhano . http://digitalcommons.wku.edu/ijesab/vol9/iss2/26/. Vol 9 Ndi 2 Chigawo 26. 2014.

> Smith M, Sommer A, Starkoff B, Devor S. "Maphunziro Othandizira Amtundu Wathu Opambana Amapanga Mphamvu Yambiri Yopangidwira ndi Kupanga Thupi." Journal of Strength & Conditioning Research . http://journals.lww.com/nsca-jscr/Abstract/2013/11000/Crossfit_Based_High_Intensity_Power_Training.30.aspx. Vol 27 Ndi 11 p 3159-3172. November 2013.

> Weisenthall > B, Beck C, Maloney M, DeHaven K, Giordano B. "Mavuto Oipa ndi Zitsanzo Zomwe Achinyamata Ochita Masewera Othamanga Adachita Masewera Olimbitsa Thupi." Http://ojs.sagepub.com/content/2/4/2325967114531177. Mphindi 2 No 4. April 2014.