CrossFit Training Maphunziro Amene Muyenera Kudziwa Musanapite

Chodabwitsa Chachikulu Chakumtunda

Ngati munamvapo gulu la CrossFitters, mwinamwake mukuganiza kuti mumamvetsera chinenero chachilendo chatsopano. Ayi, "pood" sichikutanthauza zomwe zimachitika mu bafa, ndipo "AMRAP" sizinthu zatsopano zam'ndandanda mumsitolo wanu wamasewera. CrossFit ali ndi chikhalidwe chake, ndipo icho chimaphatikizapo chinenero chake chapadera.

Uthenga wabwino ndi wakuti, mtanda wonse wa CrossFit ndi wosavuta kumvetsetsa mutadziwa kuti ndizodzaza ndi zilembo ndi zilembo, kuphatikizapo maina osamveketsa. Koma ngati mukufuna kudziwa chilichonse chimene anthu akukamba choyamba mukakwera bokosi (ndizo masewera olimbitsa thupi), muyenera kuphunziranso pazithunzithunzi za CrossFit.

Common CrossFit Malemba ndi Masalimo

Kuwonjezera pa zochitika zolimbitsa thupi komanso zolemba za ntchito zina (zomwe zili zosiyana siyana), mawu ndi mawu omwe mumamva mumatulutsidwa m'mabuku ambiri a CrossFit kufotokozera ntchito, mapulogalamu, ndi chikhalidwe chonse ndi awa: mu chilembo.

1. AMRAP (Monga Ambiri Amagwedeza Ngati N'zotheka): Mtundu wa masewera olimbitsa thupi pamene mumayesa kukwaniritsa zochitika zambiri zomwe mwasankha ndi kubwereza momwe mungathere nthawi isanakwane.
2. ATG kapena A2G (Ass to Grass): Zochita masewera olimbitsa thupi pamene mumachepetsa m'maso anu momwe mungathere poyesa kuyendayenda.

1. Athlete: Wophunzira aliyense wa CrossFit, mosasamala kanthu momwe angathere kapena osadziwa zambiri.
2. Bacon Sizzle: Thupi lokhala ndi thupi lopweteketsa limachita bwino kuti mukhale osangalala m'masiku omwe mukutsata zovuta. Kutsekemera kwa msampha wotsewukira womwe umayamba kuchepa (onani DOMS).
3. Chirombo: Crossfitter yomwe ili ndi mphamvu yogwira ntchito.

1. Mtundu Wachirombo: Mtheradi wamaganizo ndi thupi womwe umachitika pamene CrossFitter (wothamanga) akumba mozama ndikuponyera mwamphamvu kupyolera mu zovuta .
2. Bokosi: Kuchita masewera olimbitsa thupi. Zithunzi zimenezi zimakhala zolimba komanso "galasi yochitira masewera olimbitsa thupi."
3. BTWD (Pambuyo pa White Board): Webusaiti ndi pulogalamu yomwe mungathe kulemba ntchito yanu ya CrossFit ndi zotsatira. Akusewera kuti mabokosi amagwiritsa ntchito mabotolo oyera kuti alembe zotsatira panthawi yogwirira ntchito.
4. BW kapena BWT (Thupi la Thupi): Kuchita masewera olimbitsa thupi kumene kumagwiritsa ntchito thupiweight kuti muteteze.
5. C2: Akuyang'ana makina ojambulira C2 omwe amapezeka m'mabuku ambiri a CrossFit.
6. Chipper: Chizoloŵezi chokhala ndi machitidwe ambiri ndi kubwereza. Mawuwa adapezeka chifukwa inu muyenera "chip kutali" pa ntchito.
7. Mphunzitsi: Liwu limene limagwiritsidwa ntchito kutanthauzira wophunzitsi wotchedwa CrossFit kapena wophunzitsa.
8. Masewera a CrossFit kapena Masewera a CF: Mpikisano wa CrossFit womwe umatha chaka ndi chaka omwe anthu amachita nawo ntchito zochokera ku CrossFit pofuna kuyitcha kuti mwamuna kapena mkazi wapamwamba kwambiri padziko lapansi. Wothamanga aliyense wa CrossFit akhoza kutenga nawo mbali pamayambiriro a mpikisano. Kupita patsogolo kopambana pa Masewera.
9. CrossFit HQ kapena CFHQ: Bokosi lapachiyambi la CrossFit lomwe lili ku Santa Cruz, CA, ndipo likugwiritsidwabe ntchito ndi CrossFit woyambitsa, Greg Glassman. Zolemba zolembedwa tsiku ndi tsiku pa CrossFit.com zimachokera ku CrossFit headquarter.

1. CrossFit Journal: Mndandanda wa pulogalamuyi, yofalitsa pa Intaneti.
2. Mphuno ya CrossFit: Kusakanizika kosalekeza ndi kuwotcha moto ngati chifuwa chomwe chimachitika pambuyo pa ntchito yovuta kwambiri. Izi zimakhala zoipa kwambiri nthawi yozizira, nyengo youma.
3. CrossFit Open: Gawo loyamba la CrossFit Games kumene aliyense wothamanga CrossFit angapikisane pa intaneti kapena kudzera m'bokosi lawo kuti awombere kupita ku CrossFit Regionals.
4. CrossFit Regionals: Msewu woyenerera wa CrossFit Games.
5. CTB kapena C2B (Chifuwa kwa Bar): Kumalo komwe othamanga amakwera chifuwa chawo mpaka ku bar.

1. DFL (Dead F'ing Last): Mawu omasulira ndi omasulira amagwiritsidwa ntchito pamene mpikisano wothamanga wa masewera amawapangitsa kukhala otsiriza.
2. DNF (Sanamalize): Mapiritsi atapatsidwa pamene wothamanga sakwanitsa kukwaniritsa ntchito yomwe wapatsidwa panthawi yopuma ndi nthawi.
3. DNS (Simunayambe): Mapiritsi atapatsidwa ngati wothamanga sangathe kuyamba ntchito chifukwa cha chifukwa chilichonse.
4. DOMS (Zochepa Zomwe Zidapweteka Minofu): Ngakhale kuti sizingagwirizane ndi CrossFit, DOMS imatanthawuza kukhumudwa komwe kamakhala kamodzi katsiku kamodzi katsiku kovuta.
5. EMOM (Ndemanga Yonse Pamphindi): Kuchita masewera olimbitsa thupi komwe ntchitoyi imayenera kuchitidwa kumayambiriro kwa mphindi iliyonse kwa nambala yeniyeni. Mwachitsanzo, kugwira ntchito kumatanthawuza EMOM 10 mapping pullups kwa mphindi zisanu. Kumayambiriro kwa mphindi iliyonse, othamanga ayenera kupanga 10 kipping pullups. Pamapeto pa mphindi zisanu, cholinga chake ndi kukwaniritsa 50 kipping pullups.
6. Firebreather: Ochita masewera othamanga a CrossFit omwe nthawi zonse amawoneka kuti amaliza ntchito zawo ndikukhalabe ndi mphamvu zokondwera nawo CrossFitters anzawo.
7. Kwa Nthawi: Ndondomeko yochita masewera olimbitsa thupi yomwe imatsindika mwamsanga. Chofunika kwambiri chimapikisana ndi othamanga a CrossFit kuti achite masewera olimbitsa thupi mwamsanga. Zambiri zimachokera nthawi yokwanira.
8. GHD (Glute Hamstring Developer): Chidutswa chapadera cha zipangizo zomwe zimagwiritsidwa ntchito makamaka kuti zigwirizane ndi zam'maso ndi zinyundo.
9. Mbuzi: Zochita zolimbitsa thupi simuli bwino kwambiri ... komabe.
10. Gorilla: Monga "zinyama" ndi "zofukiza zamoto," munthuyu alibe vuto polikakamiza kupyolera mu ntchito yovuta kwambiri.
11. GPP (General Physical Preparedness): Mawu omwe amagwiritsidwa ntchito mu CrossFit ponena za thupi labwino.
12. Greg Glassman: Woyambitsa CrossFit.
13. GTG (Fuzani Groove): Mtundu wa mawu omveka bwino omwe amasonyeza ntchito ya masewera olimbitsa thupi omwe amachitika tsiku lonse. Mwachitsanzo, mungathe kupanga magulu asanu ndi awiri a magulu a ndege, okwana 150 okwera ndege omwe amatha kumapeto kwa tsiku.
14. H2H kapena HTH (Hand to Hand): Njira yogonjera (monga momwe, kumenyana nkhondo) yomwe ingathenso kutchula njira yowonjezera kettlebell yopititsa kettlebell kuchokera dzanja kupita dzanja.
15. KB (Kettlebell): Chingwe chopangidwa ndi belu cholimba chomwe chimagwiritsidwa ntchito mu CrossFit ntchito.
16. KTE (Akuwombera Kulimbana): Amapachika pochita masewera omwe othamanga amachokera ku bar (ngati kuti akufuna kupanga pullup), kenaka gwiritsani mawondo awo mokweza, pofuna kuti agwiritse maondo awo pamakona awo.
17. Met-con: Chidule cha "chikhalidwe chosokoneza bongo," kalembedwe kake kamene kakonzedwa kuti kowonjezera mtima wopirira, nthawi zambiri pogwiritsa ntchito maphunziro apamwamba kwambiri .
18. Zosowa (Pd): Mlingo wa kulemera kwa kettlebells. Nkhumba imodzi ndi pafupifupi mapaundi 36.
19. PR (Personal Record): Wochita masewera olimbitsa thupi atapatsidwa ntchito kapena zolimbitsa thupi.
20. Pukie the Clown: CrossFit "mascot" yowopsa kwambiri yomwe imasonyeza zotsatira zoipa zomwe zingatheke pamene othamanga akuyang'anitsitsa pa ntchito yawo. Mwa kulankhula kwina, mukhoza kusanza.
21. Kuthamanga Malo: Kuyika kwa bokosi lolemera pamene ilo likuthandizidwa ndi manja patsogolo pa chifuwa, kupumula kudutsa pa khola la collar ndi anterior deltoids.
22. Rep: Chidule cha "kubwereza," mawu omwe amatanthauza kukwanira kwathunthu kwa masewera olimbitsa thupi.
23. ROM (Range of Motion): Mawu omwe amamasulira kuchuluka kwa kusinthasintha komwe wothamanga ali nawo pamodzi woperekedwa. Njira yosiyanasiyana imatha kusiyana ndi munthu aliyense payekha ndikugwirizana. Cholinga chimodzi cha CrossFit ndi kusunga ndi kuonjezera ROM kuti chikhale chokwanira.
24. Rx'd monga Rx'd: Rx ndi chidule cha "kulamulidwa," kotero pamene ntchito yopanga masewera imagwiritsa ntchito mawu akuti "Rx'd monga Rx'd," amayenera kupangidwa bwino monga momwe analembera, popanda kusintha kapena kusintha.
25. RM (Kubwereza Maximum): Kuchuluka kwa kuchuluka kwa kulemera kumene mungakwezeko kwa nambala yopatsidwa. Mwachitsanzo, RM yanu ya kubwereza kamodzi idzakhala yaikulu kuposa RM yanu 10 yobwereza.
26. Mapeto : Pulogalamu iliyonse ya CrossFit ndi mpikisano, ndipo ochita masewera amapezekanso malinga ndi chiwerengero chawo chokhazikika pa nthawi yopuma. Ahtletes amatha kufufuza zowerengera zawo ndikuyerekeza zotsatira zawo kwa anthu ambiri a CrossFit pa CrossFit.com.
27. Ikani: Mndandanda wambiri wa kubwereza. Mwachitsanzo, ngati ntchito ikupempha kuti magulu 10 apakati azichita mzere, zonsezi zatha pamene magulu 10 apakati akutha. Zambiri zogwirira ntchito zikuphwanyidwa ngati, "Pangani magulu atatu a magulu okwana 15."
28. SPP (Kukonzekera Kwambiri kwa Thupi): Momwe CrossFit imatanthawuzira kuphunzitsa, kapena momwe wothamanga wabwino ali ndi gawo lina la umoyo wathanzi. Mwachitsanzo, SPP ikhoze kufufuza momwe wothamanga angathe kumaliza masewera olimbitsa thupi poyerekeza ndi othamanga ena.
29. Kulimbitsa Pakatikati: Njira ina yonena kuti, "imitsani maziko anu." Ndi njira yokumbutsa othamanga kuti azisamalira minofu yomwe imathandiza ndi kukhazikitsa msana kuti ikulimbikitseni mawonekedwe abwino pamayendedwe ovuta.
30. Bungwe: Bokosi lakuda kapena bolodi komwe mawerengedwe a tsiku ndi tsiku amaphatikizapo pa mtanda uliwonse.
31. Gwirani ndi kupita (TnG): Ndondomeko yophunzitsira yomwe imalepheretsa kupuma kapena kupuma pakati pa kubwereza nthawiyi.
32. TTB kapena T2B (Zozizira kwa Bar): Zochita zovuta kwambiri zomwe ochita masewera amayamba kupachikidwa pa pullup bar, ndiye amagwiritsa ntchito chida chake ndi mchiuno kuti ayende pamtunda.
33. Tabata: Kuphunzitsa kwa Tabata ndi mtundu wapadera wa maphunziro apamwamba kwambiri omwe othamanga amachita masewera asanu ndi atatu a masekondi makumi asanu ntchito ndikutsatira masekondi khumi kupuma. Tabata yodzala imatenga mphindi zinayi zokwanira. Nthawi za ntchito zimagwira ntchito mwamphamvu kwambiri.
34. Tabata Izi: Pulogalamu yodziwika bwino ya Tabata pomwe Tabatas asanu amagwiritsidwa ntchito - imodzi mwa masewera, kukoka, pullups, situps, ndi pushups. Nthawi yopuma yokhala ndi mphindi imodzi imaloledwa pakati pa Tabata iliyonse. Chiwonetsero chonse chimatenga mphindi 24 zokha.
35. The WODs Hero: Ntchito zovutazi zimatchulidwa ndi antchito omwe agwa ndi akazi ngati pangano lachangu ndi mphamvu zawo. Hero WODs imamasulidwa nthawi ndi nthawi ndi CrossFit Headquarters, ndipo pofika mu October 2016, panali magulu oposa 160 a WODs. Mukhoza kuphunzira za atumiki ndi akazi omwe amatchulidwa nawo pa tsamba la CrossFit FAQ.
36. "Atsikana": Ntchito izi zimadziwika bwino, ntchito zovomerezeka zopangidwa ndi Crossfit Headquarters monga njira ya othamanga kuti ayang'anire kupita patsogolo kwawo. "Atsikana" asanu ndi limodzi oyambirira omwe anatulutsidwa m'chaka cha 2003 anali Angie, Barbara, Chelsea, Diane, Elizabeth, ndi Fran. Ena asanu ndi anayi - Cindy, Grace, Karen, Jackie, Nancy, Isabel, Mary, Helen, ndi Linda - anatulutsidwa m'kupita kwanthawi. Zolembazi zofananazi sizinkachitidwa nthawi zambiri.
37. "Atsikana Aakulu": Zoonjezerapo zolemba zozizwitsa zomwe zinatulutsidwa ndi Crossfit Headquarters, zimasiyanitsa zokhazokha ndi zolemba zoyambirira 15. Mayina ochita masewera olimbitsa thupi akuphatikizapo: Annie Eva, Kelly, Lynne, Nicole, Amanda, Gwen, Marguerita, Candy, ndi Maggie.
38. Kusagwedezeka (UB): Mtundu wa masewera olimbitsa thupi umene umayika, kubwezeretsa, kapena kuchita zozizwitsa umakonzedwa kuti uchitidwe zonse motsatira popanda kupumula. Ngati mukulephera kupitiriza "osasweka," muyenera kuyambira pachiyambi.
39. Amalume Rhabdo: Winawake, wosavomerezeka "mascot," umene umasonyeza zotsatira zoopsa zomwe zimachitika pamene kupweteka kovuta kwambiri kumapita molakwika kwambiri, kumayambitsa vuto lalikulu, rhabdomyolysis .
40. WO kapena W / O (kuwonetsetsa): Chidule chokha cha ntchito ya tsiku lonse.
41. WOD (Kuchita masewera a tsikulo): Ntchito yopangira masewera olimbitsa thupi yochitidwa pamtanda wa CrossFit pa tsiku lapadera.
42. YBF (Iwe Udzakhala Wabwino): Kutembenuza kwa mawu otilimbikitsa kulimbikitsa ochita masewera. Kodi inu mudzakhala bwino, kwenikweni? Yankho ndilo, inde, koma osati popanda ntchito zambiri komanso khama.