ʻO ka mea a kēia Chiropractor a me CrossFit Coach i ʻōlelo ai e pili ana iā Jillian Michaels' Take On Kipping

Anter

• ʻAʻole hoʻohenehene ʻo Kipping.
• Pono ʻoe e holomua i ka hana ʻana i nā huki kipping.
• ʻAʻole kēia neʻe no nā mea āpau, a aia nā pilikia e pili ana.
• ʻAʻole pono ʻoe e kipping i nā manawa āpau.
• Nānā no

ʻElua mau mahina i hala aku nei, ua wehe ʻo Jillian Michaels iā mākou e pili ana i kāna mau pilikia me CrossFit-kipping, ʻoi aku. No ka poʻe ʻike ʻole, kipping kahi neʻe e hoʻohana i ka bucking a i ʻole jerking e hoʻohana i ka momentum i ka hoʻāʻo ʻana e hoʻopau i kahi haʻuki (ʻimi maʻamau no kahi helu kiʻekiʻe o nā reps i kahi manawa i kaupalena ʻia). I ke kuki ʻana i nā huki huki, kikoʻī, ʻo ia ka mea a Mika i nui ka pipi, hoʻohana ʻia ka neʻe e kōkua iā ʻoe e hāpai i kou auwae ma luna aʻe o ka pā. Ua haʻi ʻo Mika iā mākou ʻaʻole maopopo iā ia ke kumu e koho ai kekahi e hana i kahi kipping ma mua o ka mana koʻikoʻi o ka neʻe. Ua papa inoa ʻo ia i nā kumu i manaʻo ai ʻo ia ʻaʻole ke koho kūpono ʻana: ʻAʻole ia e kōkua iā ʻoe e kūkulu i ka ikaika hana. ʻAʻole pili i ke ʻano holoʻokoʻa. Loaʻa nā ala ʻoi aku ka maikaʻi e hoʻopaʻa i nā pūʻulu muscle lehulehu. Aia kekahi mau ala ʻoi aku ka maikaʻi a me ka palekana no ka hoʻomaʻamaʻa ʻana no ka mana. He kiʻekiʻe ka pilikia o ka ʻeha.

"Hiki i kekahi ke hoʻopaʻapaʻa me kahi kahua maikaʻi o ka haʻuki a me ke ʻano kūpono, hiki ke hōʻalo ʻia kēia mau ʻeha," i ʻōlelo ʻo ia."Akā ke ʻōlelo nei au he kiʻekiʻe loa ka ikaika ma ka poʻohiwi a me ka iwi kuamoʻo haʻahaʻa i ka wā kipping neʻe, no laila aia ka pilikia no ka poʻe haʻuki akamai."

Ma hope koke iho o kona hōʻike ʻana i kona kūlana, ua kū mai ka hoʻopaʻapaʻa ikaika, me nā poʻe CrossFit e kūʻē i kāna mau ʻōlelo. Akā ʻaʻole he mea hou ka hoʻopaʻapaʻa ma ke kipping ʻana. ʻO ka ʻoiaʻiʻo, ke hoʻopaʻapaʻa nei ka poʻe hoʻoikaika kino inā pono maoli ka kipping no nā makahiki. Manaʻo kekahi ʻaʻole kūpono ia no 95 pākēneka o ka heluna kānaka, ʻo ia ke kumu i mālama ʻia ai ka neʻe no nā haʻuki gymnastics a me CrossFit. (E pili pū ana: Aneane make kēia wahine i ka hana ʻana i kahi hoʻomaʻamaʻa CrossFit Pull-Up)

No laila, makemake mākou e ʻike: He aha ka manaʻo o nā mea kino ʻē aʻe e pili ana iā Mika? Ma hope o nā mea āpau, inā ʻo kāna pilikia nui loa me ke kipping ke kumu ia o kahi makaʻu kūpono no ka ʻeha, a laila pono lākou i kekahi mau manaʻo e pili ana i ke kumuhana, ʻeā? E kiʻi i ka scoop i loko o ke aloha o CrossFit o ke kipping a ʻO ka pilikia ʻeha maoli, ua paʻi mākou iā Michael Vanchieri, DC, kahi mea hoʻomaʻamaʻa hoʻomaʻamaʻa ma Physio Logic ma Brooklyn, NY, ka mea ma hope o ke kūleʻa kolepa kolepa kūleʻa i lilo i kumu aʻo CrossFit Level 1, e kākau ana i nā papahana no nā mea hoʻokūkū elite CrossFit e hoʻokūkū ana i ka pae kiʻekiʻe loa. .

ʻO ka mea mua, ua nīnau mākou i ka mea āna i manaʻo ai i kona lohe ʻana i nā ʻōlelo a Mika e pili ana i ke kipping. Ua kapa ʻia ʻo Vanchieri "ʻo ka hua haʻahaʻa e kau ana." "ʻO ia ka mea e kamaʻilio ai nā mea āpau ke makemake lākou e hōʻoia i ka crummy CrossFit a pehea ka maikaʻi ʻole o kou kino," i ʻōlelo ʻo ia. "No laila i koʻu lohe ʻana i kāna lawe ʻana i ke kipping, pono wau e lawe me kahi hua paʻakai a hāʻawi aku i wahi chuckle iki."

Inā ʻo kāu pahuhopu ka hana ʻana i kahi huki huki kipping, ʻaʻole ʻo Vanchieri e hoʻōki iā ʻoe. "ʻOiai ma ke ʻano he chiropractor, ʻike mau wau i nā mea ma o kahi lens o ke kumu aʻo, ma o kahi lens o ka mea haʻuki," wahi āna. "No laila mai kahi kuanaʻike holomua hoʻoikaika kino, malimali paha wau i ka wā e pili ana i nā ʻōlelo i ka haʻi ʻana aku i kekahi i ka mea hiki a hiki ʻole iā lākou ke hana."

ʻAʻole hoʻohenehene ʻo Kipping.

Akā ʻaʻole ia manaʻo e manaʻo ʻo Vanchieri i kekahi a me nā mea a pau i loko o kahi pahu CrossFit e kipping. I ka ʻoiaʻiʻo, ua hoʻokūpaʻa ʻo ia i kēia neʻe i ke ʻano ʻoihana koʻikoʻi. "ʻO kahi huki kipping kēia neʻe seksi nui e nānā maikaʻi, akā ʻO ka lula o ke koʻokoʻo, inā ʻaʻole hiki i kou kāʻei poʻohiwi ke hoʻopaʻa i ʻelima huki huki ikaika, ʻaʻohe āu ʻoihana e hana i kahi huki huki kipping., "i ʻōlelo ʻo ia." ʻO ia ke ʻano o kaʻu kulekele alakaʻi ke hiki iā ʻoe ke hoʻomaka i ke kipping a i ʻole e hoʻomaka e noʻonoʻo e pili ana. "

ʻOiai he ikaika kāu pāʻani huki, ʻo ka hoʻomaka wale nō ia. Wahi a Vanchieri aia kekahi mau lula holoʻokoʻa āu e pono ai e hāhai ma mua o kou mākaukau e hoʻomaka i ke kipping. "ʻO ka kipping kahi mea āu e loaʻa ai," wahi ana. "ʻAʻole wau i manaʻo e hele kekahi i loko o kahi hale haʻuki, me ka ʻike ʻole pehea e hana ai i kahi huki huki ikaika a hele i kahi huki kipping." (E pili ana: 6 kumu ʻaʻole i hana ʻia kāu huki mua ʻana)

Pono ʻoe e holomua i ka hana ʻana i nā huki kipping.

"ʻO ka mea mua loa, pono ʻoe iā ʻoe ke ʻano hoʻomaka a me ke ʻano hope o ka neʻe holoʻokoʻa," wahi a Vanchieri "No laila, no ka huki ʻana, pono ʻoe e kau mai kahi pā i kahi kūlana hana maikaʻi no ka ma kahi o 30 a 45 paha kekona. E hiki nō iā ʻoe ke kau a paʻa iā ʻoe iho i ke kūlana hoʻopau o kahi huki (kahi kūlou i luna) no kahi o 30 kekona hoʻi. " (E pili ana: Pehea e wāwahi ai i ka CrossFit Murph Workout)

Mai laila mai, pono ʻoe e hoʻomohala i ka ikaika e huki ai, i ʻōlelo ʻo ia. "ʻO kekahi mau ala e hana ai i ka mākaukau i nā lālani kūlou, nā lālani Australia (huli ʻole), a i ʻole nā ​​lālani kū aʻe."

A ʻo ka mea hope loa akā ʻaʻole ka mea liʻiliʻi loa, hiki iā ʻoe ke hana i nā huki maikaʻi ʻole pū kekahi. "Hiki iā ʻoe ke lele iā ʻoe iho i luna o ka ʻauamo a hana mālie i kahi contraction eccentric ma ke ala i lalo," i ʻōlelo ʻo ia. ʻO kekahi pilikia nui i loaʻa iā Michaels me ka kipping ʻana, ʻaʻole ia e hoʻohana i nā mokulele o ka neʻe ʻana, me ka eccentric a me ka concentric, no laila he ala maikaʻi kēia e hoʻohana ai i kēlā ʻāpana o ka neʻe.

Paʻa paʻakikī kēia mau neʻe mua i kā lākou iho, akā kī ke hiki mai i ke kūkulu ʻana i ka ikaika inā ʻo ka kipping kāu pahuhopu.

ʻAʻole kēia neʻe no nā mea āpau, a aia nā pilikia e pili ana.

No laila ua kūkulu ʻoe i ka ikaika e hana i kahi haʻuki kipping, akā pehea e pili ana i kahi hana kūpono? He moʻolelo ʻokoʻa ʻokoʻa kēlā, akā like like me ka mea nui i ka pale ʻana i ka ʻeha-ʻo kahi mea a Mika a me Vanchieri i ʻae ai. "ʻO ka hoʻomohala ʻana i kēlā kip a me ke kowali hohonu ma luna o ia mea ʻoi aku ka maʻalahi ma mua o ka hana ʻana," wahi a Vanchieri. "Pono ʻoe e kiʻi iā ʻoe iho i kahi e hiki ai iā ʻoe ke kip a huki hou i luna. ʻO nā neʻe ʻana e like me nā paʻa kino a me nā paʻa pio e hāʻawi iā ʻoe i ka ikaika kumu a me ke akamai e kūkulu i ke ʻano hana e hana ai i kahi huki kipping kūpono. -pau e hōʻeha ai i ka ʻeha. "

ʻO kahi mea pono e hoʻomaopopo ʻia ʻo kahi kipping e hele i luna a ʻoi aku o ka ikaika o ka hoʻomaʻamaʻa CrossFit, a he manawa a me ka ikaika e kūkulu ai i kēia pae. "ʻO kēlā me kēia mea i hoʻonui ʻia i ka wikiwiki, ma ka wehewehe ʻana, e hoʻonui mau i ka pōʻino," wahi a Vanchieri. "I kēia hihia, ʻo ka hana kūpono ʻole i hui ʻia me kēlā wikiwiki ʻo ia hoʻi ka nui o kou kaomi ma kou poʻohiwi a me ke kua i lalo."

ʻAʻole pono ʻoe e kipping i nā manawa āpau.

Inā he mea hou ʻoe i CrossFit a i ʻole he kanaka haʻuki hoʻomaʻamaʻa, i ka wā e pili ana i ka kipping, hoʻokahi mea paʻa no kēlā me kēia kanaka: "ʻO kēlā me kēia mea pāʻani CrossFit, me ka manaʻo he maʻemaʻe ko lākou olakino poʻohiwi, pono paha e hana i kahi kaulike maikaʻi o ka kipping ka hana a me ka hana koʻikoʻi, "wahi a Vanchieri. "ʻO ke ʻano o kaʻu makemake e nānā ai, ʻo ia ka hana ʻana i ke kip i ka wā e hoʻokūkū ai ʻoe, akā ʻo kāu hana koʻikoʻi he ʻano hoʻomaʻamaʻa. e hana ʻoiai ʻoe e hoʻokūkū ana, akā ʻaʻole pono ʻoe e kipping pono i kēlā me kēia lā. Inā ʻoe e hele mai ana i kāu kau, e hoʻonui i kāu hana kipping. Inā ʻoe i kou wā kau, e nānā i kēlā hana koʻikoʻi. "

I ka hopena o ka lā, ʻoiai, aia iā ʻoe ke hoʻoholo i ke ʻano o ka pilikia āu e makemake ai e lawe. "Aia mau kahi ala palekana e hana ai i nā mea," wahi a Vanchieri. "Akā inā pili kēlā me kēia hoʻoholo inā ʻoe e palekana a palekana ʻole paha, e ola ana ʻoe i kahi ola luʻuluʻu. Manaʻo wau ʻaʻohe ala ʻoi aku ka maikaʻi o ka hana ʻana e like me ka nui o nā huki huki ʻana ma mua o ke kīkī ʻana. No laila inā kou pahuhopu e hana i nā huki i hiki i ka minuke hoʻokahi, a laila pono ʻoe e kip. ʻAʻohe ala maʻalahi, ʻoi aku ka maikaʻi, a ʻoi aku ka palekana a me ka maikaʻi e hana ai. "

Akā e like me kā Mika i kuhikuhi ai, ʻo ia anei ke kiko o ka hoʻoikaika kino? E hana hou reps? "A i ʻole ke kiko e kūkulu ai i ka ikaika hana?" Ua ʻōlelo ʻo ia. "ʻOiaʻiʻo, ke ʻōlelo nei au he ʻoi aku ka nui o ka mea hope no kāu hoʻoikaika kino.

Makemake kēlā Vanchieri e kuhikuhi i nā pāʻani CrossFit, ʻaʻole ia he ola maoli no ka hapa nui o ka poʻe, akā he wahi kahi a ka AMRAP e noho aliʻi ai.

ʻO ka laina lalo: Inā he kipping kahi mea āu e makemake ai e hoʻāʻo a hōʻalo loa i kahi hoʻoholo pilikino pilikino. Akā inā he mea nui loa ia e ʻike he pololei ʻo Michaels i ka loaʻa o nā pilikia kūlohelohe a-ʻoi aku ka nui-aia ka nui o ka hana e pono ai ʻoe e hoʻokomo i mua o kou hāʻawi ʻana i kēia neʻe mua i kahi kī. Manaʻo nā maikaʻi e like me Michaels ʻaʻole pono ia ke nui nā ʻoniʻoni palekana ʻē aʻe i hiki iā ʻoe ke mākaukau me ka ʻole o ka hōʻeha ʻana i nā hōʻeha wā lōʻihi i hiki ke lilo i kumu kūʻai a hoʻolei iā ʻoe i waho o ka hale hoʻoikaika kino no nā pule, mahina, a i kekahi mau makahiki. Hiki paha i nā Chiropractors like Vanchieri ke ʻae, akā ʻo nā kumu aʻo CrossFit a me nā mea pāʻani, e like me Vanchieri, e ʻōlelo paha, ʻaʻole ia ka manaʻo. No kēlā me kēia i kā lākou huakaʻi hoʻoikaika kino, ʻoiai, inā makemake ʻoe e hāʻawi i ka kipping i kahi pana, a noho palekana, eia pehea e pale aku ai i nā ʻeha CrossFit a noho i kāu pāʻani hoʻomaʻamaʻa.

Nānā no