Ukuqeqeshwa Kwesekethe Ukuqedela Njengoba Kuningi Ukunciphisa Noma Ukubuya Njengoba Kunokwenzeka
I-AMRAP isichazamazwi esithandwa yi-CrossFit esho ukuthi "Njengoba Kuningi Ukunciphisa Njengoba Kunokwenzeka" noma "Njengoba Kuningi Ukubuyela Kukhona Njengoba Kunokwenzeka," kuye ngokuthi isakhiwo sisebenza kanjani. Ama-protocol ama-AMRAP aphila futhi afa ngesisekelo sesikhathi -ngabe wena ulwa newashi, usebenza ukuphelelisa ukuphindaphinda okuphindaphindiwe noma umzimba wokuzivocavoca ngangokunokwenzeka ngaphakathi kwesikhathi esibekiwe. Ngakho-ke, amathuba okufundisa apheli, ngenxa yokuthi ukuvivinya umzimba kanye nesikhathi esinikezwe kungasetshenziswa futhi kushintshwe ngokuya ngezinjongo zakho zokuzivocavoca.
Kodwa ngenxa yokuthi ukuqeqeshwa kwe-AMRAP cishe kuhlale kusekelwe ekutheni uqeqesho oluphakeme kakhulu lokuqeqeshwa kwesikhathi (HIIT) noma ukuqeqeshwa okuphakeme kakhulu kwesifunda (HICT), kunezinto ezimbalwa okufanele uzicabangele ngaphambi kokuqala isimiso sakho siqu.
Umehluko phakathi kwe-Reps ne-Rounds
Ukusebenza kwe-AMRAP kungasethwa ngezindlela ezimbili ezahlukene: Ukugxila emigqumeni yokuzivocavoca eyenziwe njengezifunda, noma egxile ekuphindaphindiwe kokuzivocavoca olulodwa, ukusethwa njengesikhashana.
Lapho Ukugxila Kuqhubeka, Bukela:
- Ama-timeframes amancane . Isibonelo, uma wenza umcibisholo kuphela phakathi nesikhathi sakho esandulela isikhathi, umzimba wakho uzokhathala ngokushesha kakhulu uma ngabe uhamba phakathi kwe-burpees, squats, kanye nama-shoulder presses. Ngokuvamile, uma ugxile ekuphindaphindiwe, ungalindela isikhathi sesikhathi sokugcina kuze kube ngamasekhondi angaba ngu-120, nakuba kungase kube nje imizuzwana engu-10 noma engu-20.
- I-Interval yokuqeqeshwa kwezivumelwano . Isikhathi seTabata yisibonelo esiphelele se-protocol ye-AMRAP esekelwe ekuphindaphindiwe. Ngesikhathi seTabata, uqedela izikhathi eziyisishiyagalombili eziyisishiyagalombili, ngalinye linamasekhondi angu-20 ukusebenza futhi amasekhondi angu-10 aphumule. Phakathi nesikhathi sokusebenza ngasinye, ugcwalisa kabusha ukuphindaphinda okuningi ngangokunokwenzeka komsebenzi owubuzwayo. Ungenza ukuvivinya okulodwa kweTabata yonke, noma ungashintsha izivivinyo isikhathi ngasinye somsebenzi. Nokho, iphuzu, ukuziphonsa kanzima ngangokunokwenzeka ngesikhathi ngasinye somsebenzi ukuqedela ukuphindaphinda okuningi ngangokunokwenzeka. Lo mqondo ungasebenza nakweminye imikhakha yokuqeqeshwa kwesikhashana . Ungashintsha ubude bomsebenzi kanye nezinkathi zokuphumula kanye nenani lezikhathi, kodwa uma umgomo ukugcwalisa izikhathi eziningi ngangokunokwenzeka ngesikhathi ngasinye somsebenzi, bese wenza ifomu le-AMRAP.
Lapho Ukugxila Kukhona, Khumbula:
- Izinqubo zokuqeqesha zesifunda . Uma kugxile ekujikelezeni, umgomo uvame ukuqedela imijikelezo eminingi yokuzivocavoca eziningana ngangokunokwenzeka ngesikhathi esibekiwe. Lokhu kusho ukuthi uzokwenza ukuqeqeshwa okuphindaphindiwe ngokuphindaphindiwe okuncane ngangokunokwenzeka phakathi kokuzivocavoca nokujikeleza. Ngamanye amazwi, i-AMRAP isethwe njengomsebenzi wesifunda. Isibonelo, ungase wenze ama-squats emoyeni, ama-push-ups, ama -deadlifts angemilenze eyodwa, nemigqa evulekile njengengxenye ye-AMRAP eyodwa.
- Inombolo ehleliwe yokuphindaphinda ngokuzivocavoca . Ngokungafani nama-AMRAP agxile ekuphindaphindiwe, uma ugxila ama-AMRAP kumabuthano, awukwenzi umsebenzi ngamunye isikhathi eside, wenza isifunda sonke isikhathi esithile. Lokhu kusho ukuthi kufanele u-pre-unqume inani lokuphindaphinda ozokwenza ngalo umsebenzi ngamunye. Isibonelo, uma isifunda sakho sihlanganisa ama-squats, ama-push-ups, ama-break -fts, nemigqa evulekile, ungase wenze ama-squats angu-15, ama-push-up ayishumi nambili, ama-8 ahamba ngezinyawo ngomlenze, kanye nemigqa engu-8 evulekile ngengalo ukugcwalisa round round. Khona-ke uzophinda uphinde ujikeleze sonke isifunda izikhathi eziningi ngangokunokwenzeka esikhathini esiphelele esabelwe.
- Ama-timeframes omude . Ngenxa yokuthi wenza ama-rounds umzimba ngaphandle kokuzivocavoca olulodwa, kuthatha isikhathi eside ukuqedela nxazonke, ngakho-ke ngokuzenzakalelayo, isikhathi esinikeziwe sokuqedela ukuvuthwa ngokuvamile sihlala isikhathi eside-ngokuvamile okungenani imizuzu emihlanu, futhi ngokuvamile 10, 15, noma ngisho nemizuzu engu-20. Umgomo ukuqhubekela ngebhayisikili ngesifunda kaningi ngangokunokwenzeka, kungakhathaliseki lokho kanye kanye noma izikhathi eziningi.
Ifomu Ibaluleke Kakhulu Kunokuvinjelwa
Ngisho noma umgomo ukuqedela izinkambo eziningi noma ukuphindaphinda ngangokunokwenzeka, lokhu akusona isimo lapho ifomu lihamba khona ngejubane.
Ukuphakama nokuphindaphinda kubalwa kuphela uma kwenziwa ngefomu ephelele, ngakho kungcono ukunciphisa futhi uthole ukunyakaza kwesokudla kunokungcolisa ifomu nokulimala. Lokhu kuyiqiniso okwenziwe ikakhulukazi kunikezwe amandla aphezulu kakhulu ekusebenzeni kwe-AMRAP. Umzimba wakho uzokhathala. Imisipha yakho izoshisa. Uma uhlehlisa ifomu lapho umzimba wakho ukhathele, yilapho ukulimala kungenzeka kakhulu.
Ukuphumula Njengoba Kudingeka
Kungakhathaliseki ukuthi ugxile ekuphindaphindiwe noma emaceleni, ulawula ngokugcwele ukuqaphela lapho umzimba wakho udinga ukuphumula. Ngokuqinisekile, ngokungeza ukuphumula ekusebenzeni kwakho, cishe uzolahlekelwa izinkambo ezimbalwa noma nxazonke ezibhekene nesamba sakho, kodwa futhi uzokwazi ukugcina ifomu elingcono.
Uma, ngesikhathi se-AMRAP engama-90-yesibili, udinga ukuthatha ikhefu ngemuva kokwenza ama-burpees amahlanu, qhubeka futhi uthathe ikhefu. Vele ugcine njengesikhashana ngangokunokwenzeka ukuze uqhubeke nokusebenza ngaphambi kokuba isikhathi siphele.
Gcina Ukuvivinya Okulula
Ngesikhathi se-AMRAP uzokhipha intela imisipha yakho futhi uzigqoke. Kungcono ukugcina ukuzivocavoca okulula futhi okuqondile, kunokuba kunzima, ukuze ugcine ifomu elifanele futhi unciphise amathuba okulimala. Lokhu kuyiqiniso ikakhulu uma ungeza isisindo somsebenzi ngamunye. Isibonelo, ama-squats, ama-push-ups, ama-pull-ups, imigqa, amaphaphu, ama-presses, nama-deadlifts yizo zonke izinketho ezihle, kuyilapho isibhamu se-single-arm snatches noma ihlanzekile ne-jerks ayifanele. Uma ukhetha ukusebenzisa izivivinyo eziyinkimbinkimbi noma ukunyakaza kwe-plyometric phakathi ne-AMRAP yakho, ukhokhela ngokukhethekile ifomu bese unciphisa ijubane lakho uma kudingeka. Kungcono ukuphephile nokuphuza kunokuphela kokulimala.
Imiphumela yokurekhoda
Uma umgomo ukukhulisa u-reps noma ukujikeleza, kubalulekile ukugcina ithrekhi yokuthi bangaki ama-reps noma ujikeleze ekuqedeni okunikeziwe. Uma ungenjalo, awunaso indlela yokuqapha noma ukulandelela izinguquko zakho nokuthuthukiswa ngokuhamba kwesikhathi.
Uyanqoba Ngokumelene Nakho
Ukusebenza kwe-AMRAP kuyindlela enhle yokuqapha izinguquko ezingeni lakho lokuzivocavoca. Uma wenza i-AMRAP yokuvivinya namhlanje futhi ukwazi ukuqedela imizuzu emine yokuzivocavoca ngesikhatsi semaminithi angu-10, ungazama ukusebenza okufanayo ngenyanga kusukela manje bese uzama ukuqoqa imizuzu emihlanu yokuzivocavoca ngesikhathi esisodwa. Uma ufinyelela umgomo wakho, uyazi ukuthi izinga lakho lokuzivocavoca liye lathuthuka.
Into ebalulekile okumele uyikhumbule ukuthi ukuncintisana nawe, hhayi ngokumelene nanoma ubani omunye. Yebo, kungasiza ukubona ukuthi ukusebenza kwakho kukubeka kuphi ekuhlotshaneni noontanga bakho, kodwa ekugcineni kungumsebenzi wakho. Uma uziphoqa futhi wenza konke okusemandleni akho, akunandaba ukuthi ugcwalisa uhlangothi olulodwa noma u-10 ngezikhathi ezithile, noma ukuphindaphinda okuphindwe izikhathi ezingu-10 noma izikhathi ezingu-50 ngesikhathi esinikeziwe. Nguwe ngokumelene nawe, futhi umgomo wakho kufanele ube ukushaya izikolo zakho siqu phansi komugqa, kunokukhathazeka ngezikolo zabanye abantu.