Have you ever wondered how the actors could go from 70 to 90 kg of muscles in such a short time for a shoot? Well, not long ago, Henry Calvil, the actor who played Superman in Man of Steel, explained publicly that it was thanks to the Crossfit method that he was able to get in shape for his role. But what is it and how to start it?你是否经常在想,演员们是如何在非常短的时间内完成70到90公斤体重变化的? 就在不久前,在《超人:钢铁之躯》中扮演超人的演员亨利·卡维尔(Henry Calvil)公开解释说,多亏了CrossFit(交叉多功能训练)的方法,他才得以塑造自己的角色。那么问题来了,什么是CrossFit? 如何开始训练?

What does CrossFit mean 什么是CrossFit?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.CrossFit体能训练是一种训练项目,通过各种各样的、具有挑战性的训练来增强力量和适应能力。每天的锻炼都将测试你身体的不同部分的功能强度或适应能力,不是专门针对某一特定的事情,而是为了建立能适应各种训练项目的身体。

In its practice, CrossFit mixes 3 different sports disciplines: weightlifting, cardio and gymnastics. This allows CrossFiters to greatly diversify their training. CrossFit also proves to be a high intensity sport, which means it is perfect for weight loss or quick and lasting physical changes. It is important, however, to know your level before embarking on a routine that may not be appropriate for you.
在练习中,CrossFit混合了3个不同的运动项目:举重,有氧运动和体操。这使得CrossFit训练者可以使他们的训练多样化。同时也被证明是一项高强度的运动,这意味着CrossFit非常适合减肥或快速持久的身体变化。然而,重要的是,在进行训练前要明确你的水平,找到最适合你的训练。
Typical CrossFit  Workout 经典CrossFit训练

CrossFit sessions are rarely similar, however they are always done in a specific order. A typical session would look like this:Dynamic warm up – Not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push ups, lunges, or pull ups. All are functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.

CrossFit训练课程很少有重复的,但却存在一个特定的程序。包含如下:

动态热身——不是在跑步机上慢跑5分钟,而是跳跃、开合跳、跳绳、蹲、俯卧撑、箭步蹲或引体向上。所有这些都是功能性的运动、伸展运动和移动运动,用来配合你当天锻炼的动作。

Skill/Strength work – If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or muscle ups.技能/力量训练——如果是力量训练日,你会做纯力量运动(比如深蹲或硬拉)。如果今天不是专门的力量日,那么你会努力学习一项技能并努力提高,比如单腿蹲或双力臂。

WOD – the workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.WOD- 也就是今天的训练。这个环节你会被告知要尽可能快地做一些特定的练习,或者你会有一个固定的时间限制去做尽可能多的运动。

Cool down and stretching – Either as a group, or you’re allowed to stretch out on your own. This would also be the time for people who pushed too hard to go puke in a trash can and stretch their stomach muscles.拉伸——你可以选择大家一起拉伸,或者自己单独拉伸。这段时间也适合那些训练到吐和拉伸腹部肌肉的人。

The organization  Crossfit联盟

In CrossFit, practitioners generally rely on two different cycles: the 4-day cycle or the 7-day cycle. The 4-day cycle is 3 active days for 1 day of rest. This is the hardest cycle of the two and is only recommended for professionals or tough sportsmen. The 7-day cycle corresponds to 5 active days for 2 days of rest. This is probably the most used method and it is also the one that is most recommended because after 5 days of intense activity, 2 days are not too many to allow your body to recover the necessary strength.在CrossFit里,从业者通常依赖两个不同的周期:4天周期或7天周期。4天周期为3个活动天,休息1天。这是这两种运动中最难的一种,只推荐给专业人士或强硬的运动员。7天周期对应5个活动天,休息2天。这可能是最常用的方法,也是最推荐的方法,因为经过5天的剧烈运动后,用两天的时间来让你的身体恢复必要的力量。

CrossFit CommunityCrossFit 社群

Sure, it may seem intimidating at first, but you’ll quickly realize how supportive the CrossFit community is and how this is just part of the thread that binds it together. You will never have to workout alone again.  Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you’ll also develop relationships in the gym that truly make training fun.当然,乍一看可能有点吓人,但您很快就会意识到CrossFit社区是那么的支持,以及这仅仅是将大家绑定在一起的。你再也不用一个人锻炼了。你不仅能从专家指导和一个庞大的在线社区中获益,并与他们分享故事,你还能在健身房建立起真正让培训变得有趣的关系。

This encourages consistency, which is extremely difficult to find in other programs. The people in your gym become your teammates, and you’re likely to bond quickly with anyone you meet at the bank wearing a CrossFit tee shirt. People are passionate about this for a reason, it’s up to you to find out what that is.这能够帮助你建立持续性,这在其他项目中是很难找到的。你健身房里的人会成为你的队友,你很可能很快就会和你在银行里遇到的任何一个CrossFit t恤的人绑在一起。人们对它的热情是有原因的,这取决于你去发现它是什么。

My own experience 我的个人经验

I remember my first WOD like it was yesterday ! It was in Belgium, in April 2017, I decided to do a trial,I wanted to try something new where I can do a hard workout. At that time, I hadn’t done any sport for 9 years.. Once I arrived there, I was a little scared, those people were so strong, they were sweating a lot, the music was so loud, I thought I could never do something like that.我至今还记得我第一次训练的时候仿佛就在昨天。当时我在比利时,2017年的4月,我想尝试一些新的训练。不过在当时我已经有9年没有训练过了。当我到了那边之后,我有点害怕,因为那里的人都太强壮了,伴随着吵闹的音乐,人们挥汗如雨,我感觉我永远也做不到这些事情。

 
After 20 minute workout, I had to go out, breathless.. It was so difficult, but as weird as it sounds, I enjoyed it so much. At the end of my WOD, one CrossFiter came to me and said : You will see, CrossFit : you like it or you don’t, but if you do you will be an addict”. Indeed, I have become an addict!过了大概20分钟,我需要透透气。很奇怪的是,虽然训练很难,但是我却乐在其中。在训练的最后,其中一个人过来跟我说,你慢慢就会发现你是否喜欢CrossFit了,如果你喜欢,那么你很快就会上瘾的。

I used to do CrossFit 6 times per week and when I am travelling I do a drop-in which means you can do a session in another box in your own country or another one Most of the time you have to pay for your drop. I believe I become an addict for 3 main reasons : the physical result, the social aspect and the ritual sacrifice of human energy.事实也像他说的那样,从那以后我每天训练六次。即便当我旅行的时候,我也会到当地的训练馆训练,当然,大部分情况下是需要付钱的。我特别喜欢Crossfit有三个原因:训练效果,社交以及尽情的消耗能量

Don’t be afraid of swallowing your pride and dropping the weight that you’re normally accustomed to, and before you know it, you’ll be making massive strides in your Crossfit journey. Leave your ego at the door and give it a go!不要害怕放下你的自尊和你通常习惯体重下降,在你意识到这一点之前,你将会在你的CrossFit的训练中取得巨大的进步。所以,放下你的自尊,来试试吧!

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