I-Crossfit ukuqeqeshwa okunamandla kakhulu, okuhloswe ekusebenzeni amaqembu ahlukene emisipha. Ngosizo lwama-exercises anjalo ungakwazi ukuqeda isisindo esiningi , ukuthuthukisa imisipha, imisipha yenhliziyo, uhlelo lokuphefumula, kanye nokukhuthazela okuphelele komzimba. Kudingekile ukukhetha ukuzivocavoca eziningana, ukuqala kangcono ngamathathu, bese-ke, ungakhuphula kuze kube ngu-6, futhi uwenze izikhathi ezingu-10 kuya kwezingu-20 ngokulandelana. Ngokuvamile, udinga ukwenza izinqamu ezintathu ukuya kwezinhlanu.
Ukuzivocavoca kwe-crossfit kumantombazane
- Izikwele zineqhwa . Vuka ngokuqondile, ubeke izinyawo zakho ububanzi bamahlombe akho bese uvula kancane amasokisi akho. Yenza i-squat, yehla ngaphambi kwezinyathelo kufinyelele phezulu. Kulesi simo, izandla kufanele zithathwe emuva, zenze i-swing. Yenza i-jump up, ngenkathi uphakamisela izandla zakho phezu kwekhanda lakho. Uma nje uthinta phansi, masinyane yenza i-squat elandelayo.
- I-Zaprygivanie kuya ekuphakameni . Lokhu kusetshenziselwa i- crossfit kungenziwa ehholo nasemakhaya, okulungisa ibhokisi ekuphakameni kwama-30-50 cm. Ungasebenzisa ibhentshi noma isinyathelo esiphakeme. Yima phambi kwebhokisi, uguqe izingalo zakho bese ugibela phezulu, bese uqondisa ngokuphelele imilenze yakho. Yehla bese uzama futhi.
- Ukuwa . Lo msebenzi we crossfit ungenziwa ekhaya, kanye nasehholo. Sinikeza ukukhetha ukuhlaselwa okuvamile, kodwa ngokuzulazula ngaphandle. Sukuma uqonde futhi uthathe isinyathelo esijulile emuva, i-Squat ngaphambi kwezinyathelo zifinyelele ezingqimba. Emva kwalokho, susa umlenze osondayo, uphakamise umlenze ongemuva phambi kwakho, uwuguqe emadolweni. Ngaphandle kokuthinta phansi, susa umlenze wakho futhi, uhlasele.
- Ama-push-ups . Ukwenza umsebenzi olandelayo we-crossfit, thatha ukugcizelela amanga, ufake izandla zakho ngaphansi kwamahlombe akho. Umzimba kufanele uqonde. Yehla ngaphambi kokuba isifuba sithinte phansi, bese uvuka, kodwa ungaqondisi ngokugcwele izingalo.