Kubonakala ngathi yonke into sele iqulunqwe kwaye akukho ndawo yokuzonwabisa emitsha. Yiyaneliseka oko kukuthi, kuba akunjalo kakhulu. Hayi, hayi! Kukho indawo yokudala kwimidlalo, kwaye ukuba unelisekile ngamakhulu eentlobo zomsebenzi womzimba kwihlabathi, i-crossfit esanda kuqulunqwa iphela kuwe. Namhlanje siza kukuxelela ukuba luphi uhlobo lwenyoni. Ngoko, malunga nokuqeqesha abaqeqeshi.
Yiyiphi i-crossfit?
I-Crossfit yindlela yokusebenza ngokukhawuleza, efana nokuqeqeshwa kwe-cardio, kodwa iquka ukuzilolonga kunye nokwakho okongezelelweyo. Ukubeka nje, unayo ixesha, umzekelo, imizuzu emi-2. Ngeli xesha lexesha kufuneka uqinisekiswe ngamaxesha angama-10, amaxesha angama-15 ukuphuma, amaxesha angama-20 ukuba uhlale phantsi, amaxesha angama-25 ukuza kwi-dais. Esi sisangqa esinye. Isangqa esinjalo kufuneka siphindwe rhoqo ngamaxesha angama-4 ukuya kwemizuzu emi-2.
Oko kukuthi, i-crossfit complexes i-worker aerobic enamandla, ngexesha lokutshiswa kwamafutha, kunye nokutshintshwa okuhle kakhulu "kwesihlalo sokugungqisa," kuba nakwii-home you crossfit uza kufumana ukuzithoba ngama-dumbbells , imigoqo engqambileyo kunye nezisindo.
Yintoni na?
Unokuzibuza ukuba kutheni le mizuzu emi-2, kutheni ungeke wenze kuphela iisethi ze-sit-ups, i-pull-ups, i-jump, i-push-ups, njalo njalo. Kukho izizathu ezininzi. Okokuqala, kwi-crossfit kubalulekile ukulandelelana kokuzilolonga, amagama avumela ukuba ukufezekisa umphumo ngokukhawuleza. Okwesibini, nganye i-crossfitter ibonisa irekhodi imihla ngemihla. Khawucinge ukuba wenza konke oku ngentla ngeendlela ezi-5. Intliziyo iphuma kwisifuba, ukuphefumula sekude, wazisola, wayeka kwaye uqhubeke emva kokuphumla okufutshane.
Kwi-crossfit, ngamnye umqeqeshi ubeka aze ahlabe iirekhodi zakhe: izolo unako ukwenza i-4 yeepestile emizuzu emi-2, namhlanje ngu-4.5, nangomso ujonga, kwaye u-5 uya kuvela. Ngenxa yolu luvuyo, ungayinaki ukuphefumla okukhawulezileyo kunye ne-palpitation, ungazixolisi, kwaye ekugqibeleni, utshisa ngokukhawuleza. Kuyaziwa ukuba phezulu kweenombolo zeentliziyo, ngoko kunamaninzi amaninzi ngaphakathi kwethu.
Umsebenzi wasekhaya
Kaloku ukuba sele sele icacile ukuba i-crossfit yintoni, sinokuthetha malunga nokwenza i-cross-phyto ekhaya. Enye yeenzuzo zale midlalo kukuba akukho mfuneko yokuthenga amathikithi enkqantosi kwiholo loqeqesho, ngamnye oqalayo unokufunda lula ekhaya okanye kwibar phambi kwendlu. Kodwa ngenxa yale nto awukwazi ukwenza ngaphandle kwezinto ezithile.
Ukwenza imisebenzi yokuhamba ekhaya, okokuqala, udinga ibha. Ukuba umnqweno wokujongana nokungapheli, ukufumana okulandelayo kufuneka kube "isikhwama sesanti" - isikhwama sesanti. Oku kukuqeqeshwa kobunzima njengento enzima. Ewe, akuyiyo ingqungquthela iya kulala ekhoneni lembini yee-bumbbells.
Izinzuzo
Kwisifundo esinye, malunga neekhalori ezili-1000 zitshiswa kwi-crossfit! Luhlobo luni lokuqeqesha olunokuthi unike umphumo onjalo? Kungekudala, wena ngokwakho awuboni, amanqatha aya kunyibilika emehlweni akho, kwaye izihlunu ziya kuzuza inkunkuma yensimbi.
Ngethuba leyiphi na inkqubo, i-crossfit ekhaya, ngokuqinisekileyo onke amaqela omzimba achaphazelekayo, kwaye unako ukubandakanya kwi-crossfit nanini na.
I-crossfit iqala ukuphendula, ukulungelelanisa, ukunyamezela kunye negalelo ekuziphatheni ngokomzimba. Uqeqesho oluqhelekileyo lugcina imizuzu engama-20, inqaku elikhanyayo li-12. Kwaye ngeli xesha uya kuchitha ngaphezu kwe-12 yoqeqesho oluqhelekileyo. Ukuba izakhiwo ezinqamlekileyo zibonakala ngathi ungekho ngamandla, khangela iindlela ezinokwenziwa, kubaluleke kakhulu - ungalahlekelwa yimpembelelo kwaye ungavumeli ukuhlukana phakathi kweendlela. Zonke ezinye (izihlunu, amandla kunye noxinezelo ) ziya kuza zingenakuqeqeshwa.