I-Crossfit yinkqubo yokuqeqesha ngokusemzimbeni jikelele, equkethe ukusebenza, ukusetyenziswa rhoqo kunye nokuqina okukhulu. Ngokubanzi, oku kudibeneyo kwezinto ezivela kwimidlalo eyahlukeneyo - i-gymnastics, inzima kunye nomkhondo kunye nenkundla yezemidlalo, ukukhwela, ukuphakamisa i-kettlebell. Kungenxa yoko, ukuqeqeshwa komnqamlezo kukuqeqesha okuninzi okusebenzayo okuvelisa umzimba wonke.
Kwaye amantombazana awela khona- oku, ngokuqinisekileyo, ngendlela ekhawuleza kunokuba nayiphi na enye uqeqesho, ulahlekelwe ngumlinganiselo onyanisekileyo .
Eyokuqala eyinkimbinkimbi
Inkathazo yenziwa nge-classical-fitter "alternation 21 × 15 × 9. Oku kuthetha ukuba siza kwenza yonke into ngemijikelezo emithathu - izihlandlo ezi-21 zomsebenzi ngamnye kwinqanaba lokuqala, 15 - kwinqanaba lesibini, 9 - kwisithathu.
- Ubunzima bukaMahi - thabatha naluphi na isisindo esinokulinganisela kuwe. Senza i-mahi - kettlebell phantsi, ukuguqa ngamadolo ku-squat, sithatha isisindo ngezandla zethu size silungise imilenze yethu, siphonsa isisindo size siyilungise. Senza amaxesha angama-21.
- I-Börp yindlela yokuziphatha ebonakalayo kwi-crossfit. Sithatha ugxininiso lokulala, siwahlalisa esifubeni sethu, sithatha imilenze ezandleni zethu, sagxuma phezulu - sibeka izandla zethu phezu kweentloko zethu ndawonye, imilenze yethu isetwe. Phinda amaxesha angama-21.
Ngoku okwesibini (nge-15 kwakhona) kunye nekota yesithathu (i-9 reps) - kwaye konke oku ngaphandle kokuphazanyiswa.
Olu bunzima bunzima beempilo lumele luyenze phantsi kwexesha-oko kukuthi, awuyi kukhawuli ngexesha, kodwa ukukhula kwamathuba akho kufuneka kufakwe kwi-dial - ngokukhawuleza unokwenza ezi zijikelezo ezintathu ngaphandle kokulahlekelwa ngumgangatho, phezulu kwezinga lakho. Nayi indlela yokukhuthaza abantu abangcakaza ngcakazo, nangona xa kuziwa ekusebenziseni i-crossfit yokulahleka kwesisindo - akukho mfuneko yokukhuthaza abanye .
Isibini sesakhiwo
Inkqubo yesibini ye-crossfit yendlu i-round round of 3 exercises.
- Injongo ye "sumo" kwi-chin - ngenxa yalo msebenzi, sifuna kwakhona isisindo. I-inventory ilele phantsi, siquba, sinxiba emadolweni ethu, silinganisa ubunzima kunye nokugoba iingalo zethu kwiingqungquthela, ukudonsa ubunzima kwi-chin.
- Ukunyuka kwintamo - apha zonke izixhobo zethu zincitshiswa kwi-bar kwi-counter. Sithatha ugxininiso lwamanga, izandla kwi-fretboard, iisokisi phantsi, ngasemva, i-pelvis kumgca omnye. Siphuma - ngokunyusa kwezandla zokuphuma.
- I-Skiing - apha sidinga intambo eguquguqukayo, ephoswe ngenxa yokuqina okuzinzile. Sithatha izibini ezimbini ngesandla, thabatha isiqingatha-ngomkhumbi, wolule intambo, udonsa izandla zakho, ukhulule intambo, ulula izandla zakho.
Umyalelo kufuneka ube njalo. Kodwa inani lokuphindaphinda kwinqanaba ngalinye liyafana:
- ukuqala kokusebenza-amaxesha angama-10;
- umsebenzi wesibini - amaxesha angama-15;
- umsebenzi wesithathu - amaxesha angama-20.