Ukuba awuzange wenze imidlalo ngaphambili kwaye ekugqibeleni ugqibe ukuqala, ngoko kufuneka ukhethe inkqubo yoqeqesho yabaqalayo. Eyona nto ibandakanya ukusetyenziswa okusisiseko okuya kukunceda ukuhlakulela imisipha, iiplastiki kunye nomzimba wokunceda.
Iingcebiso kubaqalayo:
- Musa ukuyenza rhoqo into efanayo, kuba umzimba ukhawuleza ukusetyenziswa, kwaye ukuphumelela koqeqesho kuyancitshiswa ubuncinane.
- Khumbula ukuba umthwalo kufuneka ukhule kancane. Kule ndlela kuphela onokuqeqesha umzimba ukuba uqeqeshe.
- Vumela umzimba uphumle, ungasebenzisi izihlandlo ezingaphezu kwezi-3-4 ngeveki kule nto.
- Ubungakanani bexesha loqeqesho kufuneka libe malunga neeyure eziyi-1.5.
- Kubaluleke kakhulu ukulandela umgaqo wokusebenza nganye, ngaphandle koko unokufumana ukulimala kanobom. Ukongezelela, olo qeqesho aluyi kuzisa nayiphi na isizathu.
- Ukuthobela kwimigaqo yesondlo esifanelekileyo.
Inkqubo yoqeqesho ekhaya kubaqalayo
Kukulungele ukuqala ngokuqeqeshwa kwe-aerobic , umzekelo, ukusuka ekusebenzeni, ukuhamba kwezemidlalo, ukubhukuda, njl. Ubude beli nqanaba malunga nenyanga.
Inkqubo yoqeqesho yabaqalisi ekwakheni umzimba kufuneka iqale ngokufudumala, okungekho ngaphezu kwemizuzu engama-10. Oku kuya kukunika ithuba lokunyusa izinga lentliziyo, ukuphucula ukujikeleza kwegazi nokuphakamisa ithoni yomzimba wonke. Umsebenzi ngamnye kufuneka uyenze kwiiseti ezi-3 eziphindaphindiweyo ezi-10. Ubude bendlela ayikho ngaphezu komzuzu.
Inkqubo yoqeqesho lwe-Crossfit yabaqalayo
Kule ndlela yomsebenzi, kuyinto yesiko ukusebenzisa imilenze efana nokunyuka kwemvelo komntu.
Umzekelo weprogram:
1. Ukufudumala - imizuzu eyi-10:
- kusebenza kwindawo - imizuzu engama-3;
- ukunyuka-up-10;
- squats - amaxesha angama-10.
2. Icandelo lamandla - 15 imizuzu:
- zaprygivanie kwiinduli ezili-10;
- intambo yokuqaqa - amaxesha angama-30;
- Izikwere ezinomzimba obunzima - amaxesha angama-10.
3. Ukuchithwa - 5 imizuzu:
- ukucotha
- elula;
- ukuphefumula.