I-Crossfit yiprogram yoqeqesho jikelele jikelele edibanisa i-cardio umzimba kunye nokuqeqeshwa kwamandla . Ukubeka nje, uqeqesho lwe-crossfit lungathatha indawo yakho kunye nomsebenzi we-aerobic ( ukubunjwa , u-aerobics, ukuqhuba), kunye "nokugubha" kwindawo yokuzivocavoca. Ubuncinane bempahla kunye nobuninzi beentlobo ezahlukeneyo - yilokho i-crossfit.
Tempo
Umgaqo ophambili we-crossfit kukuba ukusetyenziswa akufanele kwenziwe kwinqanaba elikhululekile, kodwa ngexesha elithile. Unikwa, umzekelo, imizuzu emi-5, ngexesha apho kufuneka wenze 3-4 "imijikelezo". Esinye isangqa sidibanisa iindlela ezahlukeneyo zokuzivocavoca, ukuphuka phakathi kokufuneka unciphise okanye ungenzi ngaphandle kwayo. Kungekudala uyeke uzizwe uxolo kwaye uzame ukwenza ii-3-4 imijikelezo ngemiqathango emizuzu emi-5, kodwa 5, 6 njalo njalo. Oko kukuthi, uziphephe ngokuzeleyo. Lo mgaqo wenza ukuba i-crossfit ilungele ukulahleka kwesisindo.
Ukuzivocavoca
Ngokusondeleyo kwinqanaba. Cinga uphinde usebenze isethi yohlobo lokuzilolonga kwi-crossfit.
- Ukuhlahlela ngentambo - ngamaxesha angama-200.
- Izimpukane ezineepancake - amaxesha angama-15.
- Birpi - amaxesha angama-10. I-Birpi iyona ndlela inamandla kunazo zonke ekuqhubeni. Uya kugxininisa ukulala, uphakamise kanye, udibanise imilenze kunye nezandla kunye kunye nokuhlawula phezulu-konke oku ku-akhawunti.
- Ukukhupha - amaxesha angama-12. Ekubeni siqwalasela i-crossfit yomfazi, sithathwa "ngendlela yesetyhini," kwi-crossbar ephantsi.
- Ukutshiza umshicileli - amaxesha angama-30. Kwimeko yokuqala - elele emhlane wakhe, amadolo aphelile, iingalo ezithe ngqo zibuyiselwa kwakhona, kwaye xa siphakamisa, siyazihambisa ezinyaweni.
- Ukuhlahlela kwi-curb - amaxesha angama-15. Ukhetha ukuphakama ngokwakho, kuxhomekeke kwizakhono zakho zokuqala.
- Ukunyuka kwamaxesha - amaxesha angama-10.
- Ukukhawuleza - amaxesha angama-40. Sithatha intamo kwaye sibonise ukuhamba.
Kwakuyikhokhwe elilodwa. Ungaqala ngenye, kodwa ngokufanelekileyo, kufuneka wenze okungenani 3. Phakathi kwezijikelezi ziphumle imizuzu eyi-10. Ixesha lesikhumba esinye sinye imizuzu engama-37 imizuzwana.