I-Crossfit uhlelo lokuqeqeshwa okujwayelekile ngokomzimba, oluqukethe ukusebenza okusebenzayo, okuhlukahlukene okuhlukahlukene nokuqina okukhulu. Ngokuvamile, lokhu kuyinhlanganisela eyingqayizivele yezinto ezivela kwimidlalo ehlukahlukene - ukuvocavoca, isisindo esinzima nesithrekhi nemidlalo yasensimini, ukudonsa, ukuphakamisa i-kettlebell. Yingakho, ukuqeqeshwa okuhamba phambili kuyindlela yokuqeqeshwa okuyimisebenzi eminingi eyenza umzimba wonke.
Futhi for girls crossfit - lokhu, Yebo, ngendlela esheshayo kunanoma yikuphi ukuqeqeshwa, balahlekelwa isisindo esizondayo.
Isiyinkimbinkimbi sokuqala
Inkimbinkimbi yenziwa nge-classic "fit-fitter" alternation of 21 × 15 × 9. Lokhu kusho ukuthi sizokwenza konke ngezikhathi ezintathu - ukuphindaphinda okungu-21 kokuzivocavoca ngalunye emjikelezweni wokuqala, 15 - emjikelezweni wesibili, 9 - okwesithathu.
- Isisindo seMahi - thatha isisindo esingenakwenzeka kuwe. Senza i-mahi - kettlebell phansi, siguqa ngamadolo ku-squat, sithatha isisindo ngezandla zethu futhi siqondise imilenze yethu, siphonsa isisindo bese siyilungisa. Senza izikhathi ezingu-21.
- I-Börp iyisenzo sokuziphatha esiphezulu kakhulu esiphambanweni. Sibheka ukugcizelela phansi, sinciphisa esifubeni sethu phansi, sidonsa imilenze ezandleni ukuze sifinyelele phezulu, sifinyelele phezulu - sibeka izandla zethu phezu kwamakhanda ethu ndawonye, imilenze yethu iselulelwe. Phinda izikhathi ezingu-21.
Manje okwesibili (ngokuphindaphindiwe okungu-15) kanye nohambo lwesithathu (u-9 ubuyela) - nakho konke lokhu ngaphandle kokuphazanyiswa.
Le nkimbinkimbi ye-fitness crossfit idinga ukwenziwa ngaphansi kwe-timer - okungukuthi, awunqunyelwe ngesikhathi, kepha ukukhula kwamathuba akho kufanele kubhalwe phansi ekutsheni - ngokushesha ukuthi ungenza lezi zintathu ezintathu ngaphandle kokulahlekelwa ikhwalithi, iphakamisa izinga lakho. Nansi indlela yokugqugquzela abagijimi, nakuba kuziwa ekusebenziseni i-crossfit yokulahlekelwa isisindo - asikho isidingo sokugqugquzela okwengeziwe.
Isiyinkimbinkimbi sesibili
Isakhiwo sesibili se-crossfit sendlu sinezi-5 zokuzivocavoca ezintathu.
- I-sumo "ye-sumo" embukisweni - kulolu hlelo, siphinde sidinga isisindo. I-inventory ihlezi phansi, siyanqamuka, sigoqa ngamadolo amakhulu, silinganisa isisindo futhi siguqa izingalo zethu ezinhlangothini, sidonsa isisindo esikhungweni.
- Ama-push-ups entanyeni - lapha yonke imishini yethu yanciphisa ibha ku-counter. Sithatha ukugcizelela amanga, izandla kwi-fretboard, amasokisi phansi, emuva, isikhumba emgqeni owodwa. Siphuma - ngokukhuliswa kwezandla zokuphuma.
- I-Skiing - lapha sidinga intambo eguquguqukayo, engabanjwanga ukuqina okuqinile. Sithatha izingalo ezimbili ngesandla, sithatha isigamu-ngomkhumbi, susa intambo, udonsa izandla zakho, uphinde ukhulule intambo, welula izingalo zakho phambili.
Umyalelo kufanele ube njengaleyo. Kodwa inani lokuphindaphindiwe nxazonke ngalinye lifanayo:
- ukuvivinya kokuqala - izikhathi eziyi-10;
- umsebenzi wesibili - izikhathi eziyi-15;
- umsebenzi wesithathu - izikhathi ezingu-20.