Namuhla, isiboniso esithi "Isisindo Sokuziphakamisa Nesijabulisayo" sithandwa kakhulu, lapho abantu abanamafutha abakhula khona ngaphansi kokuqondiswa kochwepheshe. Omunye wabaqeqeshi bephrojekthi u-Anita Lutsenko unqobe udumo olukhulu phakathi kwabantu abanesisindo esiningi, njengoba izakhiwo zakhe eziyinkimbinkimbi zivumela ukuthi ulahle ngokuphumelelayo amakhilogremu engeziwe.
Ukuqeqeshwa kwamafutha okushisa okuvela ku-Anita Lutsenko kusiza ukuqeda isisindo esiningi nokuthuthukisa isimo sakho somzimba. Izincomo eziyinhloko zomqeqeshi ukujwayela kwamakilasi.
Kuhle ukulahlekelwa isisindo
Ukusebenzisa ngokugcwele ukuqeqeshwa kwesikhashana no-Anita Lutsenko noma njengoba kuthiwa yi-crossfit. Kulezi zifundo kubalulekile ukukhetha izingubo ezifanele nezicathulo. Umqeqeshi weluleka ukukhetha izinto eziqinile ukuze angaphazamisi ukunyakaza, amasinki kumele abe mnandi futhi alula.
U-Anita Lutsenko uncoma ukuqhuba ukuqeqesha okunjalo izikhathi ezintathu ngesonto, futhi ngenyanga uzobona umphumela omuhle kakhulu.
Okuyisisekelo sokuqeqesha no-Anita Lutsenko
Isimiso esiyinhloko samakilasi okuphumula ukukwenza izivivinyo ezahlukene ngekhefu elincane. U-Anita weluleka ukuthi ukuqeqeshwa akupheli isikhathi esingaphezu kwesigamu sehora. Kungcono ukuphinda usebenze njalo izikhathi ezingu-10-15, bese ujikeleza kuqala. Isibonelo:
- push-ups - izikhathi ezingu-15;
- ama-squats - izikhathi ezingu-10;
- iqhuma endaweni - izikhathi ezingu-15;
- cindezela - izikhathi ezingu-15.
Uma usuwenzile isiyingi esiphelele, qhubeka olandelayo nokunye kuze kufike isigamu samahora wehora. Ukuqeqeshwa komzimba okunjalo no-Anita Lutsenko kuyaziwa kakhulu nsuku zonke, ikakhulukazi kubantu abasha.
Inzuzo eyinhloko ye- crossfit ukushiswa kwamafutha okugcoba kwenzeka emahoreni angu-4-8 emva kweseshini, ngenxa yokudonswa kwemithi ngokweqile, ngenxa yobukhulu obuphezulu bomsebenzi.
Ukuqeqeshwa okujulile no-Anita Lutsenko kuzokusiza ukubeka izindawo eziyinkimbinkimbi kakhulu zomzimba: iziqhwa, isisu namathambo.
Ukungafani
Njengazo zonke ukuqeqeshwa kwe-crossfit, kunama-contraindications. Akunconywa ukuba uhlanganyele kulo mdlalo kubantu abanezinkinga ngenhliziyo, imithambo yegazi nomfutho wegazi ophezulu. Futhi lokhu kuqeqesha okujulile akufanelekile kubantu abaye babhekana nezifo ezinzima nokulimala. Ngaphambi kokuqala amakilasi, kungcono ukubonisana nodokotela ukuze uthole iseluleko.
Umqeqeshi u-Anita Lutsenko weluleka ukuba asebenzise njalo bese uzothola umphumela omuhle.