Crossfit wuhlelo lokuqeqesha jikelele oluhlanganisa kokubili umzimba we-cardio nokuqeqeshwa kwamandla . Ngokumane nje, ukuqeqeshwa kwe-crossfit kungashintsha wena nomsebenzi we-aerobic ( ukubunjwa , ukuvivinya umzimba, ukugijima), nokuthi "ukugwedla" endaweni yokuzivocavoca. Ubuncane bokusungula nokuhlukahluka okuphezulu - yilokho okwenziwe khona.
Tempo
Umthetho oyinhloko we-crossfit wukuthi ukuvivinya umzimba akufanele kwenziwe ngezinga elikhululekile, kodwa ngesikhathi esilinganiselwe. Unikezwa, isibonelo, imizuzu engu-5, lapho kufanele wenze "imibuthano engu-3-4". Omunye umbuthano uhlanganisa izinhlobo ezahlukene zokuzivocavoca, ikhefu phakathi kokudinga ukunciphisa noma ukukwenza ngaphandle kwalo. Ngokushesha uyayeka ukuzihawukela futhi uzame ukwenza imijikelezo engu-3-4 ngemizuzu emi-5, kodwa u-5, 6 njalonjalo. Okusho ukuthi, uziqede ngokweqile. Lo mthetho wenza ukuthi i-crossfit ihlelele ukulahlekelwa isisindo.
Ukuzivocavoca
Ngiseduze nephuzu. Cabanga futhi usebenzise isethi ejwayelekile yokuzivocavoca on crossfit.
- Ukujikijela ngentambo - izikhathi ezingu-200.
- Izimpukane ezine-pancake - izikhathi ezingu-15.
- Birpi - izikhathi ezingu-10. I-Birpi iyisisindo esinamandla kunawo wonke ekuhambeni komlilo. Ube ugcizelele phansi, ugijime kanye, udonsa imilenze yakho nezandla komunye nomunye futhi uhlasele phezulu - konke lokhu ku-akhawunti engu-1.
- Ukudonsa - izikhathi ezingu-12. Njengoba sibheka i-crossfit yesifazane, sithathwa "ngendlela yesifazane," emgqeni ophansi.
- Swayipha ucingo - izikhathi ezingu-30. Esikhundleni sokuqala - elele emhlane wakhe, amadolo aphelile, izingalo eziqondile zibuyiselwa emuva, futhi lapho siphakamisa, sibaholela ezinyaweni.
- Ukujiya emgqeni - izikhathi ezingu-15. Ukhetha ukuphakama ngokwakho, kuncike kumakhono akho okuqala.
- Ama-push-ups - izikhathi ezingu-10.
- Ukuphakama - izikhathi ezingu-40. Sithatha intamo bese silingisa ukugwedla.
Kwakuyikhabe elilodwa. Ungaqala ngenye, kodwa ngokufanele, kufanele wenze okungenani 3. Phakathi kwembuthano uhlala imizuzu engu-10. Isikhathi sekhasi elilodwa linemizuzwana engu-37 imizuzwana 37.