Uma abalingani bakho bokuqeqeshwa benentshisekelo yokufaneleka ehlukile kunawe, kunethuba elihle lokuthi wazi othile oyingxenye ye-CrossFit "ihlelo." Uma kunjalo, uzozama kanzima ngangokunokwenzeka ukwethula izindlela zesitayela se-CrossFit ekusebenzeni ukuze aqinisekise ukwakhiwa kwemisipha. Noma ngabe uhamba ngebhayisikili noma uyagijima, ingqikithi eqinile ibalulekile kukho konke ukunyakaza futhi inikeza ukuzinza nsuku zonke.
Ukuzivocavoca ngakunye esikuveza ngezansi kuhlanganisa amandla nokulawula, kubuthe yonke imisipha yesisu futhi kukhuphule ukushaya kwenhliziyo. Ukuze wenze lokhu, sincoma ukwenza ukuphindaphinda okungu-10 kokunyakaza ngakunye (kanye no-10 ohlangothini ngalunye lokuzivocavoca 3 no-4). Yenza imizuliswano eminingi ngangokunokwenzeka ngemizuzu engu-15.
I-CrossFit iyisitayela sokuqeqesha esidinga ukufudumala okuphelele nezindlela ezifanele. Thatha okungenani imizuzu eyi-10 ukulungisa umzimba wakho futhi uthuthukise amakhono akho kuqala ngaphambi kokwenza lokhu kunyakaza ngesivinini noma ngamandla. Cishe uzozwa ukusha ngokushesha, ngakho khumbula njalo ukuthatha ikhefu lapho uwadinga futhi ugxile kakhulu kumasu kunejubane. Ungaphinda uguqule noma yikuphi ukunyakaza ngokukhawulela ububanzi bokunyakaza, ukwehlisa isisindo, noma ukususa ukweqa.
ukuphakamisa umlenze
Ukubamba ibha ngokuqinile, buyisela imilenze yakho kancane ukuze uthole umfutho. Njengoba imilenze ibuya ngaphansi kwezinqulu, cindezela i-abs yakho kanzima njengoba udonsa izinzwane zakho ngasezinqeni zakho, welula amadolo akho, uphakamise amathanga akho okhalweni lwakho, bese ugoqa izinqe zakho. Donsela phansi bese ubuyela kubha njengoba imilenze yakho iqhubeka ikhuphukela esiqongweni sokunyakaza. Ekwehleni, lungisa umgogodla wakho. Beka amahlombe akho ngaphansi kwezindlebe zakho njengoba umzimba wakho ujika ubuyela endaweni eqondile, uqiniseke ukuthi awugodli umhlane wakho njengoba imilenze yakho ijika emuva ukuze uthole i-rep elandelayo.
Hlala-up nge-ball toss
Qala uhlezi ubheke odongeni futhi ubambe ibhola esifubeni sakho. Yehlisa i-torso yakho phansi ngokufinyeza okuguquguqukayo kwesisu kanye ne-hip njengoba uletha ibhola phezulu. Uma umzimba wakho wonke usunwetshiwe, letha ibhola esifubeni sakho bese uphakamisa amahlombe akho phansi. Njengoba uhlezi, qhubeka nokubandakanya i-abs nezinqulu zakho futhi umbe izithende zakho phansi ukuze uhlale uqondile ngokugcwele. Ngaphambi nje kokuba ufinyelele i-engeli engu-90 degree ezinqulwini, jikijela ibhola phambili ukusuka esifubeni sakho ngamandla anele ukuthi liphinde libuyele kuwe. Phinda ukunyakaza lapho ibhola libuyela ezandleni zakho, ushintsha ngokushelela ngangokunokwenzeka ukusuka ekuphonseni ukuya ekubambeni futhi ubuyele emuva.
I-Russian Twist Ball Slam
Uhlezi nebhola elibekwe esifubeni sakho, qala ukuwa okulawulwayo kuze kube yilapho izinyawo zakho zisuka phansi ukuze udale ukulingana. Uma iqine kakhulu, ungakwazi ukusekela izinyawo zakho. Gcina i-torso yakho iqondile futhi isifuba siphezulu, nweba ibhola phambi kwesifuba sakho. Jikela kwesokudla bese udonsela izingalo zakho phansi ohlangothini lwakho njengoba ubhampa ibhola eduze kwenqulu yakho yesokudla. Sebenzisa umfutho webhola ukuze uyibambe futhi ushintshe amandla kalula njengoba usonta i-torso yakho ngakolunye uhlangothi. Shaya ibhola kwesokunxele bese uphinda ukunyakaza.
Ipulangwe Lidonse
Qala endaweni ephakeme yepulangwe ngesandla sakho sobunxele eduze kwe-dumbbell. Izandla kufanele zibe phambi kancane kwe-dumbbell. Ukugcina umgogodla ozinzile, gcina izinqulu zakho zinganyakazi kodwa vumela amahlombe akho ukuthi ajikeleze njengoba uphakamisa isandla sakho sokudla usuka phansi futhi ufika phansi ukuze ubambe isisindo. Ukugcina ukuthintana okuqinile nomhlabathi ngesandla sakho sobunxele, cindezela nakakhulu njengoba udonsa i-dumbbell ngaphansi kwakho ukusuka kwesobunxele kuya kwesokudla ngesandla sakho sokudla, uphethe isisindo esisuka ehlombe lakho langakwesokudla. Tshala isandla sakho sokudla phansi bese uqala umnyakazo uphinde ubheke kolunye uhlangothi ngesandla sakho sobunxele.
I-Burpee Tuck Jump
Ukuma, squat phansi izandla zakho zeluliwe ukuze utshale ngokuqinile izintende zezandla zakho emhlabathini. Gxumela izinyawo zakho emuva njengoba wehlisa wonke umzimba wakho (isifuba, umzimba, namathanga) phansi. Phusha phansi phansi ngezandla zakho njengoba uphakamisa isifuba sakho futhi uzama ukukhomba izinzwane zakho phezulu njengoba ugoba izinqulu zakho. Hlala endaweni ephansi izinqe zakho ngaphansi kwamadolo akho. Yenza ukunyakaza okuqhumayo kusuka ezithendeni zakho ukuze udlule endaweni yokuma ungene ekugxumeni okugcwele. Lapho ukhuphuka, cindezela i-abs yakho kanzima futhi ugobe ama-hips akho ukuze ulethe amadolo akho okhalweni lwakho - lokho kuyi-pushup jump. Hlala ngokuthambile ngangokunokwenzeka ukuze ugcine amalunga akho futhi uhambe ngokuphepha ungene endaweni elandelayo.