Kungenzeka ukuthi ukhathele ukuya ejimini nokulandela isimiso sokuqeqeshwa sakudala. I-Monotony ivamise ukukucika futhi ikwenze ulahlekelwe umdlandla wokuqeqeshwa kwakho, ngakho ukwethula izinketho ezintsha kungakwenza ubuyise inkohliso yokuyoziqeqesha. Impela uyamazi othile ophakamise ukuthi uye ebhokisini le-CrossFit, futhi awuphumi ehlazweni. Uma lokhu kuyindaba yakho futhi ufuna ukuba nombono omncane wokuthi ungaziqeqesha kanjani kulesi siqondiso, sizokufundisa ukuthi ungayenza kanjani i-CrossFit WOD yabaqalayo. Kulula kakhulu ukwenza, ngezinto ezincane kakhulu futhi ngenhloso yokwazi inqubo yokunyakaza.
Yiziphi izivivinyo ozozenza?
Amakati
Wonke umuntu ucabanga ukuthi ukwazi ukuthi u-squat, kodwa inqubo ayilula njengoba ibonakala. Njengoba sizokwenza ngaphandle kwezisindo, sizobe sibheka uhla olukhulu lokunyakaza kuso sonke isifundo, esikhundleni sokuvele siye phansi emadolweni. Uma usuyifanise kahle le nqubo, kuzoba yisikhathi sokufaka umthwalo, kodwa amaseshini okuqala awenze ngesisindo somzimba wakho.
Ama-Burpees phezu kwe-bar
Hlanganisa ibha ukuze wenze ama-deadlifts kamuva. Ibha engu-8 kilogram (hhayi eyama-Olympic) kanye nediski elingamakhilogremu angu-5 ohlangothini ngalunye kuzokusiza. Kulokhu sizosebenzisa ibha njengesithiyo ukuze sigxume sibheke eceleni ngemva kwe-burpee. Ungasebenzisa amasaka esihlabathi ukwenza umsebenzi ofanayo wokuvimbela futhi uziphoqe ukuthi ugxume ubheke eceleni.
Isisindo esifile
I-Deadlift ingenye yezindlela ezingcono kakhulu zokuzivocavoca ezihlanganisiwe. Uma ufuna ukwakha umzimba ophansi namandla ayisisekelo, udinga ukwethula ezindleleni zakho zokuqeqesha. Uzoqinisa umhlane wakho ophansi futhi usebenzise leyo gluteus elele.
Ama-thrusters
Kimina, kungenye yezivivinyo eziyinkimbinkimbi kakhulu futhi ekhathazayo. I-thruster ihlanganisa i-squat ejulile ne-shoulder press. Uzosebenzisa umzimba wakho wonke futhi uzokwenza kusebenze ukujikeleza ngokuphelele, ngakho kuwukuzivocavoca okuhle ukwenza kusebenze imetabolism. Qaphela kakhulu ngokuma kwezingalo nezihlakala, iseluleko sami ukucela usizo kumqeqeshi ukuze ulungise ukuma kwakho.
Okuhlafunwayo
Hlala phezulu
Ama-Sit-ups i-ab eyaziwa kakhulu ku-CrossFit. Iningi lisebenzisa i-AB-Mat ukulawula umhlane ongezansi futhi likuvimbele ukuthi ungazilimazi ekuqhumeni kokunyakaza. Kufanele ube namandla futhi ugweme ukwenza i-neck lift. Ngaphezu kwalokho, izinyawo azikwazi ukuphakanyiswa phansi.
Crossfit WOD Isifinyezo
Imijikelezo engu-3-4 ngokuphumula phakathi kwemijikelezo. Kufanele unikeze isamba semizuzu engama-30, unikeze noma uthathe.
- Izikwele ezingama-20
- Ama-Burpees angama-20 ngaphezu kwebha
- I-20 deadlift (5 kg ohlangothini ngalunye emgqeni omfushane wamakhilogremu angu-8)
- Ama-thrusters angama-20
- 20 push ups
- I-20 ihlala phezulu