Okunye ukujima kuyinkimbinkimbi, kugcwele ukunyakaza okuhlanganisiwe okuyinselele, noma kuncike ezakhiweni zokusebenza eziyinkimbinkimbi. Okunye kwenziwa ngezivivinyo ezimbalwa zokushaya emuva. Futhi ngokusebenza kwasekhaya ikakhulukazi, kunobuhle bokulula, ikakhulukazi uma ukhetha iminyakazo efanele.
Lokhu kuvivinya kweladi le-CrossFit kulula kodwa kuzokwenza inhliziyo yakho iphampe futhi imisipha yakho ivuthe.
Iladi elehlayo ekhaya - CrossFit Workout
Qala ngohlelo olufanele lokuvula. Phinda izikhathi ezingu-10 zokugxuma ama-jack, ama-burpees, amapulangwe ashukumisayo, namaphaphu ukuze ufudumale imisipha yakho ngokujima okulandelayo.
Lokhu kuvivinya umzimba okubili kulandela isikimu sokuphindaphinda isitebhisi esehlayo: uzoqala ngama-crunches angama-50 namaphaphu angama-50 (ingqikithi, hhayi umlenze ngamunye!), kulandelwa ama-40 ngamunye, angu-30 ngamunye, angu-20 ngamunye, futhi angu-10 ngamunye.
Qiniseka ascansar futhi ululame ngesikhathi umzuzu owodwa kuya kwemibili phakathi kwesethi ngayinye. Uma uqala ukukhathala futhi uzwe indlela yakho yokusebenza iqala ukuwohloka, yenza izikhawu zakho zokuphumula zibe zinde.
Esilungiseleloni sokuzivocavoca, ngokuvamile ungenza lokhu kuvocavoca isikhathi ukuze uqhudelane nabanye abangani bakho be-CrossFit. Uma wenza leli ladi ekhaya, awudingi ukunqamula umncintiswano ngokuphelele. Isikhathi sokujima futhi ngesikhathi esilandelayo lapho uzama khona, zama ukushaya irekhodi lakho.
I-Sit-ups
- Qala ngokulala ngomhlane amathe ezinyawo zakho athintane futhi uvule amadolo.
- Yelula izingalo zakho ngaphezu kwekhanda lakho ukuze uqalise ukunyakaza.
- Cindezela umgogodla wakho futhi, ugcine izinyawo zakho zithintana, hlala kuze kube yilapho izingalo zakho zifika ezinyaweni zakho, noma phansi.
- Ngokulawula, yehlisa umhlane wakho phansi. Lapho unempinda!
Zama ukugwema umfutho phakathi ne-crunches yakho. Ukulawula ukunyakaza kuzokwandisa ukusha kwakho okuyinhloko.
Izinyathelo
- Qala ukuma izinyawo zakho zihlukene ngobubanzi, izingalo emaceleni akho.
- Hamba uye phambili futhi wehlise kancane idolo lakho phansi ngenkathi ugcina idolo lakho langaphambili ngemuva kwezinzwane zakho zangaphambili. Womabili amadolo kufanele akhe ama-engeli angama-90 degree.
- Gcina isisindo sakho emlenzeni wakho wangaphambili, phusha phansi bese ubuyela endaweni yokuqala.
- Bese, phinda ukunyakaza ngomlenze ophambene.
Ukwenza amaphaphu akho abe inselele kakhulu, ungathatha ama-dumbbell, ama-kettlebell, noma izimbiza zamanzi, kuye ngokuthi yiziphi izinto ezisetshenziswayo onazo ekhaya. Uma unezinkinga zamadolo, ungakwazi futhi ukushintsha lokhu kunyakaza ukuze uthole i-reverse lunge, ephephe kakhudlwana emadolweni.