Crossfit ndi njira yophunzitsira thupi lonse, yomwe imakhala ndi ntchito zogwira ntchito zosiyanasiyana, zomwe zimakhala zovuta kwambiri. Mwachidziwikire, izi ndizosiyana mwapadera kuchokera ku masewera osiyanasiyana - masewera olimbitsa thupi, olemera ndi othamanga ndi masewera a masewera, kuwomba, kettlebell kukweza. Ndicho chifukwa chake, kuphunzitsidwa pamtanda ndi maphunziro omwe amapanga thupi lonse.
Ndipo kwa atsikana crossfit - izi, ndithudi, njira mofulumira kuposa maphunziro ena aliwonse, kutaya kulemera kwake komweku.
Choyamba chovuta
Zovutazo zimagwiridwa ndi "class-fitter" yapamwamba yopanga 21 × 15 × 9. Izi zikutanthauza kuti tidzatha kuchita zonsezi mobwerezabwereza - 21 zobwereza pazochitika zonse muyambalo yoyamba, 15 - kuzungulira kwachiwiri, 9 - pachitatu.
- Mahi wolemera - tenga cholemetsa chilichonse chotheka. Timachita mahi - kettlebell pansi, timagwada pansi, timagwira zolemera ndi manja athu ndikuwongolera miyendo yathu, kuponyera kulemera ndi kukonza. Timachita kasanu ndi kawiri.
- Börp ndizochita masewera olimbitsa thupi. Timagogomezera pansi, timatsitsa chifuwa chathu pansi, timakoka miyendo m'manja ndikudumphira, timadumphira mmwamba - timayika manja athu pamutu, miyendo yathu imatambasula. Bwerezaninso maulendo 21.
Tsopano yachiwiri (ya 15 kubwereza) ndi ulendo wachitatu (9 kubwereza) - ndi zonsezi popanda kusokonezeka.
Izi zimapangitsa kuti thupi lanu likhale labwino pa nthawi yoyenera. Izi zikutanthauza kuti simukukhalitsa nthawi, koma kukula kwa zomwe mungathe kuzilemba pazitolo - mofulumira mungathe kupanga maulendo atatuwa popanda kutaya khalidwe, kukwera msinkhu wanu. Apa pali njira yolimbikitsa anthu otchova njuga, ngakhale pankhani yogwiritsira ntchito crossfit kulemera kwake - palibe chifukwa chofunira zina.
Yachiŵiri yovuta
Chipinda chachiwiri cha crossfit cha nyumba ndi mautumiki asanu ndi atatu.
- Cholinga cha "sumo" ku chinsalu - pa ntchitoyi, tikufunanso kulemera. Zomwe zili m'munsizi zimakhala pansi, timagwedezeka, timagwedeza pamadzulo, timagwira kulemera kwake ndikugwedeza manja athu m'makona, ndikukweza kulemera kwake.
- Kuwongolera kuchokera pa khosi - apa zipangizo zathu zonse zachepetsedwa kukhala barolo pa pepala. Timagogomezera bodza, manja pa fretboard, masokosi pansi, mmbuyo, pelvis pa mzere umodzi. Timapitiliza-kutambasula kwa manja.
- Skiing - apa tikusowa chingwe chosasinthasintha, osasowa kukhazikika. Timatenga manja awiri mmanja, tenga hafu-yoloka, tambasula chingwe, kukoketsa manja anu, ndi kumasula chingwe, kutambasula manja anu.
Lamulo liyenera kukhala monga choncho. Koma chiwerengero cha kubwereza ponseponse ndi chimodzimodzi:
- zochita zoyamba - nthawi 10;
- ntchito yachiwiri - nthawi 15;
- zochitika zachitatu - nthawi 20.