Crossfit ndi pulogalamu yonse yophunzitsira yomwe imaphatikizapo masewera olimbitsa thupi komanso kuphunzitsa mphamvu . Mwachidule, maphunziro a crossfit angalowe m'malo mwanu ndi ntchito yodzikongoletsera ( kupanga , kuthamanga kwa ndege, kuthamanga), ndi "kugwedeza" mu masewera olimbitsa thupi. Zochepa zowerengera ndi zosiyana-siyana - ndicho chimene chiri chofikira.
Tempo
Kulamulira kwakukulu kwa crossfit ndiko kuti machitachita sayenera kuchitidwa mofulumira, koma mu nthawi yochepa. Mwapatsidwa, mwachitsanzo, mphindi zisanu, zomwe muyenera kupanga 3-4 "mabwalo". Bwalo limodzi limaphatikizapo masewero osiyanasiyana, kusiyana pakati pa zomwe muyenera kuchepetsa, kapena kusachita. Pasanapite nthawi mumasiya kudzimvera chisoni ndikuyesera kuti musapange 3-4 maulendo a mphindi zisanu, koma 5, 6 ndi zina zotero. Izi zikutanthauza kuti, dziperekeni mokwanira. Lamulo ili limapangitsa crossfit kukhala yabwino kulemera.
Zochita
Pafupi ndi mfundoyi. Ganizirani ndikuchita zomwe mukuchita pa mtanda.
- Kudumpha pa chingwe - 200 nthawi.
- Ntchentche zomwe zimakhala ndi phokoso - maulendo 15.
- Birpi - maulendo 10. Birpi ndi ntchito yopambana kwambiri yopsereza. Mumakhala kugogomeka pansi, kukankhira kamodzi, kukoka miyendo yanu ndi manja wina ndi mzake ndikukwera mmwamba - zonsezi mu akaunti imodzi.
- Kukoka-nthawi 12. Popeza tikulingalira zazing'ono zapachikazi, timatengedwa "mwachikazi," pamtanda wochepa.
- Sungani zofalitsa - maulendo 30. Mu malo oyambirira - atagona kumbuyo kwake, mawondo akugunda, manja olunjika amabweretsedwa, ndipo pamene tikukweza, timawafikitsa kumapazi.
- Kudumpha pazeng'onoting'ono - maulendo 15. Mukusankha kutalika kwanu, zimadalira luso lanu loyamba.
- Kusokoneza - nthawi 10.
- Kupalasa - nthawi 40. Timatenga khosi ndikuyesa kuthamanga.
Icho chinali chipewa chimodzi. Mukhoza kuyamba ndi chimodzi, koma ndikuyenera, muyenera kupanga osachepera 3. Pakati pa mabwalowo mupume mphindi 10. Nthawi yophimba limodzi ndi 6 mphindi 37 masekondi.