U-Crossfit uqeqesho oluphezulu, olujolise ekusebenzeni amaqela ahlukeneyo omzimba. Ngokuncedwa kwezi zivivinyo ungazinqumla ubunzima obuninzi , uhlakulele imisipha, isisu senhliziyo, inkqubo yokuphefumula, kwakunye nokunyamezela komzimba. Kuyimfuneko ukhethe iindlela ezininzi zokuqala, ukuqala ngcono ngeentlobo ezintathu, kwaye ke, unokukhupha ukuya ezintandathu, kwaye uyenze izihlandlo ezili-10 ukuya kwelinye emva komnye. Ngokuqhelekileyo, kufuneka wenze iinqununu ezintathu ukuya ezintlanu.
Ukuqeqeshwa kwe-crossfit kumantombazana
- Izikwere ngokugxuma . Sukuma uqonde, ubeke iinyawo zakho ngobubanzi bamagxa akho kwaye uvele ulula kancane iisoksi zakho. Yenza i-squat, yehla ngaphambi kokuba umlenze ufikelele. Kule meko, izandla kufuneka zikhutshwe, zenze i-swing. Yenza i-jump up, ngelixa uphakamisa izandla zakho phezu kwentloko yakho. Ngokukhawuleza xa uchukumisa umgangatho, khawuleza wenze i-squat elandelayo.
- Zaprygivanie ukuya phezulu . Lo msebenzi we- crossfit ungenziwa kwiholo kunye nasekhaya, apho ulungiselela ibhokisi ekuphakameni kwe-30-50 cm. Ungasebenzisa ibhentshi okanye isinyathelo esiphakamileyo. Yima phambi kwebhokisi, uguqa iingalo zakho uze ufike endaweni ephakamileyo, uze ulungele imilenze yakho. Yehla uze uzame kwakhona.
- Ukuwa . Lo msebenzi we-crossfit ungenziwa ekhaya, nakwiholo. Sinikela ukuba sikhethe ukuhlasela okuqhelekileyo, kodwa ngokuxhuma. Sukuma uqonde kwaye uthathe isinyathelo esicacile, iSkrat ngaphambi kokuba iinqunqa zifikelele. Emva koko, shenxisa umlenze osisigxina, uphakamise umlenze ongemuva phambi kwakho, ukuwuguqa emadolweni. Ngaphandle kokuchukumisa umgangatho, susa umlenze wakho kwakhona, uhlasele.
- I-Push-ups . Ukwenza umsebenzi olandelayo we-crossfit, gxininisa ubuxoki, ufake izandla zakho phantsi kwamagxa akho. Umzimba kufuneka uqonde. Yehla phambi kwesifuba sithintela phantsi, kwaye ke, vuka, kodwa ungagqibeli ngokupheleleyo iingalo.