Crossfit ihurongwa hwekudzidzira muviri wose, unoshandiswa nehutano hwakanaka, nguva dzose dzakasiyana-siyana maitiro nekukwirira kwakasimba. Nenzira yakawanda, ichi chinhu chakasiyana-siyana chezvinhu zvakasiyana-siyana kubva mumitambo yakasiyana-siyana - gymnastics, nzara uye nhandare uye masimbi emitambo, kukwaya, kettlebell kusimudzira. Ndicho chikonzero, kurovedzwa kwepamuchinjikwa inodzidziswa maitiro akawanda anoumba muviri wose.
Uye nekuda kwevasikana crossfit - izvi, zvechokwadi, nenzira yakakurumidza kudarika chero humwe humwe kudzidziswa, kurasikirwa nechiremera chinovengwa.
Yokutanga yakaoma
Iyo yakaoma yakaitwa nechesi ye "cross-fitter" alternation 21 × 15 × 9. Izvi zvinoreva kuti tichaita zvose mukutenderera katatu - 21 kudzokorora kwebasa rega rega mumutambo wokutanga, 15 - mumutambo wechipiri, 9 - muchitatu.
- Mahi uremu - tora chero humwe uhu hunokwanisika iwe. Tinoita mahi-kettlebell pasi, tinonamatira mabvi muchikwereti, tinotora uremu nemaoko edu uye tinomisa makumbo edu, tinokanda uremu uye tinohugadzirisa. Tinoita nguva 21.
- Börp ndiyo miitiro inonyanya kuratidzwa mumutambo. Tinowedzera kusimbiswa pasi, tinoderedza chifuva chedu kusvika pasi, tinokwevera makumbo nemaoko mukumhanyira, tinokwira kumusoro - tinoisa maoko edu pamisoro yedu pamwechete, makumbo edu akatambanudzwa. Dzokorora kanomwe.
Ikozvino yechipiri (ye15 reps) uye yechitatu pota (9 reps) - uye izvi zvose pasina kushungurudzika.
Izvi zvinokonzerwa nehutano hwepfungwa hunofanirwa kuitwa pasi pemazuva - kureva kuti iwe hauna kukwana munguva, asi kukura kwezviitiko zvako kunofanira kuiswa pajaira - nekukurumidza iwe unogona kuita izvi zvitatu zvakasiyana pasina kurasikirwa nehutano, inowedzera huwandu hwako. Heino nzira yekukurudzira vanbhejera, kunyange kana zvasvika pakushandisa crossfit yekurasikirwa kwemazivi - hapana chikonzero chekuwedzera kukurudzira .
Yechipiri yakaoma
Yechipiri chidimbu chemuchinjikwa yeimba yacho maiva nemakwikwi mashanu ezvidzidzo zvitatu.
- Chirongwa che "sumo" kune chidimbu - nokuda kwechiito ichi, isu zvakare tinoda kuyerwa. Nhamba yacho inorara pasi, tinonamatira, tichikotama pamabvi edu, tichibatanidza uremu uye tichikotamisa maoko edu mumakumbo, tichikwevera kurema kwechirwere.
- Kusvetuka kubva mumutsipa - pano zvose zvishandiso zvedu zvakaderedzwa kusvika kubha pari. Tinowedzera kusimbisa nhema, maoko pafretboard, masokisi pasi, shure, pelvis pane imwe mutsara. Isu tinobuda-pane kuwedzerwa kwemaoko kubuda.
- Kuchecheka - pano tinoda tambo yakanyatsogadziriswa, yakashata kune imwe yakagadzikana kuisa. Tinotora zvigaro zviviri muruoko, tora hafu-kufamba, tambanudza tambo, tambanudza maoko ako kumashure, uye usunungure tambo, kutambanudza maoko ako mberi.
Urongwa hunofanira kunge hwakafanana naizvozvo. Asi nhamba yekudzokorora mumativi ose ndeyechete:
- chiito chekutanga - 10 nguva;
- chiitiko chechipiri - nguva 15;
- basa rechitatu - makumi maviri.