I-Crossfit yinto ephakamileyo yokuqhuba umsebenzi odibeneyo. Oko kukuthi, ngokukodwa kwinkimbinkimbi, udibanisa zombini i-cardio nokuqeqeshwa kwamandla. Nangona kunjalo, kule midlalo akukho bucalulo - akukho suku olunjalo olusebenzayo kule nkqubo efanayo, kuba isitshixo se- crossfit ukulayisha umzimba wakho imihla ngemihla ukusuka kumacala athile.
Kulo luhlu, ngokuqinisekileyo, kunye kunye nomtsalane we-crossfit kubaqalayo. Nangona kunjalo, ukuzenzelela okunye, kwimihlaba emfutshane kunye engenamacala, kuyimfuneko engqondweni, kungenjalo esikhundleni se "siphumo esisecaleni" sokuqeqeshwa ngendlela yesimangalisa, uya kufumana iingxaki zempilo kunye nentliziyo ephazamisekileyo.
Indlela yokwenza enye imithwalo kwiprogram ye-crosswork yabaqalayo?
Ukuze uqeqesho luzise uncedo kunye nolonwabo, ngokuqinisekileyo kufuneka luhlengahlengiswe kwishedyuli yakho. Kukho imizekelo emininzi yeprogram ye-crossfit yabaqalayo:
- isicwangciso 3 + 1 - 3 iintsuku zokuqeqesha emgceni, emva koku-1 usuku lokuphumla, kwaye umjikelo wonke uphinda uphinda ngokutsha;
- icebo 5 + 2 - le ntsuku ezi-5 zokuqeqesha ngokulandelana kunye neentsuku ezi-2 zokuphumla, ngokukodwa, icebo leklasi labafuna umsebenzi;
- Ukhululekile "umjikelo wemihla-4 - faka nje u-4 ukusebenza ngeveki njengoko uthanda.
Ngoku malunga nendlela yokwenza umthwalo ngokwawo ekuqeqesheni kwi-crossfit kubaqalayo. Naluphi na ubunzima, mhlawumbi, kufuneka luqulethe:
- cardioion;
- gymnastics;
- ukunyusa.
Kodwa ukuba awunalo ithuba lokusebenza kulo lonke le seseshoni yoqeqesho olunye, unamathela kumjikelezo olandelayo:
- Usuku 1 - i-cardio;
- Umhla wesi-2 - i-gymnastics + ukuxinisa okunzima;
- Usuku lwesithathu - i-cardiovascular and gymnastics;
- usuku lwesine - ukuphumla;
- ngosuku 5 - i-gymnastics;
- Umhla wesi-6 - ukunyusa i-cardio;
- Umhla wesi-7 - i-cardio, i-gymnastics, i-weightlifting;
- Usuku lwe-8 - ukuphumla;
- ngosuku lwe-9 - ukunyusa umzimba;
- usuku lwe-10 - i-cardio + gymnastics;
- usuku lwe-11 - i-cardio, i-gymnastics, i-weightlifting;
- ngomhla we-12 - ukuphumla.
Ngosuku lwe-13, ubomi abupheli, siyaqhubeka nomjikelezo ukususela ngomhla wokuqala.