U-Crossfit uqeqesho kunye nesisindo sakhe. Inkqubo ye-crossfit ithandwa kakhulu kubantu abaqeqeshwe abafuna ukuhlukana noqeqesho kwiholo, okanye abangenayo ithuba lokufumana uqeqesho, bahlala ekhaya.
Siza kuqhuba inkqubo yekhaya yesiqhelo : izibonda ezintathu zeendlela ezi-8, phakathi kokuzivocavoca ziphumla kwi-1 ukuya kwemizuzu emithathu. Konke kuxho mekeke kwimpilo kunye nokuzimelela ngokomzimba womzila ogqithiseleyo wokusebenzisa inkqubo.
Ukuzivocavoca
- "Berypi" - siqala ukuyeka ukuhlala, ukusuka apha siye kwindawo yokulala, ukusuka apha - ugxininiso luhlezi, luqhube izandla zethu kude nomgangatho, kwaye usuquke ngekotoni. Senza amaxesha angama-10. Ngoku siphumla - sibeka ixesha ukusuka kwimizuzu ukuya emithathu.
- Izigulane zomoya - ubunzima bomzimba kwizithende, ususe i-pelvis, uguqe kwi-joint hip, uguqa ngamadolo uze ugobe ngasemva, kwaye izandla zihamba phambili. I-pelvis ihla ngezantsi kwinqanaba lamadolo, ekuphumeni kwesikhala siya ku-FE. Senza amaxesha angama-30.
- Ukuwa kwakhona kwaye kwicala - siyibuyisela emuva, idolo langaphambili ngendawo echanekileyo, sikhuphuka, sinyawo olufanayo senza ukuhlaselwa kwicala. Siphakamisa kunye nokuhlaselwa okunye emva nangapha, ukuya kuqala ukuya emlenzeni wokunene amaxesha angama-20, ngoko ke ngakwesobunxele. Amadolo ajikelezileyo, i-pelvis iyakhutshwa, isisu siphindwa, izikhwebu zoluliwe, ubunzima bomzimba bubekwe kwizithende.
- Iphakama emadolweni - izandla phezu kwebhanti, sisenza kwisimo samadolo. Siphakamisa umlenze wokunene, susa umlenze wesibili uze uqondise. Emva koko sabuyela emadolweni kuqala ngakwesokunxele, ngoko ngokufanelekileyo. Senza amaxesha angama-20 ngomlenze.
- Ukuxhaswa kwamanzi ukusuka kwindawo yokulala phantsi kuqhutywa ngamaxesha angama-20. Ekuphakameni, phuma, silala phantsi phantsi.
- I-Sitam okanye umzimba uphuma - ukusukela kwisithuba esifanelekileyo. Amathanga aphelile, izandla ziphakanyiswa, ngoko kuthunjelwa sisuka size sichukumise entendeni yeenyawo. Senza amaxesha angama-30.
- Amakhandlela - silala emhlane wethu, siphakanyise imilenze yethu, sibeke izandla zethu phantsi kwamatye, siphula emagxeni nasentloko. Ekuphumeni kancinci krazula i-pelvis ukusuka phantsi, kwaye udibanise iinzwane ukuya kwindawo. Senza amaxesha angama-30.
- Iplank isenzo kuwo wonke amaqela omzimba. Siba ligxininiso lobuxoki kwi-forearm, i-pelvis igqityiwe, isisu siyagxininiswa, umqolo uphendule, sihlala phantsi phantsi ngeesokisi. Simi imizuzwana engama-30.