Ngamanye amaxesha, ngenxa yezizathu ezahlukeneyo, asikwazi ukujoyina ijimu kodwa sifuna ukuqeqesha. Ngoko ungayenza kwakhona ekhaya nge Inkqubo yeCrossFit njengale sikucebisa kuwe. Kuyinyani ukuba ngamanye amaxesha siziva sisikelwe umda ngakumbi kunakwijimu, kodwa sinokufikelela oko.
Iinzuzo kukuba ungaqeqesha nanini na nanini na ufuna, nangona kuyinyaniso ukuba kufuneka ube nentshukumisa, kuba maxa wambi yingxaki efanayo esijamelana nayo ngokuba sekhaya. Yiba nokuba kunjalo, namhlanje siza kuqalisa ngale ndlela ye-CrossFit ukwenza ngokukhululeka ekhaya.
Ukufudumala ngaphambi kokuba uqale inkqubo yesiqhelo
Kufuneka sisoloko sizifudumeza kancinci phambi kokuba siqalise naluphi na uhlobo lomthambo. Kule meko, into esiyincomayo ukubheja kwezinye iintshukumo ezilula zombini kunye neengalo, kunye nemilenze kunye namadolo, ngaphandle kokulibala intamo. Kuba Ngoluhlu lokuphefumla olunzulu senza ezinye iinguqu okanye iintshukumo eziphindaphindayo. Le yindlela esilungiselela ngayo umzimba ukuba uqale ukwenza inkqubo yethu. Xa ugqibile ukuyenza, kuya kufuneka wenze ukolula ukuze ukwazi ukubuya uzolile.
Umthambo omncinci we-cardiovascular in your CrossFit routine
Ukuqala nayiphi na indlela yokuzihlonipha, akukho nto ifana nomthambo omncinci we-cardiovascular. Intwana yebhayisekile ukuba unayo ekhaya okanye ngenye intambo yokutsiba Ikwayenye indlela. Ukubaleka kodwa ukwenza kwindawo enye kwaye ungashukumi kunokuba yenye ingcamango xa singenalo naluphi na uhlobo lomatshini wokuqhuba olu hlobo lomthambo.
Umthambo ongenanto
Yaziwa njengeHollow Rocks kwaye yenye yezo mithambo apho kufuneka sigcine ulawulo olululo lomzimba. Ngoko ke kufuneka sizilolonge kakhulu ukuze siyifumane ngendlela esifuna ngayo. Ukulala sijonge phezulu, kufuneka sikwazi ukolula iingalo zethu kodwa ngaphandle kokuthoba umzimba wethu kakhulu. Kwenzeka into efanayo ngemilenze kwaye kufuneka uqale ngemilenze yakho egobileyo kwaye uyolule ukuze ukwazi. ukuba nesisu esibambekayo imizuzwana embalwa. Umzimba uya kuhlala ukwimo egobileyo.
Izikwere
Yenye yezo mthambo ongenakuze uphoswe kuyo nayiphi na indlela yokuzihlonipha. Ngoko ke, ukuba sithetha nge-CrossFit, nangaphantsi. Emva kokufudumala kancinci, lixesha lokuba uqale ngabo. Sebenza onke amaqela ezihlunu ezinkulu, ekubeni basebenza isisu, baphuhlise ubunzima bemisipha kwaye baphucule ukuma. Qala ngothotho oluthile olukhanyayo kodwa kancinci kancinci ungazisa ubunzima obuthile kubo. Kancinci kancinci uya kudala ukuqina ngakumbi ngokweemfuno zakho.
IBurpees
Ukuba ufuna ukusebenza ngamandla kodwa ukwaxhathisa kuya kufuneka wenze njalo khetha i-burpees. Le yenye yezona zigqibeleleyo onazo. Njengoko uyazi, siqala ukusuka kwindawo yokuma, emva koko sixhomekeke kwizandla zezandla zethu kwaye sixhomekeke emzimbeni wethu. Senza i-flexion ukuze sithobe ngakumbi emhlabeni, sixhuma ukuphakama kwaye emva koko, xa simile, solula iingalo zethu ngokupheleleyo.
Ukunyuka kweNtaba
Ngomnye uqheliselo olukhulu ukugcina engqondweni kwaye kule meko, siqala ukusuka emhlabeni kunye neentende zezandla zethu zixhaswe kakuhle, umlenze omnye wolulelwe ngokupheleleyo ngasemva kwaye omnye ugobe phambili. Emva koko, ngokutsiba kuya kufuneka sitshintshe imilenze. Kodwa kufuneka zilawulwe kodwa zilandelwe ukutsiba ngempembelelo enkulu. Siza kusebenza zombini i-femoral kunye ne-gluteus maximus okanye i-quadriceps. Hlanganisa imithambo, yongeza ubunzima kunye nobunzima ukuze ufezekise iinjongo zakho.