Crossfit ndi chiphunzitso cholimba, chofuna kupanga magulu osiyanasiyana a minofu. Mothandizidwa ndi zochitika zoterezi mungathe kuchotsa kulemera kwakukulu , kukhala ndi minofu, minofu ya mtima, kupuma, komanso kupirira kwa thupi lonse. Ndikofunika kusankha masewera angapo, kuyamba bwino ndi zitatu, ndiyeno, mukhoza kubweretsa mpaka asanu ndi limodzi, ndi kuzichita nthawi 10 mpaka 20. Kawirikawiri, muyenera kupanga mapepala atatu kapena asanu.
Zochita za crossfit kwa atsikana
- Masewera ndi kulumpha . Imirirani molunjika, kuyika mapazi anu pambali pa mapewa anu ndi kutulutsa pang'ono masokosi anu. Gwiritsani ntchito masewera olimbitsa thupi, kuponyera musanafike kumapeto. Pankhaniyi, manja ayenera kubwezeretsedwa, kupanga kusambira. Ikani dumphirani mmwamba, pamene mukukweza manja anu pamutu panu. Mukangogwira pansi, yesetsani kuchita masewerawa.
- Zaprygivanie kwa kutalika . Chochita ichi cha crossfit chikhoza kuchitidwa muholo ndi kunyumba, zomwe zimakonzera bokosi kutalika kwa masentimita 30-50. Mukhoza kugwiritsa ntchito benchi kapena sitepe yapamwamba. Imani kutsogolo kwa bokosi, mutambasule manja anu ndikudumphira kumtunda, ndiyeno, yongolani miyendo yanu. Pitani pansi ndi kuyesanso.
- Kugwa . Ntchito iyi yopita ku crossfit ikhoza kuchitidwa kunyumba, komanso muholo. Timapereka chisankho chodziwika, koma ndi kudumpha kunja. Imani mwamphamvu ndipo mutenge mozama, Squat musanafike kumapeto. Pambuyo pake, chotsani mwendo wothandizira, ndikukweza mwendo wakutsogolo kutsogolo kwa iwe, ukuwerama paondo. Popanda kugwira pansi, yendetsani mwendo wanu kachiwiri, ndikuyambitsa.
- Kusokoneza . Pochita zochitika zotsatirazi pa crossfit, pewani kunama, kuika manja anu pansi pa mapewa anu. Thupi liyenera kukhala lolunjika. Pita patsogolo pa chifuwacho chigwire pansi, ndiyeno, nyamuka, koma musamamange mikono yonse.