I-crossfit iyinhlangano yokuzikhandla okukhulu kakhulu kohlobo oluthile. Yilokho, lapha, ngokuyinkimbinkimbi eyodwa, uhlanganisa kokubili ukuqeqeshwa kwe-cardio namandla. Kodwa-ke, kulo mdlalo akukho mkhakha - akukho usuku olunjalo olwenzayo ohlelweni olufanayo, ngoba isisekelo se- crossfit ukulayisha umzimba wakho nsuku zonke kusuka ezinhlangothini ezahlukene.
Kulezi zihlukahlukene, Yebo, kanye nokuheha kwe-crossfit kwabaqalayo. Kodwa-ke, ukuqhutshwa kokuzivocavoca, ngisho nasezindlini ezincane futhi ezingenacala, kuyadingeka ngengqondo, kungenjalo esikhundleni "somphumela ohlangothini" wokuqeqesha ngendlela yesimangaliso, uzothola izinkinga zempilo kanye nenhliziyo eboshiwe.
Ungayithatha kanjani enye indlela ohlelweni lwe-crossfit lwabaqalayo?
Ukuze kuqeqeshwe ukuletha kokubili injabulo kanye nenjabulo, ngokuqinisekile kufanele kulungiswe esimisweni sakho siqu. Kunezibonelo ezimbalwa ezinhle kakhulu zohlelo lwe-crossfit lwabaqalayo:
- uhlelo 3+ 1 - 3 izinsuku zokuqeqeshwa ngokulandelana, bese-ke usuku lokuqala lokuphumula, bese umjikelezo wonke uphindwa ngomunye;
- uhlelo 5 + 2 - lokhu kungukuthi izinsuku ezingu-5 zokuqeqesha zilandelana nezinsuku ezingu-2 zokuphumula, ngokuyisisekelo, uhlelo oluhle lwabafuna umsebenzi;
- "Kakhululekile" umjikelezo wosuku lwezinsuku ezingu-4 - faka nje ukusebenza okungu-4 ngesonto njengoba uthanda.
Manje mayelana nokuthi ungashintsha kanjani umthwalo ngokwawo ekuqeqeshweni kwi-crossfit yabaqalayo. Noma iyiphi inkimbinkimbi, okungcono, kufanele iqukathe:
- i-cardioion;
- i-gymnastics;
- ukulinganisa.
Kodwa uma ungenalo ithuba lokusebenzisa konke lokhu ngesikhathi sesifundiso esisodwa , ungabambelela emjikelezweni olandelayo:
- Usuku 1 - i-cardio;
- usuku 2 - ukuvocavoca + ukulinganisa okunzima;
- Usuku lwesithathu - isifo senhliziyo nokuzivocavoca;
- usuku lwesine - ukuphumula;
- usuku lwesihlanu - ukuvocavoca;
- usuku lwesithupha - ukukhulisa i-cardio;
- Usuku lwama-7 - i-cardio, i-gymnastics, i-weightlifting;
- usuku 8 - ukuphumula;
- usuku lweshumi nesishiyagalolunye - ukuphakamisa umzimba;
- usuku lweshumi - i-cardio + yokuvocavoca;
- usuku lweshumi nane - i-cardio, ukuvocavoca, ukulinganisa umzimba;
- usuku loku-12 - ukuphumula.
Ngosuku lwe-13, ukuphila akupheli, siqhubeka nomjikelezo kusukela ngosuku lokuqala.