Crossfit kwa Oyamba

Crossfit ndipamwamba kwambiri ntchito yosiyanasiyana ya mitundu yosiyanasiyana. Ndiko, apa, mu zovuta zambiri, mumagwirizanitsa maphunziro onse a cardio ndi mphamvu. Komabe, mu masewerawa palibe malingaliro - palibe tsiku lomwelo lomwe mukugwira ntchito pulogalamu yomweyo, chifukwa chofunika cha crossfit ndikutsegula thupi lanu tsiku ndi tsiku kuchokera kumbali zosiyanasiyana.

Mu zosiyanasiyana, ndithudi, kuphatikiza ndi kukongola kwa crossfit kwa Oyamba. Komabe, zochitika zina zowonjezereka, ngakhale m'zinthu zochepa kwambiri ndi zopanda chilungamo, ndizofunika ndi malingaliro, mwinamwake mmalo mwa "zotsatira zoyipa" za maphunziro monga mawonekedwe odabwitsa, mudzapeza mavuto a thanzi ndi mtima wodwala.

Kodi mungasankhe bwanji njira zina zolimbitsa thupi?

Pofuna kuphunzitsa kuti phindu likhale lopindulitsa komanso losangalatsa, iwo ayenera kusintha malingaliro anu. Pali zitsanzo zabwino kwambiri za pulogalamu ya crossfit ya oyamba kumene:

• Chiwembu 3 + 1 - 3 masiku ophunzitsira mzere, kenako 1 tsiku lopumula, ndiyeno kuzungulira konseku kubwerezedwa pa chatsopano;
• ndondomeko 5 + 2 - ili ndi masiku asanu akuphunzitsani pamodzi ndi masiku awiri a mpumulo, mwachidule, ndondomeko yapadera ya ofunafuna ntchito;
• "Free" kayendetsedwe ka masiku 4 - ingoikani 4 kuchita masabata pamlungu momwe mumakonda.

Tsopano za momwe mungasinthire mtolowo wokha pa maphunziro pa crossfit kwa Oyamba. Zovuta zonse, makamaka, ziyenera kukhala:

• mtima;
• zojambula;
• kulemetsa.

Koma ngati mulibe mwayi wogwiritsira ntchito zonsezi mu gawo limodzi lophunzitsira , mukhoza kumamatira kumbuyo:

• Tsiku 1 - cardio;
• tsiku 2 - masewera olimbitsa thupi + heavy weightlifting;
• Tsiku 3 - m'mtima ndi masewera olimbitsa thupi;
• Tsiku 4 - kupumula;
• tsiku lachisanu - gymnastics;
• tsiku la 6 - kulemetsa + cardio;
• Tsiku la 7 - cardio, masewera olimbitsa thupi, weightlifting;
• Tsiku 8 - kupumula;
• tsiku la 9 - kulemetsa;
• tsiku la 10 - cardio + gymnastics;
• tsiku la 11 - cardio, masewera olimbitsa thupi, weightlifting;
• tsiku la 12 - kupumula.

Pa tsiku la 13, moyo sutha, timapitiriza ulendowu kuyambira tsiku loyamba.