Crossfit ndi maphunziro omwe ali ndi kulemera kwake. Pulogalamu ya crossfit ndi yotchuka kwambiri pakati pa anthu ophunzitsidwa omwe akufuna kuyambitsa maphunziro osiyanasiyana muholo, kapena omwe alibe mwayi wopita ku maphunziro, akugwira ntchito panyumba.
Tidzachita pulogalamu ya panyumba ya crossfit : magulu atatu a machitidwe 8, pakati pa machitidwe opitirira 1 mpaka 3 mphindi. Zonse zimadalira ubwino ndi thupi lapamtunda womwe umagwiritsa ntchito pulogalamuyi.
Zochita
- "Berypi" - timayamba kuchoka pomwepo, kuchokera pano timapita kumalo oza kunama, kuchokera pano - kutsindika kumakhala, kukankhira manja athu kutali, ndikudumphira ndi thonje. Timachita maulendo 10. Tsopano tipumula - timayika nthawi kuyambira miniti mpaka itatu.
- Magulu a magetsi - kulemera kwa thupi pa zidendene, kuchotsa pakhosi, kubwerera mu chiuno, kuguguda mawondo ndi kumbuyo kumbuyo, ndipo manja akutambasula. Nkhumba imatsika pansi pa mawondo, pamphunzi timayimirira kwa FE. Timachita maulendo 30.
- Kugwa kumbuyo ndi kumbali - ife timaponyera kumbuyo, bondo kutsogolo kumbali yoyenera, ife timakwera mmwamba, ndi phazi lomwelo lomwe timapanga kumbali. Timanyamuka ndi zida zina kumbuyo ndi kumbali, yoyamba kumapazi okwera 20, kenako kumanzere. Bondo liri pamakona abwino, nkhono imachotsedwa, m'mimba imachotsedwa, mikono imatambasula, kulemera kwa thupi kuli pazitsulo.
- Amachoka pa mawondo - manja pa lamba, timachokera ku malo pamadzulo. Tikukwezera mwendo wakumanja, kukokera mwendo wachiwiri ndikuwongolera. Ndiye ife timabwerera pamabondo athu kumanzere, ndiye kulondola. Timachita maulendo 20 pa mwendo.
- Kuphwanyidwa kuchokera ku malo otsika pansi kumachitidwa kasanu ndi kawiri. Pamwamba, tuluka, timagona pansi pansi.
- Sitamu kapena thupi limatuluka - zimachokera kumalo osadziwika. Zingwe zimapindika, manja amanyamuka, kenako pamphuno timanyamuka ndikugwira mapazi. Timachita maulendo 30.
- Kandulo - timagona kumbuyo kwathu, tilumphira miyendo, tiike manja athu pansi, timadula pamapewa ndikuyamba. Kutuluka pang'onopang'ono kumachotsa pakhosi kuchokera pansi, ndikukweza zala kumwamba. Timachita maulendo 30.
- Plank ndizochita masewero olimbitsa mafupa onse. Timakhala kutsindika bodza pamphuno, nyongolotsi imayikidwa, mimba imakhazikika, kumbuyo kuli kolunjika, timakhala pansi ndi masokosi. Timayima masekondi 30.