I-Crossfit ekhaya yamantombazane: ukuzivocavoca, izinhlelo zokuqeqesha * Isiphambano

I-Crossfit yamantombazane ekhaya ayihlukile kakhulu ekuqeqesheni abamele abanamandla besintu. Ngaphandle kokuthi ekubekeni imigomo: abesilisa, njengomthetho, bafuna ukwenza izivivinyo zamandla, ngenkathi amantombazane evame ukufuna izinhlelo ze-crossfit zokwehlisa isisindo.

Kunzima impela ukwenza uhlelo lokuqeqesha olusebenzayo wedwa, ngakho-ke sikulungiselele zonke izinto ezidingekayo nezincomo zakho ngendlela yokuthi ungagcini ngokufeza izinhloso zakho, kepha futhi ujabule. Ngemuva kwakho konke, ukuwela ekhaya kwabesifazane akufanele kube wusizo kuphela, kepha futhi kube yinjabulo - khona-ke umphumela uzoba mkhulu.

Imishini edingekayo yokuqeqeshwa

Ngaphambi kokuqala amakilasi, kudingeka sinqume ukuthi yimaphi amathuluzi esinawo kulokhu - ukuthi yini esingayilungiselela nokuthi yini esingayilungisi.

Ngendlela elula, awudingi lutho. Uzobe wenza izivivinyo zomzimba. Kodwa-ke, kufanele kukhunjulwe ukuthi ngeke ukwazi ukuqhubeka ngokungapheli ngale ndlela, futhi izivivinyo ezifanayo zizoba yisicefe. Ngakho-ke, ungaqala ngaphandle kwempahla eyengeziwe, bese kancane kancane uthenge okuthile kusuka kuhlu olungezansi.

Kuyadingeka

Kunconywa ukuthi wonke amantombazane abe nemishini yezemidlalo elandelayo ngesikhathi sokuqeqeshwa kwe-crossfit ekhaya (ikakhulukazi kwabaqalayo):

UMat. Uzosibonga futhi lapho uqala izivivinyo zakho ze-abs. Yiqiniso, ungayifaka esikhundleni sayo ngengubo egoqwe ngesigamu, kodwa ukuzivocavoca kumata wokuzivocavoca kukhululeke kakhulu futhi kuyajabulisa.
Ama-dumbbells awelekayo. Uma ufisa, zingashintshwa ngezindlela ezisizayo: ubhaka ogcwaliswe ngobuningi ngezincwadi, noma amabhodlela epulasitiki, ngaphakathi lapho kuthelwa khona isihlabathi. Kepha okungcono, ungakhohlwa ukuthi udinga ukujabulela imidlalo, uma kungenjalo ngeke wenele isikhathi eside.
Intambo ye-Jump "mammoth" yasendulo yokusebenza ekhaya, ejwayelekile komama bethu nogogo. Futhi ukusebenzisa ekhaya, leli ithuluzi elingenakubuyiselwa ngokuphelele. Kukhona eyodwa kepha: lapho usebenza ngentambo, kuvame ukungqongqoza phansi, futhi omakhelwane bakho bangase bangakwazisi lokho. Zama ukusebenzisa lokho okubizwa ngentambo esheshayo, kuncane futhi kunomsindo omncane kakhulu.

Kuzoba wusizo

Okulandelayo uhlu lwamadivayisi awusizo kakhulu wokuzivocavoca kwabesifazane kwe-crossfit ekhaya, okuzosiza ukwehlukanisa ukuqeqeshwa:

I-Fitball. Ibhola lokuzivocavoca lingasetshenziselwa ukuguqulwa kwamapulangwe ahlukahlukene, ama-crunches kanye ne-hyperextension.
Ibha yokudonsa - yebo, akufanele ungayinaki ukuzivocavoca umzimba ophezulu (futhi udinga ibhande elikhethekile lokunwebeka lebha evundlile uma ungakwazi ukuzidonsela amanzi ngomsele).
Ibhokisi eliqinile eliphansi. Kepha uma ufuna ukugxuma, ungangena esikhundleni sokugxuma okuphezulu endaweni.

Ukuzivocavoca kokuzijwayeza ekhaya

Ake sibheke yonke imithambo yokuzivocavoca efanelekayo ukuthi amantombazane ayisebenzele ekhaya. Ngokwesiko, sizozihlukanisa zibe yizinto ezingenziwa ngaphandle nangemishini.

Ukuzivocavoca ngaphandle kokusungula

IBurpee.
© logo3in1 - stock.adobe.com
Ama-sit-ups nama-V-sit-ups (lokhu kungukuzivocavoca kwabezindaba okuvela endaweni ethambekele nencwadi - ngezansi kuzoba incazelo).

© Izithombe zeFlamingo - stock.adobe.com
Ukujima.
Izikwele (zakudala, ngokugxumela ngaphandle, "amavolovolo" - emlenzeni owodwa).

© Makatserchyk - stock.adobe.com
Ama-lumges.
© Paul - stock.adobe.com
Ipulangwe.
© luckybusiness - stock.adobe.com
I-Corner (ingenziwa futhi phansi).
© Vadym - stock.adobe.com

Ukuhlaziywa okuningiliziwe kokuzivocavoca ngaphandle kwemishini yamantombazane yokuzijwayeza ekhaya:

Ukuzivocavoca nge-inventory

Ukugxumela ebhokisini.
© leszekglasner - stock.adobe.com
I-Fitball hyperextension.
Izikwele zeDumbbell.
Intambo yokweqa.
Ukudonsa (okungenzeka ngebhande le-elastic, ukudonsa okuvundlile kubha ephansi kufanelekile kwabaqalayo).
Ama-lens aphethe ama-dumbbells esandleni.
© Makatserchyk - stock.adobe.com

Funda kabanzi ngokuzivocavoca umzimba

Uhlelo oluncane lwezemfundo kokuzivocavoca okungaziwa.

IBurpee... Lapha udinga ukwenza ngokungaguquguquki lezi zenzo ezilandelayo: thatha ukugcizelela ulele phansi, uphushe phezulu, uvuke futhi ugxume, ngenkathi ushaya izandla ngaphezulu kwekhanda lakho. Bese uphinda futhi.

Abasubathi abanolwazi oluningi bangahlanganisa ama-burpees akudala nezinye izivivinyo, ngokwesibonelo, ngemuva kokuphonswa, hhayi nje ukugxuma, kepha gxumela ebhokisini. Enye indlela ukwenza ukudonsa.

V ukuhlala phansi... Okuthiwa yincwadi encane. Indawo yokuqala ilele ngomhlane, bese ngasikhathi sinye siphakamisa imilenze nezingalo zethu, njengokungathi ukugoqa incwadi. Kubalulekile ukugcina imilenze nezingalo zakho ziqondile ngenkathi wenza lokhu. Ukuzivocavoca kusebenza kahle i-abs ephezulu nephansi ngasikhathi sinye.

Ukujima... Wonke umuntu uyazi lo msebenzi. Kepha hhayi wonke umuntu owazi ukuthi angakwenza kanjani kahle. Izintende "zibheke" phambili, zime kabanzi kunamahlombe, amasokisi ahlangane, isinqe asinamatheli. Umugqa - emuva, isinqe, imilenze - wakha indawo eyisicaba. Lapho ucindezela phezulu, qiniseka ukuthi uthinta phansi ngesifuba sakho bese uqonde kuze kube yilapho izingalo zakho sezeluliwe ngokuphelele. Ukuzivocavoca kusebenza kahle kakhulu imisipha ye-pectoral kanye ne-triceps, futhi ne-deltas yangaphambili nayo iyabandakanyeka. Ngeke siyisebenzise kabi, kepha akufuneki kangako ukuyikhipha. Abaqalayo abaqedile bangakwenza kusuka emadolweni abo.

Izikwele zeDumbbell. Elinye igama ngama-squats e-goblet. Awahlukile kuma-squats wendabuko, isidingo sokubamba i-dumbbell phambi kwakho esifubeni sakho sengezwa ekuhambeni okujwayelekile. Esikhundleni sokuqala - imilenze ibanzi kancane kunamahlombe, ingemuva iqondile, sibamba i-dumbbell ngezandla zombili esifubeni, sibheka ngqo phambi kwethu (ungaphakamisi ikhanda lethu phezulu noma ulinciphise). Okubalulekile: ngesikhathi sokuzivocavoca, emuva kufanele kuhlale kuyisicaba, i-pelvis kufanele idonswe emuva kancane, umthwalo usatshalaliswa engxenyeni engaphandle yonyawo (asiweli ezinzwaneni noma ezithendeni). Udinga ukugoqa ngokufana kwethanga phansi noma phansi kancane.

Ipulangwe... Kungabonakala - ukuma endololwaneni yakho ungenzi lutho, yini engaba lula? Cabanga kanjalo nawe - bese ngikucela ukuthi ume amasekhondi angama-60. Kumantombazane asaqala, lokhu kuzoba ngesinye sezivivinyo ezisemqoka zesisu. Zama ukukwenza njalo ngemuva kokuphela kwenkimbinkimbi.

Amaphaphu we-Dumbbell... Kuyafana nangezikwele. Inqubo yokuzivocavoca iyafana, kunezelwa kuphela izinsimbi ngendlela yama-dumbbells. Okudingayo ukunaka:

Umhlane uqonde ngasiphi isigaba sokuvivinya umzimba - bukela lokhu (iphutha elejwayelekile - umgijimi uwa kancane phambili).
Lapho sibambekile, sithinta phansi ngamadolo (kodwa hhayi kanzima ukuze singashayi)
Ububanzi begxathu kufanele bube ukuthi endaweni ephansi amathanga nemikhono yakha i-engela yama-degree angama-90.

Amalebhu afutha kahle imisipha yamathanga namathanga.

Imithetho ebalulekile yokuqeqeshwa kwe-crossfit

Ngaphambi kokungena ohlelweni lokuzivocavoca ekhaya lwabesifazane, bheka imithetho ebalulekile yezemidlalo.

Ukunakwa kwabaqalayo: ku-CrossFit kunento efana nokukala ukuzivocavoca umzimba. Lokhu kusho ukuthi ungenza noma yikuphi ukuvivinya umzimba ngendlela elula. Ngaphandle kokuthi umthwalo wehlisiwe, upompa imisipha efanayo nenqubo yakudala yokwenza. Ngemuva kokuqinisa imisipha, ungadlulela kunketho enzima kakhulu.

Cabanga ngokuqina komzimba wakho

Cabanga ukufaneleka kwakho lapho uhlela. Uma ugijima ekuseni noma uzivocavoca ngensimbi ejimini, kungakuhle ukwenza izinsuku ezi-2 zokuziqeqesha (ngokwesibonelo, ukugijima ngosuku lokuqala bese uwela usuku lwesibili) + izinsuku ezingu-1-2 zokuphumula. Kuyiqiniso, kukhona abalandeli abakulungele ukuzijwayeza izikhathi ezi-3, kepha le nketho ayivumeli ukukhululeka ngempelasonto. Ngaphezu kwalokho, ungahle ungabi naso isikhathi sokululama, okuzoqeda zonke izinzuzo zokuzivocavoca umzimba.

Ukuqeqeshwa njalo

Uma ukuqeqeshwa eqenjini ngaphansi kokuqondiswa okuqinile kochwepheshe we-crossfitter bekungeke kudingeke ukuthi wenze uhlelo lokuqeqeshwa, lapho-ke ukuqeqeshwa ekhaya ungeke ukwenze ngaphandle kwakho. Vele, ukwenza lolu hlelo uwedwa, kunzima kakhulu ukuvumelanisa nomsebenzi ohlelekile emzimbeni wakho nokuthuthukisa isiyalo. Okubalulekile: kufanele okungenani kube nokuvivinya okungu-2 ngesonto, ngokufanelekile okungu-3.

Qiniseka ukuthi ushintsha usuku lwezemidlalo ngokunethezeka. Lokhu kuzovumela imisipha yakho ukuthi ilulame ngokuphelele ekusebenzeni okunamandla. Ngaphezu kwalokho, ukungabikho kwezinsuku ezingenayo i-CrossFit okuholela ekuqedeni komzimba nasekuqedeni ngokweqile.

Ukuzifudumeza kuyinto yethu yonke

Ungalokothi unganaki ukuzivocavoca umzimba kwakho. Imizuzu engu-5-7 kuphela, kepha konke lokhu kunyakaza okuyisidina, okujwayele kuwe ezifundweni zemfundo engokomzimba, kuzosiza ukuvikela imisipha namalunga ekulimaleni okungenzeka. Udinga futhi ukugxila eqinisweni lokuthi ukwelula akufanele kwenziwe ngaphambi kwe-CrossFit (noma kunjalo, lokhu kuyasebenza nasekuqeqesheni amandla we-banal). Imisipha yakho ayikafudumali, ngakho-ke kunamathuba amaningi okulimala.

Kepha ngemuva kokudlula emibuthanweni emihlanu yesihogo, ungachitha imizuzu embalwa kulokho okubizwa ngokuthi yi-hitch. Lokhu kungafaka i-cardio ekhanyayo imizuzu eyi-10-15, noma ukunwebeka okuncane kulawo maqembu emisipha abekade esebenza.

Ukunakwa okulinganayo kuwo wonke amaqembu emisipha

Sebenza ngokulinganayo kuzo zonke izindawo zomzimba. Abesifazane abaningi "isando" ezandleni zabo, emahlombe nasemhlane. Siyakuqinisekisa ukuthi ama-push-up, ama-pull-ups namandla wokuzivocavoca ngama-dumbbells ngeke aguqule izingalo zakho zibe "amathini" emisipha we-Hulk.

Ukudla

Ukuze uzuze imiphumela emihle kakhulu, landela indlela odla ngayo, noma ngabe uqeqesha kuphi - ejimini noma ekhaya:

Susa ukudla okusheshayo ekudleni bese unciphisa ama-carbohydrate asheshayo ekudleni. Uma ungehlisi isisindo, ungahle ungasusi wonke amaswidi, kepha khumbula ukuthi kungcono ukuthi ungadli ngaphezu kuka-30-40 amagremu kashukela ngosuku.
Yidla kaningi, kepha ngezingxenyana ezincane. Okungakuhle, shintshela ekudleni okungu-5-6 ngosuku. Uma kungenandaba nalokhu, bese udla okungenani ama-3 ngosuku. Akukho mehluko omkhulu, into esemqoka ukudla ukudla kwakho kwekhalori nsuku zonke.
Ungadla amahora angu-2-3 ngaphambi kokuqeqeshwa, kuya ngomzimba. Ngemuva kokuqeqeshwa, ukondleka kuncike enjongweni. Uma ufuna ukwehlisa isisindo somzimba, kungcono ukuthi udle kakhulu ukudla kwamaprotheni. Uma uthayipha, engeza ama-carbohydrate.

Khumbula: ama-calories wodwa kuzoba nzima ukuthi uwashise. Isihluthulelo sempumelelo yeCrossFit sihlanganisa ukuqeqeshwa okuvamile + ukudla okunempilo + ukuphumula okuhle phakathi kokuzivocavoca.

Le vidiyo elandelayo ikhuluma ngokusobala kakhulu ngokudla okufanele:

Izinhlelo zokuqeqesha zenyanga

Sikulungiselele izinhlelo ezi-2 zokuqeqesha amantombazane ekhaya.

Eyodwa yalabo abanemishini yezemidlalo elinganiselwe.
Owesibili owalabo abanayo yonke imishini edingekayo esitokweni.

Zombili lezi zinhlelo zokwehlisa isisindo zenzelwe ukukhulisa izinzuzo zokuzivocavoca ekhaya. Kepha ungakhohlwa ngokushoda kwekhalori (okungafanele kube ngaphezu kwe-20% yokudla kwekhalori nsuku zonke). Uma udla kakhulu, ngeke ulahlekelwe isisindo kunoma yikuphi ukuzivocavoca umzimba.

Inombolo yohlelo 1 (ngaphandle kwempahla)

Uhlelo lokuqala lwe-crossfit lwenzelwe ukuzivocavoca ekhaya kwabesifazane abangenalo uhla oluphelele lwezinto zokusebenza zemidlalo abasesandleni. Udinga kuphela intambo yokugxuma - ukuyithola akunakwenzeka ukuthi kube yinkinga kunoma ngubani.

Isonto 1

Usuku 1	Ukuzivocavoca kuthatha imizuzu engama-25 ncamashi. Ngalesi sikhathi, udinga ukuqedela inani eliphakeme lamathanga ngejubane eliphezulu: Ama-burpee ama-5; Izikwele ezijulile eziyi-15; Ama-push-up ayi-7; Ukuhlala kwe-10 V. Kunconywa ukuthi wenze ikhefu elincane lokuphumula phakathi kwemibuthano. Ayikho imizuzwana engaphezu kwengu-5-10.
Usuku 2	Ukuphumula
Usuku 3	Ukuzivocavoca okuqhumayo futhi okukhulu kakhulu kulindele wena namuhla. Imizuzu engama-20 kuphela, kepha ngeke ukwazi ukuphumula: Izikwele zomoya eziyi-10; Imibhoshongo engu-10; Ama-squats we-10 weqa; Amaphayiphu ayi-10 aya phambili endaweni. Ngokwesiko, phakathi kwemijikelezo sibekela eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca umzimba, senza imijikelezo emi-4 yepulangwe, iminithi elilodwa lilinye, ngokuhlaba ikhefu phakathi kwamaqoqo amasekhondi angama-20.
Usuku 4	Ukuphumula
Usuku 5	Namuhla udinga ukwenza imibuthano engu-8: Izikwele eziyi-10; Ama-push-up ayi-10; Ukuhlala okuyishumi. Phakathi kwemijikelezo, sibeka eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca, senza imizuliswano engu-4 yekhoneni ngeminithi elingu-1 ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 6	Ukuphumula
Usuku 7	Ukuphumula

Isonto 2

Sicabanga ukuthi ukwazile ukuthi konke bekukhanya evikini lokuqala - angithi vele singena embusweni wokuqeqesha futhi asidingi ukulayisha ngokweqile. Ake siqale isonto lesibili lohlelo lwethu lokuzivocavoca ekhaya lwabesifazane.

Usuku 1	Udinga ukukhipha ngokushesha okukhulu ngangokunokwenzeka: Izihlalo ezingama-40; Izikwele ezijulile ezingama-40; Ama-push-up angama-40 (amanye angashintshwa nge-push-ups avela emadolweni). Uma ufisa, ungagijimela khona lapho ngemuva kokuvivinya umzimba ngamunye - iminithi elilodwa lilinye. Ngemuva kokuphothula, sifunda ukwenza intambo eyeqa kabili - imizuzu eyi-10.
Usuku 2	Ukuphumula
Usuku 3	Namuhla imibuthano emi-3 seyivele ikulindile: Ama-squats angama-21-15-9 (21 - umbuthano wokuqala, 15 - owesibili, njll.); 1.5 - 1 - 0.5 imizuzu ipulangwe; Ukuhlala kwe-21-15-9; Intambo yokweqa engu-75-50-30.
Usuku 4	Ukuphumula
Usuku 5	Namuhla usuku lokugcina lokuqeqeshwa kwesonto futhi udinga ukusebenza kakhulu. Silindelwe yinkimbinkimbi ehlekisa kakhulu: Izintambo ezeqa eziyi-100 (noma ezingama-35 eziphindwe kabili); Izikwele ezingama-50; Ama-burpee angama-50; Ama-sit-up angama-50; Izintambo ezeqa eziyi-100 (noma ezingama-35 eziphindwe kabili). Inani lezindlela zomsebenzi ngamunye alilinganiselwe. Akunakwenzeka ukushintsha noma wenze into eyodwa noma enye! Kuze kube kwenziwa izintambo zokugxuma, awukwazi ukuqala ama-squats, njll.
Usuku 6	Ukuphumula
Usuku 7	Ukuphumula

Isonto 3

Hhayi-ke, sifika evikini lesithathu - elinamandla futhi sikhokhiselwe impumelelo? Ake siqhubeke.

Usuku 1	Namuhla sipompa imilenze yethu. Sisebenza ngamandla nangendlela enamandla ngangokunokwenzeka. Ukuzivocavoca isekethe - imizuzu engu-25: Ama-squats we-10 weqa; Amaphaphu ayi-10 emlenzeni ngamunye; Intambo yokugxuma engama-50 (noma ukweqa okuphindwe kabili okungama-20). Ekupheleni kwenkimbinkimbi, senza ibha - izikhathi ezine ngomzuzu owodwa, ngamakhefu amasekhondi angu-20.
Usuku 2	Ukuphumula
Usuku 3	Sisebenza imizuzu eyi-10 (ukuzivocavoca oku-1 ngomzuzu, bese uphumula kuze kube sekupheleni komzuzu, bese okulandelayo, kuphelele kuzoba yi-5 lilinye): Izikwele ezijulile eziyi-15; Imibhoshongo engu-15. Sisebenza kanzima. Amathanga alandelayo ama-5: Ama-push-up ayi-10; Izincwadi eziyi-10; Ama-squats ayi-10 umlenze ngamunye.
Usuku 4	Ukuphumula
Usuku 5	Namuhla usuku lokugcina lokuqeqeshwa kwesonto futhi udinga ukusebenza kakhulu. Siphinda ukuzivocavoca kusukela ngesonto eledlule, kodwa ngokunyuka okuncane. Izintambo ezeqa eziyi-100 (noma ezingama-35 eziphindwe kabili); Izikwele ezingama-60; Ama-burpee angama-60; Ama-sit-up angama-60; Izintambo ezeqa eziyi-100 (noma ezingama-35 eziphindwe kabili). Inani lezindlela zomsebenzi ngamunye alilinganiselwe. njll.
Usuku 6	Ukuphumula
Usuku 7	Ukuphumula

Isonto 4

Nesonto lokugcina lenyanga.

Usuku 1	Ukuzivocavoca kuthatha imizuzu engama-30 ncamashi. Ayikho imizuzwana engaphezu kwengu-5-10.
Usuku 2	Ukuphumula
Usuku 3	Ukuzivocavoca okuqhumayo futhi okukhulu kakhulu kwemizuzu engama-25 kukulindele namuhla: Izikwele zomoya eziyi-10; Imibhoshongo engu-10; Ama-squats we-10 weqa; Amaphayiphu ayi-10 aya phambili endaweni. Ngokwesiko, phakathi kwemijikelezo sibekela eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca umzimba, senza amapulangwe ama-4, iminithi elilodwa lilinye, ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 4	Ukuphumula
Usuku 5	Namuhla udinga ukwenza imibuthano eyi-10: Izikwele eziyi-10; Ama-push-up ayi-10; Ukuhlala okuyishumi. Phakathi kwemijikelezo, sibeka eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca, senza imizuliswano engu-4 yekhoneni ngeminithi elingu-1 ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 6	Ukuphumula
Usuku 7	Ukuphumula

Hlela ukuzivocavoca okuqhubekayo ngendlela yokuthi imithwalo ikhuphuke (yenza ama-reps amaningi noma uzame ukulingana nemibuthano eminingi ngesikhathi esinikeziwe) - ukuzivocavoca akufanele kube ukuhamba okulula kuwe.

Inombolo yohlelo 2 (ene-inventory)

Uma ngabe uhola impilo enempilo isikhathi eside futhi okungenani unesipiliyoni sezinyanga eziyisithupha zomsebenzi ejimini, khona-ke uhlelo ngesitayela seCrossFit enezisindo yilokho okudingayo.

Amaviki 1 no 3

Usuku 1	Ukuzivocavoca kuthatha imizuzu engama-20 ncamashi (25 evikini lesi-3). Ngalesi sikhathi, udinga ukuqedela inani eliphezulu lemibuthano ngejubane eliphezulu: Ama-burpee ama-5; Izikwele ezi-5 ezijulile; Ama-push-up ama-5; Ukuhlala kwe-10 V; Ukudonsa okungu-5. Kunconywa ukuthi ubeke ikhefu elincane phakathi kwemibuthano, kungabi ngaphezu kwemizuzwana engu-5-10. Ngemuva kokuqeqeshwa, yenza ibha okomzuzu owodwa izikhathi ezi-4 ngamakhefu okuphumula emizuzwana engama-20.
Usuku 2	Ukuphumula
Usuku 3	Namuhla ukuzivocavoca nokuqina okukhulu kwemizuzu engama-20 (25 evikini lesi-3): Izikwele zomoya eziyi-10; Amaphaphu ayi-10 anezimbumbulu emlenzeni ngamunye; Kweqa okungu-10 ebhokisini; Intambo yokugxuma engama-50 (noma ukweqa okuphindwe kabili okungama-20). Ngokwesiko, phakathi kwemijikelezo sibekela eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca umzimba, senza amapulangwe ama-4, iminithi elilodwa lilinye, ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 4	Ukuphumula
Usuku 5	Namuhla udinga ukwenza amathanga ama-5 (ayisithupha evikini lesi-3): Izikwele eziyi-10; Ama-push-up ayi-10; Imishini yokunyathelisa engama-10 emi; Imibhoshongo engu-10. Phakathi kwemijikelezo, sibeka eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca, senza imizuliswano engu-4 yekhoneni ngeminithi elingu-1 ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 6	Ukuphumula
Usuku 7	Ukuphumula

Amaviki 2 no 4

Kulesi sigaba, usuvele uthathe isimo esincane futhi ungenza okungaphezulu kokunye.

Usuku 1	Isakhiwo senziwa kuze kube ngumnqobi: Izintambo ezeqa eziyi-100 (noma ezingama-35 eziphindwe kabili). Ukudonsa okungu-25; Ama-push-up angama-50; Izikwele eziyi-100; Izintambo ezeqa eziyi-100 (noma ezingama-35 eziphindwe kabili). Awukwazi ukuqhubeka nomsebenzi wesibili kuze kuqalwe owokuqala.
Usuku 2	Ukuphumula
Usuku 3	Namuhla ukuzivocavoca nokuqina okukhulu kwemizuzu engama-20 (25 evikini le-4): Izikwele zomoya eziyi-10; Amaphaphu ayi-10 anezinsimbi eziyiziduli; Imibhoshongo engu-10; Kweqa okungu-10 ebhokisini. Ngokwesiko, phakathi kwemijikelezo sibekela eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca umzimba, senza amapulangwe ama-4, iminithi elilodwa lilinye, ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 4	Ukuphumula
Usuku 5	Namuhla udinga ukwenza amathanga ama-5 (ayisithupha evikini lesi-4): Izikwele ze-dumbbell eziyi-10; Ukudonsa okungu-10; Imishini yokunyathelisa engama-10 emi; Izintambo ezeqayo ezingama-50 (ama-20 aphindwe kabili). Phakathi kwemijikelezo, sibeka eceleni isikhathi esincane sokuphumula (imizuzwana engu-5-10). Ekupheleni kokuzivocavoca, senza imizuliswano engu-4 yekhoneni ngeminithi elingu-1 ngokuhlaba ikhefu phakathi kwamasekhondi angu-20.
Usuku 6	Ukuphumula
Usuku 7	Ukuphumula

Ake sifingqe ukuthi yiziphi izinzuzo amantombazane eCrossFit anazo ekhaya:

Awudingi ukuchitha imali ukhokhela okubhaliselwe okubizayo, futhi ugcina nesikhathi endleleni eya eqenjini lezemidlalo.
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Ukuqeqeshwa okuphumelelayo kuwe! Uyithandile le nto? Yabelana ngayo nabangani bakho. Uma unemibuzo, bhala emazwaneni.