Crossfit kunyumba kwa atsikana: masewera olimbitsa thupi, maphunziro * Crossfit

Crossfit ya atsikana kunyumba siyosiyana kwambiri ndi maphunziro aanthu olimba mtima. Pokhapokha pakakhazikitsa zolinga: amuna, monga lamulo, amafuna kuchita zolimbitsa thupi, pomwe atsikana nthawi zambiri amafunafuna mapulogalamu owonda.

Ndizovuta kuti mukhale ndi pulogalamu yabwino yophunzitsira panokha, chifukwa chake takukonzerani zofunikira zonse ndi malingaliro anu kuti musakwaniritse zolinga zanu, komanso musangalale. Kupatula apo, kuwoloka kunyumba kwa amayi sikuyenera kungokhala kothandiza, komanso kukhala chisangalalo - ndiye zotsatira zake zidzakhala zazikulu.

Zida zofunikira pakuphunzitsira

Tisanayambe maphunziro, tiyenera kusankha zida zomwe tili nazo - zomwe tingakonzekere ndi zomwe sitiyenera.

Mwa mawonekedwe ake osavuta, simusowa chilichonse. Mudzakhala mukuchita masewera olimbitsa thupi. Komabe, ziyenera kukumbukiridwa kuti simudzatha kupita patsogolo motere, ndipo machitidwe omwewo adzakhala osangalatsa. Chifukwa chake, mutha kuyamba popanda zowonjezerapo, kenako pang'onopang'ono mugule kena kandandanda pansipa.

Chofunika

Ndikofunika kuti msungwana aliyense akhale ndi zida zamasewera zotsatirazi akamagwiritsa ntchito njira yolowera kunyumba (makamaka kwa oyamba kumene):

Mat. Mutithandizanso mukayamba kuchita masewera olimbitsa thupi. Mutha kusintha m'malo mwake ndi bulangeti lopindidwa pakati, koma kuchita masewera olimbitsa thupi kumakhala kosavuta komanso kosangalatsa.
A awiri a dumbbells collapsible. Ngati zingafunike, zimatha kusinthidwa ndi njira zothandizira: chikwama chodzaza ndi mabuku, kapena mabotolo apulasitiki, momwe mchenga amathira. Koma osati ayi, musaiwale kuti muyenera kusangalala ndi masewera, apo ayi simukwanira kwa nthawi yayitali.
Chingwe chodumpha ndi "mammoth" wakale wochita zolimbitsa thupi kunyumba, wodziwika kwa amayi athu ndi agogo athu. Ndipo pophunzitsira kunyumba, ndichida chosasinthika. Pali chinthu chimodzi: mukamagwira ntchito ndi chingwe, imakonda kugogoda pansi, ndipo oyandikana nawo sangayamikire. Yesani chingwe chomwe chimatchedwa kuti chingwe chofulumira, ndi chopepuka komanso phokoso lochepa.

Zikhala zothandiza

Otsatirawa ndi mndandanda wazida zothandiza kwambiri pakuchita masewera olimbitsa thupi azimayi kunyumba, zomwe zingathandize kusiyanitsa maphunzirowa:

Masewera a Fitball. Masewera olimbitsa thupi atha kugwiritsidwa ntchito pakusintha kwamatabwa, ma crunches ndi hyperextension.
Kokani - inde, simuyenera kunyalanyaza zolimbitsa thupi (muyenera kusungunula bandeji yopingasa ngati simungathe kudzikoka nokha).
Bokosi lolimba. Koma ngati mukufuna kudumpha, mutha kusintha m'malo olumpha m'malo mwake.

Zochita zolimbitsa thupi kunyumba

Tiyeni tiwone zolimbitsa thupi zonse zomwe ndi zoyenera kuti atsikana azigwirira ntchito kunyumba. Mwachikhalidwe, tidzagawa iwo omwe atha kuchitidwa popanda zida.

Zolimbitsa thupi popanda kuwerengera

Burpee.
© logo3in1 - stock.adobe.com
Kuyimitsidwa ndi kukhala pa V (awa ndi machitidwe atolankhani ali pamalo abodza komanso buku - malongosoledwe aperekedwa pansipa).

© Zithunzi za Flamingo - stock.adobe.com
Zokankhakankha.
Magulu (achikale, ndikulumpha, "mfuti" - pa mwendo umodzi).

© Makatserchyk - stock.adobe.com
Maunitsi.
© Paul - stock.adobe.com
Mapulani.
© mwayibusiness - stock.adobe.com
Pakona (itha kuchitidwanso pansi).
© Vadym - stock.adobe.com

Kufufuza mwatsatanetsatane masewera olimbitsa thupi opanda zida za atsikana kuti azichita kunyumba:

Zochita ndi kusanja

Kudumphira m'bokosi.
© leszekglasner - stock.adobe.com
Kutsekemera kwa Fitball.
Masewera a Dumbbell.
Chingwe cholumpha.
Kukoka (kotheka ndi zotanuka, zokoka zopingasa pa bar yotsika ndizoyenera kwa oyamba kumene).
Maungini okhala ndi ma dumbbells m'manja.
© Makatserchyk - stock.adobe.com

Dziwani zambiri za masewera olimbitsa thupi

Pulogalamu yaying'ono yophunzitsira yomwe imadziwika pang'ono.

Burpee... Apa muyenera kuchita izi: Kenako bwerezani mobwerezabwereza.

Ochita masewera olimbitsa thupi odziwa zambiri amatha kuphatikiza ma burpees achikale ndi zochitika zina, mwachitsanzo, atakwera, osati kungodumpha, koma kulumphira m'bokosi. Njira ina ndikupanga kukoka.

V kukhala pansi... Buku lotchedwa laling'ono. Malo oyambira agona chagada, kenako timakweza miyendo ndi manja athu nthawi imodzi, ngati kuti tikupinda m'buku. Ndikofunikira kuti miyendo yanu ndi manja anu muziwongola bwino pamene mukuchita izi. Ntchitoyi imagwira ntchito kwambiri kumtunda ndi kutsika kwa nthawi yomweyo.

Zokankhakankha... Aliyense amadziwa izi. Koma sikuti aliyense amadziwa momwe angachitire moyenera. Zikhatho "zimayang'ana" kutsogolo, ndizokulirapo kuposa mapewa, masokosi ali pamodzi, matako satuluka. Mzere - kumbuyo, mbuyo, miyendo - ndipamene mosalala. Mukakweza, onetsetsani kuti mwakhudza pansi ndi chifuwa chanu ndikuwongola mpaka manja anu atatambasulidwa. Kuchita masewera olimbitsa thupi kumagwira bwino ntchito minofu ya pectoral ndi triceps, ndipo ma deltas akutsogolo nawonso amatengapo gawo. Sitikuzunza, koma ndizofunikira kwambiri kuti tisachotsere. Oyamba kwathunthu amatha kuchita izi kuchokera m'maondo awo.

Masewera a Dumbbell. Dzina lina ndi squats. Sizosiyana ndi ma squat achikhalidwe, kufunika kokhala ndi cholumikizira patsogolo panu pachifuwa kumawonjezeredwa pagulu lanthawi zonse. Poyambira - miyendo ndiyotakata pang'ono kuposa mapewa, kumbuyo kuli kowongoka, timagwira chimbudzi ndi manja onse pachifuwa, timayang'ana patsogolo pathu (osakweza mutu wathu kapena kutsitsa). Chofunika: panthawi yochita masewera olimbitsa thupi, msana uyenera kukhala wolimba, mafupa a m'chiuno ayenera kukokedwa pang'ono, katunduyo amagawidwa kunja kwa phazi (sitigwera kumapazi kapena zidendene). Muyenera kukhazikika kufanana ndi ntchafuyo pansi kapena pang'ono kutsika.

Mapulani... Zikuwoneka - kuyimilira m'zigongono osachita chilichonse, ndi chiyani chomwe chingakhale chosavuta? Ganiziraninso - ndikukufunsani kuti muyime masekondi 60. Kwa atsikana oyamba kumene, iyi ndi imodzi mwazochita zazikulu zam'mimba. Yesetsani kuzichita nthawi iliyonse kumapeto kwa zovuta.

Mphuno ya Dumbbell... Zomwezo ndi squats. Njira yolimbitsira thupi ndiyofanana, zolemera zokhazokha mwa mawonekedwe a dumbbells ndizowonjezeredwa. Zomwe muyenera kumvera:

Kumbuyo kuli kolunjika panthawi iliyonse yochita masewera olimbitsa thupi - yang'anani izi (cholakwika chodziwika bwino - wothamanga amagwa patsogolo pang'ono).
Tikamangirira, timakhudza pansi ndi bondo (koma osati molimba kuti tisagunde).
Kutalika kwa mayendedwe kuyenera kukhala kotere kuti m'munsi mwake ntchafu ndi zonyezimira zimapanga ngodya ya madigiri 90.

Ma lungi amapopa bwino ma glute ndi minofu ya ntchafu.

Malamulo ofunikira pamaphunziro oyenda pamtanda

Musanalowe mu pulogalamu yophunzitsira ya akazi, yang'anani malamulo ofunika pamasewerawa.

Chidwi kwa oyamba kumene: mu CrossFit pali chinthu chonga kukulitsa zolimbitsa thupi. Izi zikutanthauza kuti mutha kuchita masewera olimbitsa thupi m'njira yosavuta. Ngakhale kuti katundu wachepetsedwa, mukupopa minofu yofanana ndi njira yakapangidwe kake. Mutatha kulimbikitsa minofu, mutha kupita ku njira yovuta kwambiri.

Ganizirani za thanzi lanu

Ganizirani za thanzi lanu mukamakonza ndandanda. Ngati muthamanga m'mawa kapena mumachita masewera olimbitsa thupi ndi chitsulo, zingakhale bwino kuchita masiku awiri ophunzitsira (mwachitsanzo, kuthamanga tsiku loyamba ndikuwoloka lachiwiri) + masiku 1-2 opuma. Zowona, pali mafani omwe ali okonzeka kuchita katatu, koma njirayi siyikulolani kuti mumasule sabata. Kuphatikiza apo, mwina simungakhale ndi nthawi yochira, zomwe zidzathetsa maubwino onse olimbitsa thupi.

Maphunziro okhazikika

Ngati kuphunzitsidwa pagulu motsogozedwa ndi wodziwa kuwoloka sikuyenera kupanga ndandanda yophunzitsira, ndiye kuti kuphunzira ndi kunyumba sikungatheke popanda izo. Zachidziwikire, kuchita pulogalamuyo panokha, kumakhala kovuta kwambiri kuti muzitha kugwira ntchito mwadongosolo mthupi lanu ndikupanga chidziwitso. Chofunika: payenera kukhala zolimbitsa thupi zosachepera 2 pa sabata, 3.

Onetsetsani kuti mwasintha tsiku lamasewera ndikusangalala. Izi zithandizira kuti minofu yanu ipezeke bwino mukamagwira ntchito mwakhama. Kuphatikiza apo, ndiko kusowa kwa masiku opanda CrossFit komwe kumabweretsa kuwonongeka kwa thupi ndikupitilira muyeso.

Kulimbikitsidwa ndizathu zonse

Osanyalanyaza kulimbitsa thupi kwanu. Mphindi 5-7 zokha, koma mayendedwe onse osasangalatsawa, omwe mumawadziwa bwino kuchokera kumaphunziro azolimbitsa thupi, angathandize kuteteza minofu ndi mafupa kuvulala komwe kungachitike. Muyeneranso kuyang'ana pa mfundo yakuti kutambasula sikuyenera kuchitika CrossFit (komabe, izi zikugwiranso ntchito ku maphunziro a banal mphamvu). Minofu yanu siinatenthe, motero pali mwayi wambiri wovulala.

Koma mutadutsa mozungulira magulu asanu a gehena, mutha kuthera mphindi zochepa ku zomwe zimatchedwa hitch. Izi zitha kuphatikizira kuwala kwa mtima kwa mphindi 10-15, kapena kutambasula pang'ono kwa magulu aminyewa omwe akhala akugwira ntchito.

Kusamalira mofanana magulu onse a minofu

Gwiritsani ntchito mbali zonse za thupi mofanana. Amayi ambiri "nyundo" pamanja, pamapewa ndi kumbuyo kwawo. Tikukutsimikizirani kuti zolimbitsa thupi, zolimbitsa thupi komanso zolimbitsa thupi zomwe sizingasinthe mikono yanu kukhala "zitini" zamphamvu za Hulk.

Zakudya

Kuti mukwaniritse zotsatira zabwino, tsatirani zakudya, kulikonse komwe mungaphunzitse - kumalo ochitira masewera olimbitsa thupi kapena kunyumba:

Chotsani chakudya chofulumira pachakudya ndikuchepetsa chakudya chambiri. Ngati simukuchepetsa thupi, simungathe kuchotsa maswiti onse, koma kumbukirani kuti ndibwino kuti musagwiritse ntchito magalamu 30-40 a shuga patsiku.
Idyani pafupipafupi, koma pang'ono. Momwemo, sinthani chakudya cha 5-6 patsiku. Ngati zilibe kanthu ndi izi, idyani osachepera katatu patsiku. Palibe kusiyana kwakukulu, chinthu chachikulu ndikudya zomwe mumadya tsiku lililonse.
Mutha kudya maola 2-3 musanaphunzitsidwe, kutengera thupi. Mukamaliza maphunziro, zakudya zimadalira cholinga. Ngati mukufuna kuonda, ndibwino kuti muzidya zakudya zomanga thupi kwambiri. Ngati mutayipa, onjezerani chakudya.

Kumbukirani: zopatsa mphamvu zokha zidzakhala zovuta kuti muwotche. Chinsinsi chakuchita bwino ndi CrossFit ndikuphatikiza kuchita masewera olimbitsa thupi nthawi zonse + kudya chakudya chopatsa thanzi + kupumula pakati pa kulimbitsa thupi.

Kanema wotsatirayu amafotokoza momveka bwino za zakudya zoyenera:

Mapulogalamu ophunzitsira kwa mwezi umodzi

Takukonzerani mapulogalamu awiri ophunzitsira atsikana kunyumba.

Imodzi ya iwo omwe ali ndi zida zochepa zamasewera.
Chachiwiri ndi cha iwo omwe ali ndi zida zonse zofunika.

Mapulogalamu onse awiri ochepetsera kunenepa adapangidwa kuti akwaniritse zabwino zolimbitsa thupi kunyumba. Koma musaiwale zakuchepa kwa kalori (zomwe siziyenera kukhala zopitilira 20% yazakudya tsiku lililonse). Ngati mumadya kwambiri, simuchepetsa masewera olimbitsa thupi aliwonse.

Pulogalamu nambala 1 (yopanda kufufuza)

Pulogalamu yoyamba yopangira mtanda idapangidwa kuti azigwiritsa ntchito nyumba kwa azimayi omwe alibe zida zonse zamasewera pafupi. Mumangofunika chingwe cholumpha - kuchipeza sikungakhale vuto kwa aliyense.

Sabata 1

Tsiku 1	Kulimbitsa thupi kumatenga chimodzimodzi mphindi 25. Munthawi imeneyi, muyenera kumaliza kuchuluka kwama lapop othamanga kwambiri: 5 burpees; 15 squats zakuya; Zokankha 7; 10-ma sit-ups. Ndikofunika kuti mupume pang'ono pakati pa mabwalo. Osaposa masekondi 5-10.
Tsiku 2	Kupumula
Tsiku 3	Kuchita masewera olimbitsa thupi komanso kophulika kukuyembekezerani lero. Mphindi 20 zokha, koma simudzatha kupumula: Zikwama 10 zampweya; 10 burpees; 10 agalu olumpha; Mapapu 10 patsogolo m'malo. Pachikhalidwe, pakati pamaulendo timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timazungulira 4 thabwa, mphindi imodzi iliyonse, ndikupuma pakati pa masekondi 20.
Tsiku 4	Kupumula
Tsiku 5	Lero muyenera kuchita mabwalo 8: Masamba 10; Makankhidwe 10; Maseketi 10. Pakati pa zozungulira, timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timachita kuzungulira kwa ngodya 4 kwa mphindi imodzi ndikupuma pakati pa masekondi 20.
Tsiku 6	Kupumula
Tsiku 7	Kupumula

Sabata 2

Tikuganiza kuti mumayamikira kuti zonse zinali zosavuta sabata yoyamba - ndipotu, tikungoyamba kumene maphunziro ndipo sitiyenera kuchita zambiri. Tikuyamba sabata yachiwiri yamaphunziro athu azolimbitsa thupi azimayi.

Tsiku 1	Muyenera kuchita msanga momwe mungathere: Ma sit-40; 40 squats zakuya; Makankhidwe 40 (ena atha kusinthidwa ndi ma push kuchokera kumaondo). Ngati mukufuna, mutha kuthamanga pamalo aliwonse mukamachita masewera olimbitsa thupi - mphindi imodzi iliyonse. Pambuyo pomaliza, timaphunzira kuchita kulumpha chingwe - mphindi 10.
Tsiku 2	Kupumula
Tsiku 3	Lero mabwalo atatu akhala akuyembekezera inu: Ma squat 21-15-9 (21 - bwalo loyamba, 15 - lachiwiri, ndi zina); 1.5 - 1 - 0.5 mphindi thabwa; 21-15-9 kukhala pansi; Chingwe cholumpha cha 75-50-30.
Tsiku 4	Kupumula
Tsiku 5	Lero ndi tsiku lomaliza la maphunziro a sabata ndipo muyenera kugwira ntchito kwambiri. Malo oseketsa akutiyembekezera: Zingwe za 100 zodumpha (kapena 35 kawiri); Masamba 50; 50 burpees; Ma sit-50; Zingwe zodumpha 100 (kapena 35 kawiri). Chiwerengero cha njira zochitira zolimbitsa thupi sichikhala zochepa. Ndikosatheka kusinthana kapena kuchita chinthu chimodzi kapena chimzake! Mpaka zingwe zopangidwa ndikulumpha, simungayambe squats, ndi zina zambiri.
Tsiku 6	Kupumula
Tsiku 7	Kupumula

Sabata 3

Chabwino, kodi tabwera sabata lachitatu - lamphamvu ndikulipitsidwa kuti tichite bwino? Tiyeni tipite patsogolo.

Tsiku 1	Lero tikupopa miyendo yathu. Timagwira mwamphamvu komanso mwamphamvu momwe tingathere. Kuchita masewera olimbitsa thupi - mphindi 25: 10 agalu olumpha; Mapapu 10 pa mwendo uliwonse; Chingwe 50 cholumpha (kapena kulumpha kawiri). Pamapeto pa zovuta, timapanga bala - kanayi kwa mphindi 1, ndikumapumira kwa masekondi 20.
Tsiku 2	Kupumula
Tsiku 3	Timagwira ntchito kwa mphindi 10 (zolimbitsa thupi 1 pamphindi, kenako ndikupuma mpaka kumapeto kwa miniti, kenako zotsatirazi, padzakhala 5 aliyense): 15 squats zakuya; Mabumba 15. Timagwira ntchito molimbika. Mapeto 5 otsatira: Makankhidwe 10; Mabuku 10; 10 mfuti squat mwendo.
Tsiku 4	Kupumula
Tsiku 5	Lero ndi tsiku lomaliza la maphunziro a sabata ndipo muyenera kugwira ntchito kwambiri. Timabwereza zolimbitsa thupi sabata yatha, koma ndikuwonjezeka pang'ono. Zingwe za 100 zodumpha (kapena 35 kawiri); Masamba 60; 60 burpees; Ma sit-60; Zingwe zodumpha 100 (kapena 35 kawiri). Chiwerengero cha njira zochitira zolimbitsa thupi sichikhala zochepa. etc.
Tsiku 6	Kupumula
Tsiku 7	Kupumula

Sabata 4

Ndipo sabata lomaliza la mwezi.

Tsiku 1	Kulimbitsa thupi kumatenga chimodzimodzi mphindi 30. Osaposa masekondi 5-10.
Tsiku 2	Kupumula
Tsiku 3	Kuchita masewera olimbitsa thupi kophulika komanso kwakanthawi kwamphindi 25 kukuyembekezerani lero: Zikwama 10 zampweya; 10 burpees; 10 agalu olumpha; Mapapu 10 patsogolo m'malo. Pachikhalidwe, pakati pamaulendo timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timapanga matabwa 4, mphindi imodzi iliyonse, ndikupuma pakati pa masekondi 20.
Tsiku 4	Kupumula
Tsiku 5	Lero muyenera kuchita mabwalo 10: Masamba 10; Makankhidwe 10; Maseketi 10. Pakati pa zozungulira, timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timachita kuzungulira kwa ngodya 4 kwa mphindi imodzi ndikupuma pakati pa masekondi 20.
Tsiku 6	Kupumula
Tsiku 7	Kupumula

Konzani zolimbitsa thupi zina kuti katundu awonjezeke (chitani zina mobwerezabwereza kapena yesani kuti mukwaniritse mabwalo ambiri munthawi yake) - kulimbitsa thupi sikuyenera kukhala kuyenda kosavuta kwa inu.

Pulogalamu nambala 2 (yokhala ndi zowerengera)

Ngati mwakhala mukukhala ndi moyo wathanzi kwanthawi yayitali ndikukhala ndi miyezi isanu ndi umodzi mukuchita masewera olimbitsa thupi, ndiye kuti pulogalamu yomwe ili ndi kalembedwe ka CrossFit ndi zolemera ndizomwe mukufuna.

Masabata 1 ndi 3

Tsiku 1	Kulimbitsa thupi kumatenga ndendende mphindi 20 (25 mu sabata lachitatu). Munthawi imeneyi, muyenera kumaliza kuchuluka kwama lapop othamanga kwambiri: 5 burpees; 5 squats zakuya; Zokankha 5; Kuyimitsidwa kwa 10 V; Zokoka za 5. Ndibwino kuti mupumule pang'ono pakati pa mabwalo, osapitilira masekondi 5-10. Mukamaliza maphunziro, pangani bala kwa mphindi 1 kanayi ndikupuma masekondi 20.
Tsiku 2	Kupumula
Tsiku 3	Lero ndikutanganidwa kwambiri komanso mphindi 20 (25 mu sabata lachitatu): Zikwama 10 zampweya; Mapapu a 10 okhala ndi zotumphukira mwendo uliwonse; Kudumpha 10 pabokosi; Chingwe cholumpha 50 (kapena kulumpha kawiri). Pachikhalidwe, pakati pamaulendo timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timapanga matabwa 4, mphindi imodzi iliyonse, ndikupuma pakati pa masekondi 20.
Tsiku 4	Kupumula
Tsiku 5	Lero muyenera kuchita maulendo asanu (6 mu sabata lachitatu): Masamba 10; Makankhidwe 10; Makina osindikizira a 10 oyimirira; Mabumba 10. Pakati pa zozungulira, timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timachita kuzungulira kwa ngodya 4 kwa mphindi imodzi ndikupuma pakati pa masekondi 20.
Tsiku 6	Kupumula
Tsiku 7	Kupumula

Masabata 2 ndi 4

Pakadali pano, mwatenga kale mawonekedwe pang'ono ndipo mutha kuchita zochulukirapo.

Tsiku 1	Zovuta zimachitika mpaka wopambana: Zingwe zodumpha 100 (kapena 35 kawiri). Zokoka 25; Makankhidwe 50; Masewera 100; Zingwe zodumpha 100 (kapena 35 kawiri). Simungapitilize gawo lachiwiri mpaka woyamba atamaliza.
Tsiku 2	Kupumula
Tsiku 3	Lero muli ndi masewera olimbitsa thupi ophulika kwambiri kwa mphindi 20 (25 mu sabata la 4): Zikwama 10 zampweya; Mapapu 10 okhala ndi zotumphukira; 10 burpees; Kudumpha 10 pabokosi. Pachikhalidwe, pakati pamaulendo timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timapanga matabwa 4, mphindi imodzi iliyonse, ndikupuma pakati pa masekondi 20.
Tsiku 4	Kupumula
Tsiku 5	Lero muyenera kuchita maulendo asanu (6 mu sabata la 4): 10 ma dumbbell squats; Zokoka 10; Makina osindikizira a 10 oyimirira; Zingwe zodumpha 50 (20 kawiri). Pakati pa zozungulira, timapatula nthawi yocheperako (masekondi 5-10). Pamapeto pa kulimbitsa thupi, timachita kuzungulira kwa ngodya 4 kwa mphindi imodzi ndikupuma pakati pa masekondi 20.
Tsiku 6	Kupumula
Tsiku 7	Kupumula

Tiyeni tiwunikire mwachidule zabwino za CrossFit kwa atsikana kunyumba:

Simusowa kuwononga ndalama polipira kuti muzilipira mtengo wokwera, komanso mumapulumutsa nthawi panjira yopita kukalabu ya masewera.
Mutha kuchita chilichonse chomwe chingakhale chabwino kwa inu. Musaiwale za nsapato zoyenda bwino.

Maphunziro othandiza kwa inu! Kodi mumakonda nkhaniyo? Gawani izi ndi anzanu. Ngati muli ndi mafunso, lembani mu ndemanga.