Kayan agaji shi ne babban motsa jiki mai nau'i. Wato, a nan, a cikin wani tsari, kun haɗu da cardio da ƙarfin horo. Duk da haka, a cikin wannan wasanni babu wani ƙwarewa - babu irin wannan rana da kake aiki a kan wannan shirin, domin ainihin gishiri shine ɗaukar jikinka kowace rana daga bangarori daban-daban.
A cikin wannan nau'i-nau'i, haƙiƙa, ƙari da haɓaka na gwaninta don farawa. Duk da haka, ƙwarewar aiki, har ma a cikin mafi guntu da kuma marasa galihu, yana da muhimmanci tare da hankali, in ba haka ba a maimakon "sakamakon sakamako" na horarwa a matsayin wani abu mai ban mamaki, za ku sami matsalolin lafiya da kuma jin tsoro.
Yaya za a iya ɗaukar nauyin kayan aiki a cikin tsarin crossfit don farawa?
Don horar da su don kawo dukiya da jin dadi, dole ne a gyara su zuwa ga jimlar ku. Akwai misalan mafi kyawun shirin shirin crossfit don farawa:
- makirci 3 + 1 - 3 days na horo a jere, to, 1 rana hutawa, sa'an nan kuma dukan sake zagayowar aka maimaita a kan wani sabon;
- makirci na 5 + 2 - wannan kwanaki 5 na horo ne a jere da kwana biyu na hutawa, bisa mahimmanci, ƙaddarar makirci ga masu neman aiki;
- "Free" 4-day sake zagayowar - kawai saka 4 wasanni a kowace mako kamar yadda ka so.
Yanzu game da yadda za a canza nauyin da kanta a horarwa a kan kaya don farawa. Duk wani hadari, mafi dacewa, ya kamata ya ƙunshi:
- Zuciya;
- gymnastics;
- nauyi nauyi.
Amma idan ba ku da damar da za ku yi aiki a cikin wannan horo , za ku iya tsayawa zuwa gaba mai zuwa:
- Ranar 1 - Zuciya;
- ranar 2 - gymnastics + nauyi nauyi;
- Ranar 3 - cututtukan zuciya da na gymnastics;
- ranar 4 - hutawa;
- ranar 5 - gymnastics;
- ranar 6 - nauyi + cardio;
- Ranar 7 - Zuciya, gymnastics, nauyi;
- ranar 8 - hutawa;
- ranar 9 - nauyi;
- ranar 10 - cardio + gymnastics;
- ranar 11 - kwakwalwa, gymnastics, nauyi;
- ranar 12 - hutawa.
A ranar 13th, rayuwar ba ta ƙare ba, muna ci gaba da sake zagayowar tun daga ranar farko.