Crossfit hae bakeng sa banana: boitlhakiso, mananeo a koetliso * Sefapano

Crossfit bakeng sa banana malapeng ha e fapane haholo le koetliso ea baemeli ba matla ba botho. Ntle le ha o beha lipheo: banna, joalo ka molao, ba batla ho ikoetlisa ka matla, ha banana ba ntse ba batla mananeo a ho fokotsa boima ba 'mele khafetsa.

Ho thata haholo ho theha lenaneo le atlehileng la koetliso u le mong, ka hona re u lokiselitse lisebelisoa tsohle tse hlokahalang le likhothaletso bakeng sa hau hore u se ke oa fihlela sepheo sa hau feela, empa hape u natefeloe. Ntle le moo, ho tšela malapeng bakeng sa basali ha hoa lokela ho ba molemo feela, empa hape e be thabo - ebe sephetho se tla ba seholo.

Lisebelisoa tse hlokahalang bakeng sa koetliso

Pele re qala lithuto, re hloka ho nka qeto ea hore na re na le lisebelisoa life bakeng sa sena - hore na re ka itokisetsa eng le eng.

Ka mokhoa oa eona o bonolo, ha o na ho hloka letho ho hang. U tla be u ikoetlisa ka boima ba 'mele. Leha ho le joalo, ho lokela ho hopoloa hore u ke ke ua khona ho tsoela pele ka mokhoa o sa feleng ka tsela ena, 'me boikoetliso bo tšoanang bo tla tena. Ka hona, o ka qala ntle le tlhaiso-leseling e eketsehileng, ebe butle-butle o reka ho hong lenaneng le ka tlase.

E lakatsehang

Ho bohlokoa hore ngoanana e mong le e mong a be le lisebelisoa tse latelang tsa lipapali ha a ikoetlisa lapeng (haholo bakeng sa ba qalang):

Mat. Hape o tla re leboha ha o qala boikoetliso ba hau. Ha e le hantle u ka e nkela sebaka ka kobo e phuthiloeng ka halofo, empa ho ikoetlisa ka moseme oa boikoetliso ho bonolo ebile ho monate.
Para ea dumbbells tse senyehang. Haeba li lakatsa, li ka nkeloa sebaka ke mekhoa e thusang: mokotla o tlatsitsoeng molomong oa libuka, kapa libotlolo tsa polasetiki, tseo kahare ho tsona ho tšeloang lehlabathe. Empa ho molemo, se ke oa lebala ka taba ea hore o hloka ho natefeloa ke lipapali, ho seng joalo o ke ke oa lekana nako e telele.
Thapo ea ho tlola ke "mammoth" ea khale ea ho ikoetlisa lapeng, e tsebahalang ho bo-mme le bo nkhono ba rona. Bakeng sa koetliso lapeng, ke sesebelisoa se ke keng sa khutlisoa ka botlalo. Ho na le ntho e le 'ngoe: ha o sebetsa ka thapo, e tloaetse ho kokota fatše, mme baahisani ba hau ba kanna ba se e ananele. Leka thapo e bitsoang e potlakileng, e tšesaane ebile ha e na lerata haholo.

E tla ba molemo

Se latelang ke lenane la lisebelisoa tsa bohlokoa haholo bakeng sa boitlhakiso ba basali ba crossfit lapeng, tse tla thusa ho fapanya lithupelo

Fitball. Bolo ea boikoetliso e ka sebelisoa bakeng sa liphetoho tse fapaneng tsa mapolanka, li-crunches le hyperextension.
Hula bareng - e, ha ua tšoanela ho hlokomoloha boikoetliso bo kaholimo ba 'mele (o hloka lebanta le ikhethileng bakeng sa bareng e haellang haeba o sa khone ho hula).
Lebokose le tiileng le tlaase. Empa haeba o batla ho tlola, o ka nka sebaka sa ho tlola ho hoholo sebakeng.

Boikoetliso ba ho ikoetlisetsa hae

Ha re shebeng boikoetliso bohle bo loketseng banana ho ikoetlisetsa hae. Ka tloaelo, re tla li arola ho tse ka etsoang ntle le lisebelisoa.

Ho ikoetlisa ntle le lenane

Burpee.
© logo3in1 - stock.adobe.com
Ho lula le ho lula V (tsena ke boitlhakiso bakeng sa boralitaba ho tloha boemong ba leshano le buka - tlhaloso e tla ba ka tlase).

© Litšoantšo tsa Flamingo - stock.adobe.com
Li-push up.
Li-squats (tsa khale, ka ho qhomela ka ntle, "lithunya" - leoto le le leng).

© Makatserchyk - stock.adobe.com
Marang-rang.
© Paul - stock.adobe.com
Polank.
© lehlohonolo - stock.adobe.com
Sekhutlo (e ka etsoa le fatše).
© Vadym - stock.adobe.com

Tlhatlhobo e qaqileng ea boikoetliso ntle le lisebelisoa tsa banana bakeng sa ho ikoetlisetsa hae:

Ho ikoetlisa ka pokello ea libuka

Ho tlolela hodima lebokose.
© leszekglasner - stock.adobe.com
Tlhatlhobo ea Fitball.
Li-squats tsa Dumbbell.
Thapo e tlolang.
Ho hula (ho khonahala ka lebanta le rekereng, ho hula ka holimo holima bareng e tlase ho loketse ba qalang).
Lunges tse nang le li-dumbbells ka letsohong.
© Makatserchyk - stock.adobe.com

Ithute haholoanyane ka boikoetliso

Lenaneo le lenyenyane la thuto ka boitlhakiso bo sa tsejoeng haholo.

Burpee... Mona o hloka ho etsa liketso tse latelang ka linako tsohle: ho toboketsa o paqame fatše, sutumelletsa holimo, tsoha le ho tlola, ha o ntse o opa matsoho ka holim'a hlooho. Ebe u pheta hape hape.

Baatlelete ba nang le boiphihlelo ba ka kopanya li-burpees tsa khale le boikoetliso bo bong, mohlala, kamora ho sututsa, eseng ho tlola feela, empa ho tlolela ka lebokoseng. Khetho e 'ngoe ke ho hula.

V lula-up... Buka eo ho thoeng ke e nyane. Boemo ba ho qala bo rapaletse ka mokokotlo, ebe ka nako e le 'ngoe re phahamisa maoto le matsoho, joalo ka ha eka re penya buka. Ho bohlokoa ho boloka maoto le matsoho a otlolohile ha u ntse u etsa sena. Boikoetliso bona bo sebetsa hantle le kaholimo le tlase ka nako e le ngoe.

Li-push up... Motho e mong le e mong o tseba boikoetliso bona. Empa ha se motho e mong le e mong ea tsebang ho e etsa ka nepo. Lifate "li sheba" pele, li pharalletse ho feta mahetla, likausi li kopane, mofeng ha o tsoe. Mohala - morao, mofeng, maoto - o theha sebaka se sephara. Ha u phahama, etsa bonnete ba hore u ama fatše ka sefuba 'me u otlolohe ho fihlela matsoho a hau a atolohile. Ho ikoetlisa ho sebetsa hantle mesifa ea pectoral le triceps, mme li-delta tsa ka pele le tsona lia ameha. Re ke ke ra e sebelisa hampe, empa ho bohlokoa haholo ho e qhelela ka thoko. Ba qalang ka botlalo ba ka e etsa ho tloha mangoleng a bona.

Li-squats tsa Dumbbell. Lebitso le leng ke squats. Ha li fapane le li-squats tsa setso, tlhoko ea ho ts'oara molumo ka pel'a hau sefubeng e eketsoa mokhatlong o tloaelehileng. Boemong ba ho qala - maoto a pharaletse hanyane ho feta mahetla, mokokotlo o otlolohile, re ts'oere sekoti ka matsoho ka bobeli sefubeng, re sheba ka pele ho rona (u se ke oa phahamisa hlooho kapa ua e theola). Bohlokoa: nakong ea boikoetliso, mokokotlo o lokela ho lula o bataletse, noka e lokela ho huloa hanyane, mojaro o ajoa karolong e kantle ea leoto (ha re oele menoaneng kapa lirethe). O hloka ho thella pela serope ka fatše kapa ka tlase hanyane.

Polank... Ho bonahala eka - ho ema litsoeng ebe ha u etse letho, ho ka ba bonolo eng? Nahana le uena - joale ke u kopa ho ema metsotsoana e 60. Bakeng sa banana ba qalang, ena e tla ba e 'ngoe ea boikoetliso bo ka sehloohong ba mpeng. Leka ho e etsa nako le nako ka mor'a ho rarahana.

Lipula tsa dumbbell... Ho tšoana le ka li-squats. Mokhoa oa boikoetliso o ts'oana, ho eketsoa litekanyo feela ka mokhoa oa li-dumbbells. Seo u hlokang ho se ela hloko:

Mokokotlo o otlolohile ka nako efe kapa efe ea boikoetliso - shebella sena (phoso e tloaelehileng - semathi se oela pele hanyane).
Ha re itlamme, re ama fatše ka mangole (empa eseng ka thata hore re se otle).
Bophara ba mohato e lokela ho ba hore maemong a tlase lirope le maoto a tlase a thehe angle ea likhato tse 90.

Lungge di pompa hantle mesifa ya glutes le serope.

Melao ea bohlokoa ea koetliso ea sefapano

Pele o kenella lenaneong la boithapollo ba lapeng bakeng sa basali, sheba melao ea bohlokoa ea papali eo.

Tlhokomelo ho ba qalang: ho CrossFit ho na le ntho e kang ho nyolla boikoetliso. Sena se bolela hore o ka ikoetlisa ka mokhoa o nolofalitsoeng. Leha e le hore mojaro o fokotsehile, o ntse o pompa mesifa e ts'oanang le ka mokhoa oa khale oa polao. Kamora ho matlafatsa mesifa, o ka fetela khetho e thata ho feta.

Nahana ka ho phela hantle 'meleng

Nahana ka ho ikoetlisa ha u hlophisa. Haeba u matha hoseng kapa u ikoetlisa ka tšepe sebakeng sa boikoetliso, ho tla ba hantle hore u ikoetlise ka matsatsi a mabeli (mohlala, ho matha ka letsatsi la pele le crossfit ka la bobeli) + matsatsi a 1-2 a phomolo. Ke 'nete hore ho na le balateli ba ikemiselitseng ho ikoetlisa makhetlo a 3, empa khetho ena ha e u lumelle ho lokolla beke. Ntle le moo, o kanna oa ba le nako ea ho fola, e leng ho tla hlakola melemo eohle ea boikoetliso.

Koetliso ea kamehla

Haeba koetliso sehlopheng tlasa tataiso e thata ea setsebi sa sefapano ha u na ho tlameha ho etsa lenane la koetliso, koetliso ea lapeng u ke ke ua e etsa ntle le eona. Ho joalo, ho etsa lenaneo u le mong, ho thata haholo ho ikamahanya le mosebetsi o hlophisehileng 'meleng oa hau le ho holisa taeo. Bohlokoa: ho lokela hore ho be le bonyane ho ikoetlisa habeli ka beke, hantle 3.

Etsa bonnete ba hore o fetola letsatsi la lipapali ka boikhathollo. Sena se tla lumella mesifa ea hau hore e fole ka botlalo ho tsoa mesebetsing e matla. Ntle le moo, ke ho haella ha matsatsi ntle le CrossFit ho lebisang ho senyeheng ha 'mele le ho tlola.

Ho futhumala ke ntho ea rona eohle

Le ka mohla u se ke ua hlokomoloha boikoetliso ba hau. Ke metsotso e 5-7 feela, empa mehato ena eohle e tenang, eo u e tloaetseng lithutong tsa thuto ea 'mele, e tla thusa ho sireletsa mesifa le manonyeletso kotsing e ka bang teng. Hape o hloka ho tsepamisa maikutlo ho taba ea hore ho otlolla ha hoa lokela ho etsoa pele CrossFit (leha ho le joalo, sena se sebetsa le ho koetliso ea matla a banal). Mesifa ea hau ha e so futhumale, ka hona ho na le monyetla o moholo oa ho tsoa kotsi.

Empa kamora ho feta mekoloko e mehlano ea lihele, u ka qeta metsotso e seng mekae ho se bitsoang thapo. Sena se ka kenyelletsa khanya ea pelo bakeng sa metsotso e 10-15 kapa ho otlolla hanyane ho lihlopha tsa mesifa tse ntseng li sebetsa.

Tlhokomelo e lekanang le lihlopha tsohle tsa mesifa

Sebetsa likarolo tsohle tsa 'mele ka ho lekana. Basali ba bangata ba "hamore" matsohong a bona, mahetleng le mokokotlong. Rea u tiisetsa hore li-push-up, li-pull-up le li-Exercise tsa matla li ke ke tsa fetola matsoho a hau hore e be "makotikoti" a mesifa a Hulk.

Lijo

Bakeng sa ho fihlela litholoana tse ntle haholo, latela lijo tseo u li jang, ho sa tsotelehe hore na u ikoetlisa hokae - jiming kapa lapeng:

Tlosa lijo tse potlakileng lijong le ho fokotsa lik'habohaedreite tse potlakileng lijong. Haeba o sa theole boima ba 'mele, o kanna oa se ke oa tlosa lipompong tsohle, empa hopola hore ho molemo hore o se ke oa ja ligrama tse fetang 30-40 tsa tsoekere ka letsatsi.
Ja khafetsa, empa ka likarolo tse nyane. Ha e le hantle, fetohela lijong tse 5-6 ka letsatsi. Haeba ha e na taba le sena, ja bonyane makhetlo a 3 ka letsatsi. Ha ho na phapang e ngata, ntho ea mantlha ke ho ja khalori ea hau ea letsatsi le letsatsi.
U ka ja lihora tse 2-3 pele u koetlisoa, ho latela mmele. Kamora koetliso, phepo e nepahetseng e ipapisitse le sepheo. Haeba u batla ho theola boima ba 'mele, ho molemo ho ja boholo ba lijo tsa protheine. Haeba u thaepa, eketsa lik'habohaedreite.

Hopola: li-calories ha ho bonolo ho li chesa feela. Senotlolo sa ho atleha le CrossFit ke ho kopanya boikoetliso ba kamehla + ho ja ka phepo e nepahetseng + phomolo e ntle lipakeng tsa boikoetliso.

Video e latelang e bua ka ho hlaka ka phepo e nepahetseng:

Mananeo a koetliso bakeng sa khoeli

Re u lokiselitse mananeo a 2 a koetliso bakeng sa banana malapeng.

E 'ngoe bakeng sa ba nang le lisebelisoa tse fokolang tsa lipapali.
Ea bobeli ke ea ba nang le lisebelisoa tsohle tse hlokahalang ka setokong.

Mananeo ka bobeli a ho theola boima ba 'mele a etselitsoe ho eketsa melemo ea ho ikoetlisa lapeng. Empa u se ke oa lebala ka khaello ea likhalori (e sa lokelang ho ba ho feta 20% ea khalori ea letsatsi le letsatsi). Haeba u ja haholo, u ke ke ua theola boima ba 'mele boikoetliso bofe kapa bofe.

Lenaneo la 1 (ntle le lenane)

Lenaneo la pele la sefapano le etselitsoe ho ikoetlisa lapeng bakeng sa basali ba se nang lisebelisoa tse felletseng tsa lipapali. O hloka feela thapo ea ho tlola - ho e fumana ho kanna ha ba bothata ho mang kapa mang.

Beke ea 1

Letsatsi la 1	Ho ikoetlisa ho nka metsotso e 25 hantle. Nakong ena, o hloka ho tlatsa palo e phahameng ea likhahla ka lebelo le phahameng: Li-burpe tse 5; Li-squats tse tebileng tsa 15; Li-push-up tse 7; Litulo tse 10 V. Ho bohlokoa hore u etse phomolo e nyane pakeng tsa selikalikoe. Ha ho feta metsotsoana e 5-10.
Letsatsi la 2	Ho phomola
Letsatsi la 3	U letetsoe ke boikoetliso bo phatlohang le bo matla haholo kajeno. Ke metsotso e 20 feela, empa u ke ke ua khona ho phomola: Li-squats tsa moea tse 10; Li-burpe tse 10; 10 squats qhomela; Mapheo a 10 pele sebakeng. Ka tloaelo, lipakeng tsa mekoloko re behella ka thoko nako e nyane ea phomolo (metsotsoana e 5-10). Qetellong ea boikoetliso, re etsa lipalo tse 4 tsa lepolanka, motsotso o le mong ka 'ngoe, ka likhefutso lipakeng tsa lihlopha tsa metsotsoana e 20.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno o hloka ho etsa masakana a 8: Squats tse 10; Li-push-up tse 10; Li-sit-up tse 10. Pakeng tsa mekoloko, re behella ka thoko nako e nyane ea ho phomola (metsotsoana e 5-10). Qetellong ea boikoetliso, re etsa likhutlo tse 4 tsa sekhutlo motsotso o le mong ka likhefutso lipakeng tsa lihlopha tsa metsotsoana e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Beke ea 2

Re nahana hore u ananetse hore ntho e ngoe le e ngoe e ne e le bobebe bekeng ea pele - kamora moo, re kena tsamaisong ea koetliso mme ha ho hlokahale hore re imele haholo. Re qala beke ea bobeli ea lenaneo la rona la ho ikoetlisa lapeng la basali.

Letsatsi la 1	U hloka ho phethisa kapele kamoo ho ka khonehang: Li-sit-up tse 40; Li-squats tse tebileng tsa 40; Li-push-up tse 40 (tse ling li ka nkeloa sebaka ke li-push-up tse tsoang mangoleng). Haeba u lakatsa, u ka matha hang ka mor'a boikoetliso bo bong le bo bong - motsotso o le mong ka 'ngoe. Kamora ho phethela, re ithuta ho etsa ropo e tlolang habeli - metsotso e 10.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Kajeno masakana a 3 a se a ntse au emetse: 21-15-9 squats (21 - selikalikoe sa pele, 15 - ea bobeli, jj.); 1.5 - 1 - 0.5 metsotso lepolanka; Litulo tse 21-15-9; Thapo e tlohelang e 75-50-30.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno ke letsatsi la ho qetela la koetliso bekeng mme o hloka ho sebetsa ho isa boholong. Re emetsoe ke moaho o qabolang haholo: Liropo tse 100 tsa ho tlola (kapa 35 habeli); Squats tse 50; Li-burpe tse 50; Li-sit-up tse 50; Liropo tse 100 tse tlolang (kapa 35 habeli). Palo ea mekhoa ea ho ikoetlisa ha e na moeli. Ho ke ke ha khoneha ho chencha kapa ho etsa e 'ngoe kapa e' ngoe! Ho fihlela liropo tsa ho tlola li etsoa, u ke ke ua qala squats, jj.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Beke ea 3

Joale, mona re tla bekeng ea boraro - re le matla ebile re lefisitsoe katleho. Ha re feteleng pele.

Letsatsi la 1	Kajeno re pompa maoto. Re sebetsa ka matla le ka matla kamoo ho ka khonehang. Koetliso ea potoloho - metsotso e 25: 10 qhomela squats; Mapheo a 10 leotong ka leng; Thapo e tlohang e 50 (kapa ho tlola habeli habeli). Qetellong ea rarahaneng, re etsa bareng - makhetlo a mane bakeng sa motsotso o le mong, ka khefu ea metsotsoana e 20.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Re sebetsa metsotso e 10 (boikoetliso bo le bong ka motsotso, ebe re phomola ho fihlela qetellong ea motsotso, ebe tse latelang, ka kakaretso li tla ba 5 ka 'ngoe): Li-squats tse tebileng tsa 15; Li-burpe tse 15. Re sebetsa ka thata. Likhetla tse 5 tse latelang: Li-push-up tse 10; Libuka tse 10; Lithunya tse 10 tsa sethunya leoto ka leng.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno ke letsatsi la ho qetela la koetliso bekeng mme o hloka ho sebetsa ho isa boholong. Re pheta boikoetliso ho tloha bekeng e fetileng, empa ka keketseho e nyane. Liropo tse 100 tsa ho tlola (kapa 35 habeli); Li-squats tse 60; Li-burpee tse 60; Li-sit-up tse 60; Liropo tse 100 tse tlolang (kapa 35 habeli). Palo ea mekhoa ea ho ikoetlisa ha e na moeli. jj.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Beke ea 4

Le beke ea hoqetela ea khoeli.

Letsatsi la 1	Ho ikoetlisa ho nka metsotso e 30 hantle. Ha ho feta metsotsoana e 5-10.
Letsatsi la 2	Ho phomola
Letsatsi la 3	U letetsoe ke boikoetliso bo phatlohang le bo matla haholo ba metsotso e 25 kajeno: Li-squats tsa moea tse 10; Li-burpe tse 10; 10 qhomela squats; Mapheo a 10 pele sebakeng. Ka tloaelo, lipakeng tsa mekoloko re fana ka nako e nyane ea phomolo (metsotsoana e 5-10). Qetellong ea ho ikoetlisa, re etsa mapolanka a mane, motsotso o le mong ka 'ngoe, ka khefutso lipakeng tsa metsotsoana e 20.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno o hloka ho etsa masakana a 10: Squats tse 10; Li-push-up tse 10; Li-sit-up tse 10. Pakeng tsa mekoloko, re behella ka thoko nako e tlase ea ho phomola (metsotsoana e 5-10). Qetellong ea boikoetliso, re etsa likhutlo tse 4 tsa sekhutlo motsotso o le mong ka likhefutso lipakeng tsa lihlopha tsa metsotsoana e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Rera ho ikoetlisa ka tsela e ngoe hore mojaro o eketsehe (etsa tse ling hape kapa o leke ho lekana masakana ka nako e fanoeng) - boikoetliso ha ea lokela ho ba tsela e bonolo ho uena.

Lenaneo nomoro ea 2 (e nang le lenane)

Haeba e se e le nako e telele u phela bophelo bo botle 'me u na le bonyane boiphihlelo ba likhoeli tse tšeletseng mosebetsing ka setulong se sisinyehang, lenaneo leo ka mokhoa oa CrossFit le nang le litekanyo ke sona seo u se hlokang.

Libeke tsa 1 le 3

Letsatsi la 1	Ho ikoetlisa ho nka metsotso e 20 hantle (25 bekeng ea boraro). Nakong ena, o hloka ho tlatsa palo e phahameng ea likhahla ka lebelo le phahameng: Li-burpe tse 5; Li-squats tse tebileng tsa 5; Li-push-up tse 5; Litulo tse 10 V; Lits'oants'o tse 5. Ho eletsoa ho etsa phomolo e nyane lipakeng tsa selikalikoe, eseng ho feta metsotsoana e 5-10. Kamora koetliso, etsa bareng metsotso e 1 makhetlo a 4 ka phomolo ea phomolo ea metsotsoana e 20.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Kajeno u na le boikoetliso le ho phatloha ho matla haholo metsotso e 20 (25 bekeng ea boraro): Li-squats tsa moea tse 10; Matšoafo a 10 a nang le li-dumbbells leotong ka leng; 10 e tlolela ka lebokoseng; Thapo e tlohang e 50 (kapa ho tlola habeli habeli). Ka tloaelo, lipakeng tsa mekoloko re fana ka nako e nyane ea phomolo (metsotsoana e 5-10). Qetellong ea ho ikoetlisa, re etsa mapolanka a mane, motsotso o le mong ka 'ngoe, ka khefutso lipakeng tsa metsotsoana e 20.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno o hloka ho etsa makhetlo a 5 (6 bekeng ea boraro): Squats tse 10; Li-push-up tse 10; Likhatiso tse 10 tse emeng tsa dumbbell; Li-burpe tse 10. Pakeng tsa mekoloko, re behella ka thoko nako e tlase ea ho phomola (metsotsoana e 5-10). Qetellong ea boikoetliso, re etsa likhutlo tse 4 tsa sekhutlo motsotso o le mong ka likhefutso lipakeng tsa lihlopha tsa metsotsoana e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Libeke tsa 2 le 4

Mothating ona, o se o ntse o nkile sebopeho mme o ka etsa ho feta.

Letsatsi la 1	Rarahaneng e etsoa ho fihlela mohloli: Liropo tse 100 tse tlolang (kapa 35 habeli). Li-pull tse 25; Li-push-up tse 50; Li-squats tse 100; Liropo tse 100 tse tlolang (kapa 35 habeli). U ke ke ua tsoela pele ho ikoetlisa ea bobeli ho fihlela ea pele e etsoa.
Letsatsi la 2	Ho phomola
Letsatsi la 3	Kajeno u na le boikoetliso le ho phatloha ho matla haholo metsotso e 20 (25 bekeng ea 4): Li-squats tsa moea tse 10; Matšoafo a 10 a nang le li-dumbbells; Li-burpe tse 10; 10 e tlolela ka lebokoseng. Ka tloaelo, lipakeng tsa mekoloko re fana ka nako e nyane ea phomolo (metsotsoana e 5-10). Qetellong ea ho ikoetlisa, re etsa mapolanka a mane, motsotso o le mong ka 'ngoe, ka khefutso lipakeng tsa metsotsoana e 20.
Letsatsi la 4	Ho phomola
Letsatsi la 5	Kajeno o hloka ho etsa makhetlo a 5 (6 bekeng ea 4): Li-squats tse 10 tsa dumbbell; Lits'oants'o tse 10; Likhatiso tse 10 tse emeng tsa dumbbell; Liropo tse 50 tse tlolang (20 habeli). Pakeng tsa mekoloko, re behella ka thoko nako e tlase ea ho phomola (metsotsoana e 5-10). Qetellong ea boikoetliso, re etsa likhutlo tse 4 tsa sekhutlo motsotso o le mong ka likhefutso lipakeng tsa lihlopha tsa metsotsoana e 20.
Letsatsi la 6	Ho phomola
Letsatsi la 7	Ho phomola

Ha re akaretse melemo ea banana ba CrossFit lapeng:

Ha ho hlokahale hore u sebelise chelete ho lefella peeletso e turang, hape u boloka nako tseleng e eang lebaleng la lipapali.
U ka etsa eng kapa eng e u loketseng. Se ke oa lebala feela ka lieta tsa boleng bo holimo.

Koetliso e atlehang bakeng sa hau! Na u ratile boitsebiso boo? E arolelane le metsoalle ea hau. Haeba u na le lipotso, ngola litlatsong.