Usoro CrossFit

Ọfụcha bụ ọzụzụ na oke ibu ya. Ihe ndi ozo bu ndi mmadu azu azu ndi choro ka ha gbanwee ọzụzụ na ulo nzuko, ma obu ndi na-enweghi ohere inweta ọzụzụ, na-abanye n'ulo.

Anyị ga-eme usoro ihe omume nke ebe obibi : atọ dị iche iche nke ihe omume asatọ, n'etiti mmemme ahụ zuru ike site na 1 ruo 3 nkeji. Ihe niile dabere na ọdịmma na ahụike nke ụgbọ okporo ígwè na-egosipụta usoro ihe omume ahụ.

Ihe omume

1. "Berypi" - anyi na - amalite site na nkwụsịtụ, site na ebe a anyị na - aga na njide, site na ebe a - nrụgide ahụ nọ ọdụ, na - efetụ aka anyị site na ala, na - etolite na owu. Anyị na-eme ugboro iri. Ugbu a, anyị zuru ike - anyị na-ede oge site na nkeji atọ.
2. Ugbo ala - arọ nke ahụ na ikiri ụkwụ, wepụ pelvis azụ, na-ehulata na nkwonkwo nku, gbuo ikpere ma gbadaa n'ala ala, aka na-agbatị. Obere pelv ahụ na-agbada n'okpuru ikpere, na ikpo ume anyị na-ebili na FE. Anyị na-eme ugboro 30.
3. Ọla azụ na n'akụkụ - anyị na-emeghachi azụ, ikpere n'ihu n'akụkụ aka nri, anyị na-arịgo, otu ụkwụ anyị na-ebuso agha n'akụkụ. Anyị na-ebili na mwakpo ọzọ na azụ, nke mbụ gaa ụkwụ aka nri 20, wee gaa n'aka ekpe. Akpị na-ahụ n'akụkụ aka nri, a na-azụ pelvis azụ, a na-ewepụta afọ, ogwe aka na-agbatị, ịdị arọ nke ahụ dị na ikiri ụkwụ.
4. Esi na ikpere - aka na eriri, anyị na-eme site na ọnọdụ na ikpere. Anyị na-ebuli ụkwụ aka nri, dọpụta ụkwụ nke abụọ wee gbanwee. Mgbe ahụ anyị na-alaghachi n'ikpere anyị mbụ hapụrụ, mgbe ahụ, nri. Anyị na-eme ugboro 20 kwa ụkwụ.
5. A na-eme njem nkwụsị site na ọnọdụ ụgha-ala ugboro 20. N'elu elu, exhale, anyị dinara ala n'ala.
6. Sitam ma ọ bụ ahụ na-ebili - mee site n'ọnọdụ dị mfe. A na-ehichapụ akpụkpọ ụkwụ, aka na-ebuli elu, mgbe ahụ, mgbe anyị na-ekpo ume, anyị na-ebili ma metụ ọbụ ụkwụ aka. Anyị na-eme ugboro 30.
7. Candle - anyị na-edina ala n'elu ala anyị, na-ebuli ụkwụ anyị n'osisi, na-etinye aka anyị n'okpuru mkpịsị ụkwụ, anyị na-agbaji n'ubu na n'isi. N'elu ikpochapu na-ewepụ pelvis site na ala, ma dọpụta mkpịsị ụkwụ ya n'elu ụlọ. Anyị na-eme ugboro 30.
8. Plank bụ ngosiputa maka ọ bụla òtù ahụ. Anyị na-emesi ike na-adabere n'egedege ihu, pelvis na-edozi, afọ na-agbasie ike, azụ dịzie, anyị na-ejikwa sọks dị n'ala. Anyị na-eguzo 30 sekọnd.