Crossfit ke koetliso e nang le boima ba eona. Lenaneo la crossfit le tumme haholo har'a batho ba koetlisitsoeng ba batlang ho fapanyetsana thupelo holong, kapa ba se nang monyetla oa ho ea thupelong, ba kopanela malapeng.
Re tla etsa lenaneo la lehae la crossfit : lihlopha tse tharo tsa lithupelo tse 8, lipakeng tsa ho ikoetlisa ho tloha ho 1 ho isa ho metsotso e meraro. Sena se itšetlehile ka boiketlo ba 'mele le' meleng oa sefapano se tsamaisang lenaneo.
Boikoetliso
- "Berypi" - re qala ho tloha setulong re lutse, ho tloha mona re ea boemong ba ho bua leshano, ho tloha mona - khatiso e lutse, e qobella matsoho a rona ho tloha fatše, 'me o qhomela ka k'hothone. Re etsa makhetlo a 10. Hona joale rea phomola - re beha nako ho tloha metsotso ho ea boraro.
- Li-squats tsa moea - boima ba 'mele ka lirethe, tlosa pelvis ka morao, ho khumama ka mahlahahlaha a mahlahahlaha, ho khumama ka mangole le ho khumamela ka morao, mme matsoho a atamela pele. Maqhubu a theoha ka tlase ho mangole a mangole, ha a tsoa pululo a ema ho FE. Re etsa makhetlo a 30.
- Ho oela morao le ka lehlakoreng - re khutlela morao, lengole le ka pele ka lehlakoreng le letona, re nyoloha, le leoto le le leng leo re le hlaselang ka lehlakore. Re tsoha le litlhaselo tse ling ka morao le ka lehlakoreng le leng, pele ho leoto le letona ka makhetlo a 20, ka ho le letšehali. Leoto le ka lehlakoreng le letona, pelvis e khutlisoa, mpa e khutlisetsoa, matsoho a otlolohile, boima ba 'mele bo leketselaneng.
- E phahama maotong - matsoho holim'a lebanta, re etsa ho tloha boemong ba mangole. Re phahamisa leoto le letona, re hula leoto la bobeli ebe re otloloha. Joale re khutlela mangole pele re tsamaea, joale ho nepahetse. Re etsa makhetlo a 20 ka leoto.
- Litlhōlisano tse tsoang sebakeng sa ho bua leshano li etsoa ka makhetlo a 20. Ha re ntse re phahama, re tsuba, re robala fatše fatše.
- Sitam kapa 'mele o phahama - o etsa ho tloha moemong o tloaelehileng. Maqhubu a kobehile, matsoho a phahama, joale ha re tsoa pululo re ema 'me re ama liatla tsa maoto. Re etsa makhetlo a 30.
- Kerese - re robala fatše, re phahamisa maoto, re beha matsoho a rona tlas'a marako, re roba mahetleng ebe rea leba. Ha moea o tsoa ka ntle o phunya pelvis ho tloha fatše, ebe o hula menoana ho ea siling. Re etsa makhetlo a 30.
- Plank ke boikoetliso bakeng sa lihlopha tsohle tsa mesifa. Re fetoha leshano le ka holim'a forearm, pelvis e tiisitsoe, mpa e tiisitsoe, morao o otlolohile, re phomola fatše ka likhase. Re ema metsotsoana e 30.