What is crossfit? The training program in this sport will look like? How is it different from other sports and what does crossfit include? We will try to clarify all the issues that arise for people who want to get acquainted with this new direction. You are ready? Then let's figure it out!
What is crossfit training?
Perhaps you have come across such a paradox: people who begin to intensively engage in aerobics rapidly lose weight during the first weeks. Of course, for many, weight loss matters. However, this result does not suit everyone, someone would like to just tighten the body in some places. Then the trainer draws up a new program for such people, in which strength exercises for different muscle groups are actively used. After a month or two, muscles begin to pour under the skin. For many students, such a result is a welcome goal, but again not for everyone. So the question arises: "Which workout to prefer?"
Crossfit can help versatile athletes. The training program here works simultaneously to increase endurance, to build muscle, to lose weight, to train the cardiovascular and respiratory systems. And, as a result, to improve the whole body.
The emergence of a new training complex
As you can see, the words “cross” - intersection, as well as “fit” - a beautiful body are intertwined in the name. If you clarify the translation from English, it will look something like “crossbreeding of various techniques to obtain a beautiful body”.
He lived in California, a gymnast named Greg Glassman. He was worried about the question of how to combine what seemed to be incompatible in one workout: high athletic performance, weight loss, and fast muscle gain. In addition, I would also like to improve health. But is it possible? As it turned out, quite. After months of development, crossfit came into being. The training program is striking in its versatility - it makes it possible to affect all parts of the body. This complex is like everyone, removing all sorts of age and physical restrictions.
The effect of classes directly depends on their intensity. However, if you first raise the bar, as they say, before losing your pulse, or maybe run 3 km of cross-country and rush into the shower after that, the task will not be solved. It is necessary to merge different activities, for example, barbells, jogging, jumping rope. After this comes a series of exercises on the bars, with dumbbells - and again running. Such a program should be carried out without mercy to oneself, without a break. This is a real crossfit!
The training program may be different, you should consider exactly what parts of the body you want to correct, and build on this.
CrossFit Fundamentals
1. It is advisable to minimize the breaks between all approaches: this increases endurance. For beginners, such a technique, of course, will seem incredibly difficult, but the results will appear very soon.
2. It is necessary to achieve a state of very severe fatigue, performing exercises through force, through “I can’t”.
3. Distribute your exercises in the crossfit system. Workout of the
day (Workout of the Day, abbreviated WOD) should be interesting and varied.
4. During training, it is necessary to work out all muscle groups, while trying to evenly dose the exercises for different muscles.
5. Try not to drink any liquids during training, but only after.
CrossFit fans promise that regular training in this sport will increase your stamina, strengthen your health, and develop your abilities. At the same time, they add: “Of course, if you survive!”
CrossFit program at home
Before starting a workout, prepare a small weight dumbbell (2-5 kg), bench or box. Such a small set of equipment is quite enough for doing crossfit.
The workouts themselves will not take much time. However, you will certainly have a burning sensation in the buttocks and legs, as well as in the shoulders.
Training mode
Twice a week, do 16 repetitions of each of the exercises below. You need to perform them as quickly as possible. It is advisable to note the time of the lesson in order to try to improve the temporal indicators next week, that is, try to make your program faster. In this case, be sure to monitor the quality of execution!
Mahi with one hand
1. Put your legs slightly wider than your shoulders. Put the dumbbell between your legs on the floor. Sit down, grabbing the dumbbell with your right hand, while turning the palm of your hand toward your body. Quickly straighten your legs and, standing on tiptoe, try to raise the weight by moving the whole body. At this time, bend the elbow of the working hand and take it to the side.
2. Bend your knees and straighten your arm directly above your head.
3. Straighten and return to starting position
4. After 8 repetitions, change your hand.
The buttocks, legs, shoulders and arms, and the back work during the execution of the max.
Bear Walk Exercise
1. Stand on all fours, face down. Elbows, wrists, shoulders, as well as knees and hips must always be in the same line. Straighten your knees, keeping your arms and shoulders in line. This position is the starting one.
2. Rearranging the opposite limbs at the same time, start moving forward.
3. You can complicate the “bear walk” by taking dumbbells in each hand. You can move backward or sideways. After each exercise, you must do 30 "steps".
This exercise makes the whole body work.
Mahi with two hands
1. Put your feet a little wider than your shoulders, while turning around a little foot. Sit holding a kettlebell or dumbbell between your hips with both hands.
2. Straighten up quickly, raising arms above your head.
3. Return to your starting position.
Such swings involve the buttocks, legs, abs, as well as the back and arms.
Dumbbell Lunges
1. Lift the dumbbell over your head with one hand. The palm should be facing the body. Lunge forward by bending your knees to 90 degrees.
2. Without lowering your hand, return to the starting position.
3. Do the same with the other leg. Alternating legs, repeat.
4. In the middle of the set, it is necessary to change the working arm.
In this exercise, the abs, buttocks and arms are worked out.
Sumo style dumbbell bar
1. Take a dumbbell in both hands. Spread your legs wide, while spreading your feet. Hold dumbbells between the hips, palms facing you.
2. Sit shallow, leaning forward a bit. Do not bend your back.
3. To straighten, pulling the dumbbells to the shoulders.
4. Return to starting position.
This load develops your buttocks, back, legs, shoulders, and biceps.
Box Jumping
1. Face the bench or drawer of a suitable height for you.
2. Sit down, and then jump sharply over the obstacle. Turn around and follow the same movement in the opposite direction.
Such jumps include the buttocks and legs.
Hand push-ups in L-pose
1. Sit on your knees with your back to the wall. The distance to the wall is about 60-90 cm. Lower your hands to the floor, a little wider than your shoulders. Leaning against the wall with your legs, straighten the body so that it takes a pose in the form of the letter L.
2. Hold in this form for 15 seconds. This is how crossfit workouts for beginners look like . To complicate them, do a series of push-ups in the L-position.
This exercise works on the chest, arms, back, and buttocks.
Other effective and beneficial exercises
One of the main exercises for crossfit is burpy. To do this, you need to sit down, resting your palms on the floor, while the knees touch the chest. After that, abruptly throwing legs, perform emphasis lying down. After return to the starting position and jump out. Depending on the level of training, 10-100 repetitions should be performed. Such an exercise, despite all its complexity, is included in crossfit for beginners. The training program for serious and experienced athletes will be more effective if you make the last jump in the burpee, holding small dumbbells in your hands. Over time, when the muscles become stronger, it will be possible to increase the weight of weighting agents.
Many people ask the question: “Are crossfit training suitable for girls?” Our answer is clear: of course, yes! Many beauties are struggling with extra pounds. For them, losing weight with crossfit is an excellent, and most importantly, quick solution to the problem of overweight. It is impossible not to lose weight with such training!
It should be remembered that the crossfit training program for girls will not only burn fat, but also gradually build muscle mass. Therefore, often in the first weeks of classes, weight loss is not very noticeable, however, the volume and topography of the body change significantly. The figure becomes more slender and toned, small muscles appear. With regular exercises, the weight will gradually begin to decrease, because the fat will be consumed faster.
Remember that at the very beginning of your “acquaintance” with crossfit all the muscles of the body will hurt. Over time, with the growth of your training, these unpleasant sensations will gradually decrease. However, be aware that if, after the next training session, your body no longer responds, and no pain arises, this indicates that it is time to increase the load. Your level of preparedness has grown. Get heavier dumbbells for yourself. You can choose a new, more complex set of training the day.
To summarize
If you want to have a beautiful body and are ready to work hard at the same time, then the crossfit program is your choice. This technique will help you not only get rid of unnecessary fat, but also improve the work of the heart and other organs, increase endurance. Men will get a powerful strong body, and girls will be able to get chiseled forms without sitting on exhausting diets. Only two serious trainings per week are enough, and your dream of a beautiful and sexy body will become a reality!