Crossfit training

Probably the majority of fans and athletes hear about this system of training as "crossfit". This system of training consists of different exercises, taken from athletics, weightlifting, gymnastics, and a variety of cardio load.

One of the first crossfit workouts drew attention in the U.S. because such training was possible quite quickly to lead the students in good physical shape. Such training used to prepare soldiers of the special forces. There are also programs for beginners.

Part of crossfit training consists of three kinds of loads:

1. Strength training (barbells, kettlebells, dumbbells);

2. Gymnastic exercises;

3. Cardio workouts (running, swimming, etc.).

The crossfit program is to workout in a gym

Consider a three-day training. In her first and third day are repeated exercises.

First day. At the beginning of each workout needs a workout. Well suited to running and jumping with the splitting of the toes and clapping over the head. The main feature of such training is that there are no breaks between exercises, and each exercise is performed for at least 30 seconds. You need to do three or four takes, and each try to do at a higher pace.

After a workout, take a short break then proceed to the second part of the exercise. The second part included: Shuttle run, running with high knee stretch, squats, squats with a jump. All of these exercises are also run for 30 seconds without interruption. You need to follow three approach. After the main part you need to perform so-called hitch: lunges forward, bending the body, etc.

The second day. Cardio for 25 minutes. Before cardio it is also necessary to do a warm-up. In the main part of the training includes such exercises as:

1. Shuttle run;

2. Kicks at an imaginary enemy;

3. Sprint (very fast running on the spot) a few squats and again running on the spot lifting the knees;

4. The jump from the prone position, then squat again and jump in the original position.

Crossfit at home

One of the significant advantages of crossfit is the opportunity to do at home. Here is a sample plan crossfit at home for two days.

First day. Pushups (10 times), squats (15 times), pull (6 times). While approaches vary exercises and do sets to failure.

The second day. Running (400 meters), pullups (6 times), lifting dumbbells (17 times). In the same way as the first day approaches performed to failure and alternating exercises.

This is one of many crossfit workouts at home. It is best to try several different training options and choose the most suitable option for you.

Tips for crossfit training

1. Between exercises should be no interruptions;

2. During training shouldn't drink so much;

3. Don't expect instant results;

4. Should not be of heaviness in the muscles, like when exercising in the gym.

5. Fatigue should be more than conventional training.

6. You should pick exercises that involve all muscle groups.

Crossfit exercises

Bodyweight exercises:

1. Squats in various embodiments;

2. Jumping (jumping on a small height, for example on a high step or stool);

3. Attacks. From a standing position, make a wide step, then return to the starting position;

4. The extension of the back. The legs should be pinned back in a relaxed state. From this position raise the back one level with your feet, then return to the starting position;

5. Push-UPS with clapping above the head;

6. Push-UPS upside down from the wall;

7. Jump rope. But during the jump you need to turn the rope twice.

Exercises with sports equipment:

1. Climbing the rope;

2. Dips;

3. Pullups on the rings;

4. Pull on the bar;

5. Area. Hanging on the rings, parallel bars or horizontal bar, raise your legs to form an angle of ninety degrees, and hold this position for a few seconds.

Crossfit for weight loss

The program is crossfit training for weight loss aimed at accelerating the metabolism in the body. Because of this, it is possible to achieve results without resorting to strict diets. These exercises will not take much time.

An example workout for weight loss. In this workout you only need dumbbells and a Mat for gymnastics and jump rope. It includes warm-up and five exercises totaling not more than twenty minutes.

Warm-up:

1. Running in place at a slow pace (3 minutes);

2. Punches and kicks to an imaginary opponent (for ten times).

Basic exercises:

1. Exercise with dumbbells. Stand straight with folded belly, hands with dumbbell raise above head and slightly behind your head. In this position, do twenty sit-UPS.

2. The same with dumbbells. Hold the dumbbells in hand, perform a motion similar to chopping wood. In the role of an axe in your hand with dumbbells.

3. Now take the emphasis lying. First, bend one knee, then return it to its original position and bend the second knee. The exercise will remind running, only in the supine position.

4. Now do twenty quick push-UPS with a small amplitude of movement.

5. Now jumping rope.

Perform these exercises with no breaks for three or four approach.

The pros and cons of crossfit training

Advantages:

1. Universal training. Helps to develop endurance in different sports. Suitable for training fighters and for beginners and girls.

2. The lack of strict standards in food and diets.

Disadvantages:

1. The slow growth of muscles. In comparison with bodybuilding muscle mass grows much slower. The goal of crossfit is not muscle mass, and the development of strength and endurance

2. The damage to the heart. It is not recommended to engage in the crossfit system people suffering from heart disease. Since during crossfit workouts , the heart is a very big load. We also recommend not to do crossfit after an injury, after a recent surgery and during pregnancy.

The main thing to observe a measure. Not to raise from the load, and to achieve only gradually.