Nowadays crossfit is gaining more and more popularity.among sportsmen. For those who are not quite aware of what it is, we will try to tell in the smallest detail about all aspects of this sport.
What is crossfit
By training in various programs, wesurely sooner or later we see the results of our hard work: strength, endurance, muscle volume increase. Simply put - we get the best physical form. However, we turn to the topic of our article. So what is a crossfit? CrossFit is constantly varied, functional disorder in high intensity (which means: constantly varying, functional movements performed with high intensity). In principle, this definition is the explanation of such training, where we have all three of the above components. Let's now analyze each of them in more detail. Go!
Variation
Of course, first of all ouryou functional movements. Along with them, weights, rest times, and regularity of visits to the hall, equipment, etc., change. There are a lot of examples, and therefore we will write a couple in our article. So, if you, for example, do quite a lot with the barbell (bench press, army bench press, etc.), then try to do the same movements, but with dumbbells. You can change the time of visiting the hall. For example, today you practiced at 6 in the evening with a full stomach, but a little tired after work. Then try to go to morning training tomorrow, and you will feel a huge difference, and not the fact that for the worse. What are we talking about? Try two exercises at different heights relative to sea level - and you will also feel the difference. Finally, vary your training split (3X2X3, 5X2, 1X1), which also somewhat diversifies your training life. In general, try to play with all this, because it really makes sense.
High intensity
Speaking of high intensity, should be consideredand the technique of execution, because you first need to learn how to do everything right, and only then move on to high-intensity training. With this kind of training, the growth of muscle mass and increase in strength go much faster, but, as was said earlier, it is necessary to adhere to the correct technique of performance.
Functional movements
How to correctly determine which movementfunctional and what not? In fact, everything is quite simple: if we can quickly move a large weight over a long distance, then the movement is functional. In other words, such are the movements that develop enormous power in our country. As a rule, these include all kinds of traction, bench press exercises and squats. As you can see, the basis is the basic exercises. Crossfit does not include in the number of functional lifts for biceps and most other exercises on peripheral simulators, since the basic rule is not observed (there is no large amplitude of movement, no “explosion” of power, etc.)
Exercise types
Для начала разберем упражнения с внешними objects (W), where we assign all types of deadlines (classical, sumo, Romanian), bench exercises, squats, emissions, as well as exercises with weights and dumbbells. We include basic exercises in this group. Crossfit also has gymnastic (G) and multi-structural exercises (M). The first ones include various movements with their own weight, examples of which can be various pulling, push-ups on bars and so on. Most often they are used in athletics and yard sports called Street Workout. The group of multi-structural exercises includes the so-called "cardio": jogging, swimming, jumping rope, rowing, cycling, etc.
Programming
As a rule, in crossfit programmingshare couplets, triplets and chippers. Couplets combine 2 different movements into 1 superset. For example, you can take some exercise from W (work with weights), connecting it in a complex with any movement from G (gymnastic) - WG. If we think about it, then we will have a considerable choice of combining (WG, WM, GM), given the huge number of exercises of each type (and you can combine MM, WW and GG).
We go further. Triplets are a combination of 3 different movements. We will not talk much about this, we think it will not be difficult for anyone to count all 27 possible combinations of exercises.
Finally, the last type of programming isChipper (Chipper), which involves a combination of 4 or more movements. This is a rather difficult series of exercises, where you do a total of 30-50 repetitions of 4 or more exercises, which, by the way, is exhausting a lot by the end of the training. Chipers are useful to do from time to time, however, priority must remain couplets and triplets.
Crossfit for girls
We think every girl is constantly trying to keepyour body is normal in order to feel more confident. However, when visiting fitness clubs, many girls begin to train with weak weights and on weak exercise machines, which gives almost no results. Yes, the weight is somewhat reduced, but it is rather the merit of cardio-simulators, and not many hours of training. So what does crossfit mean for girls? First, training will make you more fit and athletic. And this does not mean that you will become as big as professional bodybuilders. A minimum of subcutaneous fat and good physical shape in general - this is the result of training. Secondly, crossfit training prolongs the youth of your joints, as well as reduces the chance of injury. Finally, this is a great way to raise self-esteem.
But which exercises will be best for women?Frontal / air squats, lunges, burpy, push-ups, sit-ups, various types of twisting for the press, raznozhka, rukohod, dumbbell press, cardio exercises (jogging and cycling will be preferable) can be attributed to this list. / exercise bikes), JUMPs, bear walk and bench press lying / standing. This is quite enough for an ordinary girl who just wants to have a beautiful body. Of course, you can do other exercises.
Crossfit at home
Now we will consider one of the training programscreated specifically for home use, which was developed by Lauren Plumey, a famous crossfit athlete. To start classes you need only a little: 2-5 kg dumbbells for women and 8-12 kg for men (or more - depending on physical fitness) and a bench / box. That's all.
Now we give exercises.Immediately, we say that the weekly need to increase the duration of training, increasing the load. When you reach 40-60 minutes of active training, you can assume that you have reached the top. How often must have training? The question is quite abstract, but the best option would be 3-4 times a week. Well, let's start learning the crossfit discipline. Complexes for practicing at home.
- Mahi with one hand. This exercise involves the buttocks, legs, back, arms and shoulders. You need to perform 2-4 sets of 8 repetitions for each hand.
- Bear walk. This exercise involves your entire body. Photo execution you can see below. You must do 30 steps after each exercise, which will significantly strengthen your body.
- Mahi two hands. This exercise involves the buttocks, legs, back, arms, and abs. Perform 2-4 sets of 8 repetitions.
- Dumbbell Lunge. This exercise involves the buttocks, legs, arms, and abs. Perform 2 sets, alternating legs and changing the working hand in the middle of each of them.
- Traction with dumbbells in sumo style. This exercise involves the legs, buttocks, back, shoulders and biceps. Also follow 2 sets each.
- Jumping through the box. This exercise involves your legs and buttocks. Do 6-8 jumps 1-2 times per workout.
- Pushups on the hands in the L-pose. This exercise involves the arms, chest, buttocks, and back. See the photo of execution below. Make 2 approaches to the maximum.
Вы поймете, выполняя эти упражнения, кроссфит в home conditions are real. If you practice regularly, in good faith, then you will reach, albeit not the best shape, but you will definitely become more fit / toned. You can also recall such a popular exercise in crossfit, as "burpi" ("burpi"), which increases the endurance and explosive power of your muscles. Do not forget about cardio exercises, and therefore, as soon as there is too much time, run or ride a bicycle for 15-20 minutes. By following this program and our advice, you can start cross-country housekeeping.. Exercises of a wider spectrum, we give below. Go!
CrossFit Training Programs
We already wrote that in the crossfit one of the most importantthere are variations in features, and therefore there can be no single program. So, we will now offer several training options that will suit any athlete involved in such sports as crossfit. Exercises for beginners and more advanced athletes often coincide, and therefore we will not dwell on simple and complex exercises.
Option 1. The program to work without time
Here we will select some exercises from the group.G: pull-ups, pushups and jumps. Each triset should be accompanied by 10 repetitions of pull-ups, 20 repetitions of push-ups from the floor and 20 jumps. We do all this big approach from 3 exercises without rest (if the program is too heavy, you can reduce each of the movements for 5 repetitions or break the approach into 2 parts). Total doing 3-6 approaches. This is one of the most banal, but at the same time the most effective schemes, because it makes work 3 large muscle groups (legs, chest and back). However, if you feel that the load is too weak, you can add 2-3 exercises to the workout, reducing the number of approaches to 3-4. These exercises can be: push-ups on the uneven bars, lifting the legs on the press, hanging on the crossbar, squats (you can with dumbbells) and various cardio exercises (running, jumping rope, etc.). As before, in one exercise you should do 10-20 repetitions. You can break all 5-6 exercises into 2 sets, but do not combine 2 exercises that involve the same muscle group (do not do push ups from the floor and push ups on the bars, jumps and squats, etc.).
Option 2. The program for training in the hall
So, we are doing 5 sets of 5 exercises:
- squats with barbell (10 rep.);
- bench press (10 rep.);
- rod rod in the slope (10 rep.);
- push-ups from the floor (10 rep.);
- 30 seconds with a rope (or 10 rep. "Burpi").
As we said earlier, do not combine exercises that make one and the same muscle group work in the same approach. To make it clearer, we select such groups:
- “pushing” (all kinds of push-ups, barbell presses lying and standing, etc.);
- "pulling" (various pulls and pull-ups);
- "legs" (lunges, squats, etc.);
- "cardio" (running, biking, jumping rope, etc.).
Always combine exercises from 2 different groups.
Option 3. Exercises that are specific to crossfit
- Squatting with dumbbells (20 rep.) / Dumbbell support in the support (10 rep.).
- Dances with dumbbells (15 rep. On each side).
- Burpi (10 times) / Bear sinking.
- Sitap-press (15-20 rep.).
And for variability:
- Bench press lying (10-15 rep.).
- Go to the bar on straight arms, with an emphasis on the platform (10 rep).
- JUMP "Raznozka on stepe" (15 rep. For each).
- Rise of knees sitting (V-rise) (15 rep.).
So you know what crossfit is. The exercises, which we have given above, should be performed regularly, and you will definitely improve your physical fitness.
