CrossFit training sessions arecomprehensive physical fitness system. Its creator is Gregor Glassman. In 2000, a brand called CrossFit was registered. In addition to Glassman, the founder of the brand is Lauren Jenai.
Types of exercises
Хороших отзывов “Кроссфит” заслужил благодаря having a wide variety of exercises. The system includes interval training, weightlifting, gymnastics, powerlifting and other physical exercises.
Another reason for positive feedback about “CrossFit” was the fact that the whole system is promoted not just as usual training, but as a sport with competitive overtones.
“Кроссфит” очень популярен в тренажерных залах.It is used in more than 13 such establishments, almost half of which are located in the United States of America. In addition, this exercise system is applied as part of individual daily workouts.
Criticism
Many critics say that the programTraining involves a large number of dangerous movements that can cause injuries. Brand representatives claim that the system is safe even for beginners. Also, the company said that if you follow all the instructions that are on the website of the corporation, the risk of injury is much lower.
Another cause of negative feedback about"Crossfit" was the statement of critics of the program that training can cause the development of rhabdomyolysis. The company did not deny the fact that training can cause illness, but also said that skeletal muscle necrosis can be caused by other, even the simplest, exercises.
For beginners
CrossFit became popular a few years agobut now the program has a large number of followers. Exercises are provided for both experienced athletes and beginners. "Crossfit" for beginners gives you the opportunity at home to get the same load as in the gyms, but the workouts themselves are designed specifically for those people who are engaged for the first time.
The first training is called "Cindy" and consists of5 pull-ups on the bar, 10 push-ups from the floor and 15 squats with weights. The duration of the entire workout is 20 minutes. That is, during the third hour it is necessary to perform each of the three exercises in turn.
The second training session is Helen.The first exercise involves a 400-meter race on a treadmill. This is followed by lifting the weight 15 times, after which it is necessary to perform 12 pull-ups on the horizontal bar. This training is the same as "Cindy", consists of three exercises. But unlike Cindy, in which all rounds must be performed in turn for 20 minutes, Helen should be tried to finish as quickly as possible.
The next workout is called the Wall Ball.Its essence is to repeat the exercise called "Burpy". You need to do it 21 times, then 15 and the last attempt consists of 9 repetitions. It is necessary to perform Burpy as quickly as possible.
The last training session in the framework of the program “Crossfitfor beginners "consists of two exercises and is called" Katie ". First, you should do 15 simple squats, and then - lunge with dumbbells forward, also 15 times. Each exercise must be performed three times within twenty minutes.
Food and rest
"Crossfit" involves a combination of training withproper nutrition. A healthy diet is not just to give up bad habits and eat healthy foods, but also in the right diet. A girl should eat at least three times a day, ideally - 5 meals during the day.
It is also very important to recover well.after playing sports. Do not "kill" yourself in training. It is necessary to keep a balance between exercise and rest. At the beginning of the course you can train no more than four times during the week. For athletes who plan to do CrossFit for the first time, you can exercise twice in seven days.
Girls at home
There is a specially designed by experts.program "Crossfit for girls." During the first month, two main programs should be carried out. The first is performed at home, and the second - in the gym. In both cases, before starting the exercises, you should spend approximately 10 minutes of warm-up. Do not forget about it, because otherwise you can get a nasty injury.
Day 1.It is necessary to do 10 air squats, jump with a skipping rope 20 times, perform 15 press scrolls, 10 “Berpie” without pushups and 10 pushups from the floor. It is necessary to make the maximum amount within 15 minutes.
Day 2. Rest and recovery.
Day 3The first exercise of the third day is a 200 meter race. After that, you need to pull up on the bar 5 times, 20 seconds to hold the bar and wring out from your knees 10 times. The last exercise - 5 jump squats. All this should be repeated for 15 minutes.
Day 4. Rest and recovery.
Day 5. Training begins with 20 attacks.Then you should do 15 pushups from the floor. The next exercise is to raise your legs lying down (12 times). The circle ends with a 20-second bar. Training is repeated for 20 minutes.
Day 6. Rest and recovery.
Day 7The first exercise is jumping jack (50-100). Then you must perform 15 curtsies on the right and left foot. The third exercise is to raise the pelvis (25 times). After this, you must perform 50 jumps on the rope. The last exercise is a press twist (25 times). The entire workout lasts 20 minutes. During 4 weeks it is necessary to repeat the whole exercise, increasing the duration of the workout by 5 minutes.
Girls at the gym
Training "Crossfit" for girls in the gym as well as at home, suggest 3 days of rest.
Day 1.It should start with a five-minute lesson on the simulator "Bicycle", then you need to do 10 attacks with dumbbells on each leg. The following exercises - 15 flywheels with weights and 15 "Berpie". It is necessary to finish the circle by hyperextension (15 times). In total, the training consists of three circles.
Day 2. Rest and recovery.
Day 3Within two minutes you have to jump, spreading his legs apart and bringing them together. The next exercise is deadlift (10 times). Then you need to swing the press on an incline bench (15 times), pull up on the horizontal bar 10 times and run 2 minutes on the treadmill. Training consists of three laps too.
Day 4. Rest and recovery.
Day 5Training begins with hundreds of jumps on a skipping rope. The following exercise is called “Shvungi” (10 times). Then you need to make 10 attacks with dumbbells on each leg and hold the bar for 20 seconds. At the end of the circle, shake the press 15 times on an inclined bench. The fifth day's training session also consists of 3 laps.
Day 6. Rest and recovery.
Day 7The final training day of the week starts with a 500 meter row. Then you need to perform variable jumps on the step platform. Total should jump 50 times. The third exercise - 10 lunges in a jump. Then you should do 20 sitap and sit down 12 times with the lifting of dumbbells. Training is conducted in three circles.
Men
Training program "Crossfit for men" is different from the women's. Before you start training you need to warm up for 5-10 minutes. Without a warm-up should not begin to exercise.
The first exercise is to jump on60 centimeter box. In total it is necessary to make 2 approaches on 13 jumps. Next you should pull up on the bar with a wide grip - also 2 sets of 13 times. After that, you should proceed to push-ups from the floor - 2 sets of 20 push-ups.
The next exercise is a barbell stand press.It is necessary to make 2 sets of 13 times. After this, it is worth making 2 sets of 15 leg lifts in the arm. After lifting the legs, you need to take dumbbells and make two sets of 13 attacks on each leg. The last exercise, which includes training program "Crossfit for men", is squatting with a barbell - 2 sets of 13 squats.
For a positive effect, a concomitant low-carb diet is required. You should also alternate training days with rest. A weekly program might look like this:
3 days of training - a day of rest - 2 days of training - 1 day of rest;
5 days of training - 2 days of rest;
3 days of training - 1 day for rest - 3 days of training.
"Crossfit for weight loss"
Girls do CrossFit in order tolose weight This is not a big secret. Experts estimate that during training a woman can lose up to 15 calories per minute. Thus, with a 40-minute workout, the girl will be able to burn about 600 calories. Some complexes make it possible to lose up to 1 thousand calories per day.
The advantage of "Crossfit" is that the girl does not have to perform the same exercises. Every day involves some new occupation.
Equipment
Большое преимущество заключается и в том, что You can train not only in the halls, but also at home. This is another reason for the large number of positive feedback on Crossfit Training for Everyone. After all, not everyone has the opportunity and desire to attend gyms. Equipment for "Crossfit" need not so much.
For effective workouts at home you needpurchase a pair of dumbbell, two weights, a barbell and a skipping rope. Horizontal bar can be made independently. You can run on the street, so the treadmill is not an urgent need. By and large, this is all the equipment for CrossFit, which is necessary for quality training at home. As for the gyms, they can also use floor and wall holders, and the press should be rocked on a special bench.
CrossFit at home
Существует 3 эффективные программы для тренировок houses. The first consists of three exercises that are repeated as many times as possible during 10 minutes. Exercises that need to be performed are “Burpi” (10 times), squats (20 times) and raising legs lying down (30 times).
The second program consists of five circles, during which you must wring out 5 times from the floor, standing on your hands, do 10 attacks with jumping and run 200 meters.
In the course of the third training program "Crossfit at home," an athlete must do 15 Berpi, 15 jumps on a high pedestal and 15 weights of the kettlebell. Duration is 20 minutes.
