CrossFit is a training that is characterized by the performance of exercises in a circle. All of them are aimed at increasing strength and developing endurance. Each of the exercises involves different muscle groups. Movement can be performed with its own weight and weighting in the form of barbells, weights, dumbbells. We offer a more detailed look at what crossfit is, what its benefits and harms are.
Benefit and harm
If the set of exercises is composed correctly, the result will not be long in coming. The advantage of doing crossfit is that they allow you to maximize the load on each muscle. If the task is to get rid of excess weight, then the complex is ideal for this, because in one workout you can burn a decent amount of calories.
To increase muscle mass, you will have to train in a program of strength exercises. The combination of cardio loads with power allows you to improve the cardiovascular system. To achieve good results, the program will have to be changed from time to time.
It is worth considering that the training is quite intense, so people who are just starting to master this direction need to monitor the state of the pulse and engage in a specially designed program. If you do not pay attention to technique and exercise incorrectly, injuries can occur.
In order not to encounter the unpleasant consequences of such a training, it is important to familiarize yourself with the contraindications to its implementation. These include:
- Heart diseases.
- Joint problems.
- Pregnancy and the lactation period.
- Cold.
- Hypertension.
- Phlebeurysm.
Is it necessary to engage under the guidance of a coach
At first, the help of a specialist will be required. If you do it yourself, training may not give positive results and lead to health problems. The trainer will explain in detail what crossfit is, introduce you to the basic training methodology, select a set of exercises, and tell you how to perform them correctly. Already after a while it will be possible to train independently or in groups.
Sportswear and equipment
In order for classes to benefit and be safe, you need to choose equipment. You need to train in comfortable clothes and shoes. Preference should be given to well-known sports brands. For example, Reebok sneakers for crossfit are perfect. Shoes of this brand provide a soft landing during jumps, reliably fixes the foot, eliminates slipping.
Clothing should be made of lightweight, breathable fabric. It is important that she does not constrain movements during class. Reebok CrossFit is a collection of men's and women's clothing, which includes leggings, tops, T-shirts, as well as shoes.
The equipment of a professional is practically no different from that intended for amateurs. In any case, it is necessary to use additional accessories such as knee pads, palm pads, weightlifting belts. These products help to avoid many injuries.
Crossfit exercises and equipment
The training complex includes various exercises: running, burpies, swings with a kettlebell, jumping on a curbstone, squats with a barbell, sitapas on a press. Consider the features of each of them.
Run
In crossfit, it can be classic or interval. Widely practiced in such classes sprint. Classic involves a race at a distance of 1,500 and 3,000 meters. This is the easiest and most effective way to develop stamina. The given distance can be run for a while.
Interval running is a slightly different pattern. Within one period of time you need to move at a steady pace, then accelerate as much as the body allows. In crossfit classes, several such rounds are performed. This type of run develops stamina well.
Rowing
Such an exercise is carried out on a rowing machine. It allows you to improve endurance, works well on the muscles of the hands, back, and abdomen.
Burpy
This exercise allows you to burn a lot of calories. During its execution, all muscle groups work. First you need to do the usual push-ups, then jump with the clap of your hands over your head.
Rope jumping
Such an exercise develops stamina well. It allows you to work out all the muscles of the legs. In crossfit classes, double rope jumping is most often practiced.
Power swing
Exercise loads the muscles of the legs, buttocks, back, arms. To do this you need a kettlebell. It must be taken in both hands, legs apart at shoulder width and slightly bent at the knees. The back should be straight, with a slight deflection in the lower back.
The weight should be placed at the level of the knees between the legs. Athletes push upward. At the same time, it is necessary to rise and straighten the legs. At the time of lowering the projectile you need to take the starting position.
Handstand push-ups
This exercise is almost always part of the crossfit training package for girls and guys who are engaged in a professional manner. You need to go to the wall, put your hands on the floor at a distance of 20 cm from it. Then you need to push off with your feet and throw them on the wall so that you are head down. This will be the starting position for push-ups. Next, you should slowly bend your elbows, lowering the body down. As soon as the crown is 15 cm from the floor, you need to linger in this position for a second. After that, it is required to take the initial position. Such push-ups work well in the front and middle bundles of deltas, triceps.
Squats
This is a basic exercise in strength sports, including crossfit. It develops strength, coordination, strengthens all the muscles of the legs and buttocks. This free weight exercise involves a deep squat. The load is selected depending on the level of physical fitness of the crossfitter. At first, squats with an empty bar or a small weight will be enough. If you want to increase strength, squats will need to be performed up to 10 times.
Sitapas on the press
Crossfit training should include exercises that are aimed at working out the abdominal muscles. Sitapa can be performed with its own weight and with a weighting agent in the form of a bar or pancake. You need to take a starting position on the fitness mat, bend your legs at the knees, raise and lower the upper body.
Rope
The crossfit rope exercise is called the "wave." It can be performed in different variations. It is necessary to take up the edges of the rope and quickly move your hands up and down, letting the "wave" across the floor. It can be done simultaneously (hands rise and fall together) and alternately (alternating movements).
Such an exercise well loads the muscle of the arms, shoulders, back, abdominals. Its only drawback is that the rope for crossfit is available only in the gym, so it will not be possible to include it in the complex of home training.
"Strap"
This exercise allows you to work out the abdominal muscles. Can be performed after the main crossfit workout. The duration of the rack, which is shown in the photo, may increase with time.
"Climber"
Such a cardio exercise works out the muscles of the press, legs, and shoulder girdle, and allows you to burn many calories. First you need to take a position, as for push-ups from the floor. Abdominal muscles need to be strained, the back should be slightly rounded. Next, each of the knees must be alternately pulled to the chest and returned to its original position.
Training mode
If even a beginner has figured out what crossfit is, you should definitely start training according to a specially selected program. Exercising without a trainer can result in personal injury and poor health.
Most often, inexperienced crossfitters face the following problems:
- Plateau effect. The body gets used to the same type of loads, as a result of which muscle growth, development of endurance and strength are stopped. Loads must be changed periodically, adding variety to training.
- Injuries. Most often, muscle strains are observed. These troubles run novice athletes who have no crossfit skills. As a rule, problems are caused by fatigue and lack of coordination as a result of an incorrect approach to performing exercises. Injury is also accompanied by inconvenient equipment.
- Too high loads. CrossFit training should be regular, but not daily. In addition, they should be combined with proper sleep and nutrition. You need to engage no more than 2-3 times a week. In training between sets it is necessary to take short breaks.
Power Program Example
This program is suitable for girls and boys. The complex consists of 5 exercises that are performed in a circle. All you need to do 4-7 sets.
Before starting crossfit classes in the gym, you need to do an aerobic warm-up, which will warm the ligaments, joints, and allow the body to easily rebuild at the time of a long power load.
WOD (workout of the day) is as follows:
- Squats with a barbell (the weight of the projectile depends on the individual level of training). Since this program is designed for strength, for one approach you need to sit down no more than 10-12 times.
- Bench press for the head - 10 times.
- Push-ups from the floor - 10 times.
- Sitap with a weighting agent - 12 times.
- Running (200 meters) or jump rope (30 seconds at the fastest pace).
Conclusion
If you become familiar with what crossfit is and decide to master this area, you need to carefully study the training rules. For starters, you can conduct classes with a trainer. It is also important to follow the pulse readings, perform exercises, strictly controlling the technique, and give the body time to recover. Special attention will have to be paid to nutrition. The athlete's menu should be dominated by foods high in protein, slow carbohydrates, vegetable fats, fruits and vegetables. Do not forget about the drinking regimen. Every day you need to consume at least 1.5-2 liters of water.