CrossFit is now gaining more and more popularity among sportsmen. For those who are not entirely aware of what it is, we will try to tell in great detail about all aspects of this sport.
What is crossfit
Training in various programs, we will surely sooner or later see the results of our difficult work: strength, endurance, and muscle volume increase. Simply put, we are getting better physical shape. However, we turn to the topic of our article. So what is crossfit? CrossFit - constantly varied, functional movements executed in high intensity (which means: constantly varying, functional movements that are performed with high intensity). In principle, this definition is the explanation for 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, in the first place, our functional movements vary with you. Together with them, weights, rest time and regularity of visits to the hall, equipment, etc. change. A lot of examples can be given, and therefore we will write a couple in our article. So, if you, for example, do a lot of exercise with the barbell (bench press, army bench press, etc.), then try to make the same movements, but with dumbbells. You can change the time you visit the hall. For example, today you trained at 6 pm with a full stomach, but a little tired after work. Then try to go to the morning training tomorrow, and you will feel a huge difference, and not the fact that for the worse. What are we saying there? Try two workouts at different heights relative to sea level - and you will also feel the difference. Finally, vary your training splits (3X2X3, 5X2, 1X1), which also slightly diversifies your training life. In general, try to play with all this, because it really makes sense.
High intensity
Speaking of high intensity, one should take into account the execution technique, because first you need to learn how to do everything correctly, and only then move on to high-intensity training. With this type of training , muscle growth and strength gain are much faster, but, as mentioned earlier, it is necessary to adhere to the correct technique.
Functional movements
How to determine which movement is functional and which is not? In fact, everything is quite simple: if we can quickly move a large weight over a large distance, then the movement is functional. In other words, those are movements that develop great power in us. As a rule, these include all kinds of traction, bench presses and squats. As you can see, the basis is basic exercises. Crossfit does not include in the number of functional lifts for biceps and most other exercises on peripheral simulators, as the basic rule is not observed (there is no large amplitude of movement, there is no “explosion” of power, etc.).
Varieties of exercises
To begin with, we will analyze exercises with external objects (W), which include all types of deadlifts (classical, "sumo", Romanian), bench exercises, squats, kicks, as well as exercises with weights and dumbbells. This group includes basic exercises. Crossfit also has gymnastic (G) and multi-structured exercises (M). The first include various movements with its own weight, examples of which can be all kinds of pull-ups, push-ups on the uneven bars and more. Most often they are used in athletics and yard sports called Street Workout. The so-called "cardio" belongs to the group of multi-structured exercises: running, swimming, jumping rope, rowing, cycling, etc.
Programming
As a rule, in crossfit programming, couplets, triplets and chippers are shared. 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 you think about it, we will have a considerable choice of combination (WG, WM, GM), given the huge number of exercises of each type (moreover, 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 that it will not be difficult for anyone to count all 27 possible combinations of exercises.
Finally, the last type of programming is the 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 very exhausting by the end of the workout. Chippers are useful to do from time to time, however, couplets and triplets should remain a priority.
CrossFit for girls
We think that every girl is constantly trying to keep her body in order to feel more confident. However, when visiting fitness clubs, many girls begin to train with frail weights and weak exercise machines, which gives practically no results. Yes, the weight is slightly reduced, but this is rather the merit of cardio simulators, rather than many hours of training. So what does crossfit mean for girls? Firstly, training will make you more fit and athletic. And this does not mean that you will become big, like professional bodybuilders. A minimum of subcutaneous fat and good physical fitness in general - this is the result of training. Secondly, doing crossfit prolongs the youth of your joints and also reduces the likelihood of injury. Finally, this is a great way to boost self-esteem.
But which exercises are best for women? This list includes frontal / air squats, lunges, burpies, push-ups, sit-ups, all kinds of twists for the press, stretching, the “handle”, dumbbell bench press, cardio exercises (running and cycling are preferable / Exercise Bikes), JUMPs, Bear Walk and Bench Press Lying / Standing. This is quite enough for an ordinary girl who just wants to find a beautiful body. Of course, you can do other exercises.
CrossFit at home
Now we will consider one of the training programs created specifically for homework, which was developed by the famous crossfit athlete Lauren Plumey. To start training, you need 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 the exercises. Immediately, we say that weekly you 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 should training take place? The question is quite abstract, but the best option would be 3-4 times a week. Well, let’s start to master 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 complete 2-4 sets of 8 repetitions per arm.
- Bear Walk This exercise involves your whole body. You can see the execution photo below. You must do 30 steps after each exercise, which will significantly strengthen your body.
- Mahi with two hands . This exercise involves the buttocks, legs, back, arms and abs. Perform 2-4 sets of 8 repetitions.
- Lunges with a dumbbell . This exercise involves the buttocks, legs, arms and abs. Perform 2 sets, alternating legs and changing the working arm in the middle of each of them.
- Sumo style dumbbell pull . This exercise involves legs, buttocks, back, shoulders and biceps. Also do 2 sets.
- Jumping through the box . This exercise involves your legs and buttocks. Do 6-8 jumps 1-2 times per workout.
- Push-ups on the hands in the L-pose . This exercise involves the arms, chest, buttocks and back. See photos below. Do 2 sets to the maximum.
You will understand, performing these exercises, crossfit at home is real. If you engage regularly, in good faith, then you will achieve, if not the best form, but you will certainly become more fit / fit. You can also recall such a popular exercise in crossfit as “burpy” (“burpy”), which increases the stamina and explosive strength of your muscles. Do not forget about cardio exercises, and therefore, as soon as there is extra time, go for a run or ride a bike for 15-20 minutes. Following this program and our tips, you can start doing crossfit at home . A wider range of exercises will be given below. Go!
CrossFit Training Programs
We already wrote that in crossfit one of the most important features is variability, and therefore there can be no single program. So, we now offer several training options that are suitable for any athlete involved in sports such as crossfit. Exercises for beginners and more advanced athletes often coincide, and therefore we will not focus on simple and complex exercises.
Option 1. A program for working without taking into account time
Here we will pick up a few exercises from group G: pull-ups, push-ups 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 this whole great approach of 3 exercises without rest (if the program is too heavy, you can reduce each of the movements by 5 repetitions or break the approach into 2 parts). In total we do 3-6 approaches. This is one of the most banal, but at the same time the most effective schemes, because it makes 3 large muscle groups (legs, chest and back) work. Nevertheless, if you feel that the load is too weak, you can add 2-3 more 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 abs, hanging on the bar, squats (possible with dumbbells) and various cardio exercises (running, jumping rope, etc.). As before, in one exercise you should do 10-20 repetitions. You can divide all 5-6 exercises into 2 approaches, but do not combine 2 exercises that use the same muscle group (do not do push-ups and push-ups on the bars, jumps and squats, etc.).
Option 2. The program for classes in the hall
So, we do 5 sets of 5 exercises:
- squats with a barbell (10 rep.);
- bench press bar (10 rep.);
- tilt rod pull (10 rep.);
- push-ups from the floor (10 rep.);
- 30 seconds with a skipping rope (or 10 rep. "Burpy").
As we said earlier, do not combine exercises that make the same muscle group work in one approach. To make it clearer, we highlight the following groups:
- "pushing" (all kinds of push-ups, bench presses, lying and standing, etc.);
- "pulling" (various traction and pull-ups);
- “legs” (lunges, squats, etc.);
- "cardio" (running, cycling, jumping rope, etc.).
Always combine exercises from 2 different groups.
Option 3. Exercises specific to crossfit
- Squats with dumbbells (20 rep.) / Dumbbell pull in focus (10 rep.).
- Dumbbell rides (15 rep. On each side).
- Burpy (10 times) / Bear sinking.
- Sitap-press (15-20 rep.).
And for variability:
- Bench press lying (10-15 rep.).
- The transition to the bar on straight arms, with emphasis on the platform (10 rep).
- JUMP "Steps on the Step" (15 rep. Each).
- Sitting knees up (V-up) (15 rep).
So you found out what crossfit is. The exercises, the complexes of which we have given above, need to be performed regularly, and you will certainly improve your physical fitness.