Crossfit is a system of general physical training, consisting of functional, constantly varied exercises with high intensity. In general, this is a unique combination of elements from a wide variety of sports - gymnastics, heavy and track and field athletics, rowing, kettlebell lifting. That is why, cross-training is a multifunctional training that develops the whole body.
And for girls crossfit - this, of course, way much faster than with any other training, lose the hated weight.
The first complex
The complex is performed with the classical "cross-fitter" alternation of 21 × 15 × 9. This means that we will do everything in three rounds - 21 repetitions of each exercise in the first round, 15 - in the second round, 9 - in the third.
- Mahi weight - take any feasible weight for you. We perform the mahi - kettlebell on the floor, bend the knees in the squat, we grab the weight with our hands and straighten our legs, throw the weight up and fix it. We perform 21 times.
- Börp is the most characteristic exercise in a crossfit. We take the emphasis lying down, we lower our chest to the floor, we pull the legs to the hands in a jump, we jump upwards - we put our hands over our heads together, our legs are stretched out. Repeat 21 times.
Now the second (for 15 reps) and the third round (9 reps) - and all this without interruption.
This crossfit fitness complex needs to be performed under the timer - that is, you are not limited in time, but the growth of your possibilities must be imprinted on the dial - the faster you can make these three rounds without losing quality, the higher your level. Here's a way to motivate gamblers, although when it comes to using a crossfit for weight loss - there is no need for additional motivation .
The second complex
The second crossfit complex for the house is 5 rounds of 3 exercises.
- The thrust of "sumo" to the chin - for this exercise, we again need a weight. The inventory lies on the floor, we crouch, bending at the maximum of our knees, tackling the weight and bending our arms in the elbows, pulling the weight to the chin.
- Push-ups from the neck - here all our equipment is reduced to the bar on the counter. We take the emphasis lying, hands on the fretboard, socks on the floor, back, pelvis on one line. We wring out - on the extension of the hands exhalation.
- Skiing - here we need a flexible rope, missed for some stable fastening. We take two handles in hand, take the half-sailed, stretch the rope, pulling your hands back, and relax the rope, stretching your arms forward.
The order should be just like that. But the number of repetitions in each round is the same:
- the first exercise - 10 times;
- the second exercise - 15 times;
- the third exercise - 20 times.