Crossfit: training program

Cross-training was invented in the 1980s by Greg Glassman. The idea appealed not only to lovers of a healthy lifestyle, but even to military and police structures. What is the reason for such popularity? Of course, first of all, high efficiency. A properly constructed complex gives an excellent result in a short time. In this case, you can use special simulators, and you can use only your body weight. Thanks to such flexibility, anyone can afford cross-training at home.

Important! Their peculiarity is that all exercises are performed at a fast pace at the limit of their capabilities and practically without a break between approaches. You can literally take half a minute of rest to regain your breath, take a sip of water and again into battle.

According to numerous reviews, we can say that the effect is really stunning. Occupations of the house crossfit should take only 30 to 60 minutes a day (3-6 times a week) and after just 1 week of intensive training you will notice how increased endurance, muscles strengthened, and, of course, excess fat will disappear. However, before you climb the pedestal of the weights after a week's training, remember one important nuance.

The weight of the muscle tissue is much larger than that of fatty deposits. Therefore, once you get on the scale, you may not see a decrease in the value. It is better to look in the mirror, the data obtained from it will be much more accurate. To better understand how transformed your body is, take for yourself the rule, every week to make your photo in full growth from different angles. Then you will be able to understand that your efforts are not in vain.

Crossfit: training

If you are planning to go to the hall, the coach will teach you everything and explain all the subtleties of this type of training. But if your plans do not include leaving the house, you will have to replenish knowledge. Crossfit for beginners is complicated by the fact that they tend to spare themselves too much. All the exercises are carried out quite quickly, at the limit of their capabilities and almost without rest between approaches. Therefore, ideally, at least a couple of times to go to the hall, or you can find a training video, which is also an appropriate option.

Equipment for cross-fencing

In fact, in order to start you do not need anything at all! A little bit of free space and that's all. Therefore, in this case, excuses like "I do not have sportswear," "no money for dumbbells," etc. are automatically canceled. Especially if your physical preparation is not too good yet - you do not need additional complications. But later, when you want to move to a new level or just want a variety, you can think about buying a bar, dumbbells, various weighting and the like.

To engage in it was more fun, put some music. Just remember that the music for crossfit should be dynamic, incendiary and motivating. You can even find ready-made compilations for training, which are good in that the tunes are matched to the rhythm and combined into a single track with smooth transitions. It is very convenient! In fact, you can adjust your workout to music and do it without looking at the clock, just move on to the next exercise as soon as you finish a certain section of the track.

Crossfit for women

Clothes for crossfit. Suitable for any comfortable sportswear that does not constrain movements, and in which you feel comfortable. The only correction can be for air temperature. Given that you have to move very quickly and vigorously, do not wear such warm clothes, such as a tracksuit. The shorts and the T-shirt are the best.

Footwear for crossfit. If the classes are in the hall, you will be fine with light sneakers. The sole must be rubber, to ensure good adhesion to the floor and eliminate slipping. In some exercises, there is a risk of tucking a leg if the shoes are slippery.

Crossfit: harm

The most important thing is to know the measure in everything. Watch your pulse and the general state. Listen to yourself! It is necessary to find a fine line between laziness and fanaticism. On the one hand, you can not give yourself indulgence and rest ahead of time, otherwise there will be no result. On the other hand you can not bring yourself to faint. Take care that the room is well ventilated, and fresh air was in abundance. You will also need water, just drink it in small sips and just a little.

Do not do it on an empty stomach, you need energy for exercise, so snack something for 1.5-2 hours before exercise.

Crossfit: food

Your body will spend a lot of energy, which naturally needs replenishment. You will have to switch to the right food, which implies the rejection of goodies, various semi-finished products and other delicious but harmful dishes. In your menu must be complex carbohydrates (buckwheat, oatmeal, rice) and low-fat products of protein origin (chicken breasts, veal, beef, fish, eggs, etc.). And carbohydrate food is desirable to consume in the morning, and in the evening to lean on proteins. It is recommended not eaten smoothly 1.5-2 hours before training, so that the body had an energy source. After training, try not to eat anything for 2 hours, but to satisfy the feeling of hunger, you can call yourself fat-free cottage cheese and yogurt.

Do not forget to drink! Intensive workouts contribute to a large loss of fluid, which must be replenished to avoid dehydration. Drink non-carbonated water, tea, fresh fruit will bring great benefits.

Crossfit: Exercises

Any training should necessarily start with a good workout to warm up the muscles and avoid injuries. Increasing body temperature during warm-up also improves joint mobility and elasticity of ligaments, in addition, heart rate increases, and thus your whole body prepares for the upcoming heavy loads.

Warm up before training cross-slimming for weight loss can be of two types: general and special.

The general warm-up consists of simple cardio exercises (running on the spot or on the track, jumping with a skipping rope, fast walking, etc.) and joint development exercises (various slopes, corners, etc.).

Special warm-up is aimed at warming up certain muscle groups, which will be followed by all exercises. For example, in your plan you can see squats with a bar to prepare for them, make one approach of squats with light weight (25-30% of the weight that you plan to use in the basic approaches).

In general, the warm-up takes about 7-10 minutes, after which you can start the main activities of a cross-fighter.

Exercises of the crossfit are conventionally divided into 3 types according to the load: cardio, gymnastics and weightlifting.

Complexes of crossfit exercises - cardio

Consider a few cardio exercises that you can include in your workouts, they will help significantly increase your stamina, and also strengthen the cardiovascular system:

1. Jumping with a skipping rope . You can start with jumps with one turn of the rope in the air, and when you feel confident, increase to two turns. During the exercise, try to keep the back flat, and legs on the width of the pelvis. You will need some dexterity and good coordination.
2. Shuttle run . Running for short distances at maximum speed with a sharp change in the direction of the run at a certain point. Those. your task is to determine two points and within a certain period of time quickly run from one to the other without stopping. Your task is not to run around an imaginary point, but touching the wall or floor to turn around and run back. Make sure that you do not have slippery shoes, otherwise you risk injury.
3. Walking is bearish . Simply put, it is necessary to move for a while, leaning on the feet and hands.
4. Jumping on the bench . Set a high enough object with a solid non-slip surface (height from 50 to 70 cm), on which you can jump with effort - a box, a bench, etc. Your task for a few minutes to jump and jump, returning to its original position.

Gymnastic CrossFit Exercises

1. Squats . Put your feet on the width of the shoulders, the feet are parallel to each other or slightly unfolded outward, keep your back straight. Take the pelvis back and begin to crouch, to keep the balance you can stretch your arms forward. Returning to the starting position, do not straighten the legs completely, they should be slightly bent at the knees.
2. "Bierpi" . The starting position is the laying ("lath"). You need to press away from the floor, jump up your legs and put them next to your hands, taking the squat position, then jump as high as possible, sit down and jump back to the starting position.
3. Push-ups . If they are given to you too hard, start doing them with an emphasis on your knees, thus reducing your weight. Change the setting of the hands - try the narrow one (the hands are about the width of the shoulders, the elbows are pressed against the body) and the wide one (the arms are wider than the shoulders, the elbows are spread apart).

System of cross-exercise - weightlifting

To perform these exercises, you will need an inventory for a crossfit, such as dumbbells, weight, medical ball, barbell, etc.

1. Deadlift . The starting position - the legs are about the width of the shoulders, the back is straight, the grip is the width of the shoulders, the legs are slightly bent at the knees. All movements are carried out smoothly without jerks. Sit down, take the bar and straighten the body, returning to the upright position, hold for a second and sit down again.
2. Working with dumbbells . This includes any exercises with dumbbells (bending of hands in elbows with dumbbells, dilution of hands in front of him with dumbbells, etc.)

Crossfit - training program

This program of crossfit is designed for three days, between training should be at least one day of rest, for which the muscles will recover.

Day 1 and Day 3:

1. Warm up :

• running on the spot;
• Spreading of legs in a jump with a rise of hands above the head;
• running with a high knee lift;
• running on the spot with crossed straight arms in front of him.

All exercises are performed for 30 seconds without interruption in 3-4 approaches, between which there is also no break. Each next approach is faster than the previous one. Thus, you will properly warm up the muscles and prepare them for the forthcoming work.

Calm a little breath and get down to the basic exercises.

2. The main part :

• shuttle run - take a few small and very fast steps, bending down, touch the floor, do the same in the other direction;
• quick sit-ups - feet at about a 90-degree angle, arms extend forward to maintain balance;
• running with a high knee lift;
• squats with a subsequent jump in height;

These four exercises are performed for about 30 seconds without interruption in 3 approaches, between which can make a break for 30 seconds - to restore breathing and take a sip of water.

Each approach is performed with maximum effort and faster than the previous one.

• 4 push-ups + running in place with an emphasis on the hands (8 "steps") + jump in height;
• from the position of the "bar" (body parallel to the floor, emphasis on the hands and toes), make a leap by placing the legs as close to your hands as possible, then jump back into the starting position.

This cycle follows the same principle as the previous one - 3 approaches.

After the exercises for 3-4 minutes, hold a hitch, pull the muscles. This can include slopes of the body to the feet, forward attacks, etc.

2 day

The crossfit program for the first and third days consist mainly of strength exercises, and one day it is desirable to devote cardio.

This training will take you only 20-25 minutes and there will be no breaks between exercises.

1. Warm-up (same as on other days)
2. Main part :
   • shuttle run;
   • alternation of kicks with the feet - the movement is like kicking an imaginary enemy in front of you, changing the legs occurs quickly without stopping, hands bend at the elbows and press against the chest;
   • sprint - 20 seconds the fastest run in place, then squat for 2-3 seconds and again running in place;
   • lunge left foot forward, change of legs in the jump (try to almost touch the knee bent leg floor), running in place for 5 seconds, again lunges, running, etc .;
   • squats with high jumps;
   • 4 push-ups + run in the "strap" position + jump in height;
   • feet shoulder width apart - alternate leap forward and jump back;
   • running in place with a high knee lift;
   • from the position of the "bar" make a leap by putting your feet as close to your hands + jump in height + squat + jump back to the position of "trims".

Such a system of cross-training will help you not only strengthen your muscles, but also greatly increase your endurance.