Crossfit is a universal training program that combines both cardio exercises and strength training . Simply put, crossfit training can replace you and aerobic work ( shaping , aerobics, running), and "rocking" in the gym. A minimum of inventory and maximum diversity - that's what crossfit is.
Pace
The main rule of the crossfit is that exercises should not be performed at a relaxed pace, but in a time-limited period. You are given, for example, 5 minutes, during which you must make 3-4 "circles". One circle combines a variety of exercises, a break between which you need to either minimize, or do without it. Soon you stop feeling sorry for yourself and try not to make 3-4 rounds for a conditional 5 minutes, but 5, 6 and so on. That is, exhaust yourself to the fullest. This rule makes crossfit ideal for weight loss.
Exercises
Closer to the point. Consider and execute a typical set of exercises on crossfit.
- Jumping on the rope - 200 times.
- Flies with pancake - 15 times.
- Birpi - 10 times. Birpi is the most powerful exercise in crossfire. You become an emphasis lying down, pushing once, pulling your legs and hands to each other and bouncing upward - all this into 1 account.
- Pull-ups - 12 times. Since we are considering a female crossfit, we are pulled up "in a feminine way," on a low crossbar.
- Swing the press - 30 times. In the initial position - lying on his back, knees are bent, straight arms are brought back, and when lifting, we pull them to the feet.
- Jumping on the curb - 15 times. You pick the height yourself, it depends on your initial skills.
- Push-ups - 10 times.
- Rowing - 40 times. We pick up the neck and simulate rowing.
It was one lap. You can start with one, but ideally, you should make at least 3. Between the circles rest for 10 minutes. The time for one lap is 6 minutes 37 seconds.