Crossfit is a type of conditioning workout that is very comprehensive, but at the same time it gives amazing effects in terms of building muscle mass, increasing physical strength and improving the efficiency of the body. Due to the fact that crossfit is a very demanding sport discipline, there are several important contraindications to its cultivation. See for yourself what gives regular crossfits, who it is directed to, and what exactly it is about!
Where did the crossfit come from?
This training appeared in Poland as a result of the great boom that took place in the United States. The cradle of this type of exercise is the West-American garage gyms, where young men were trained to achieve the dream figure. Today, crossfit is breaking records in many European countries.
Who can practice crossfit training?
The big advantage of the crossfit is that it can be practiced by almost all of us. It does not matter how old you are, whether you are a woman or a man, and what experience you have in intense exercise. The most important thing is positive attitude, because all the rest is matched to your body weight and expectations in terms of intensity of training. On the other hand, Crossfit is reborn on those who have health problems and suffer from hypertension after a serious injury.
What will you gain by training crossfit?
If there are no contraindications, regular and correct crossfit training is a specific gain for the practitioner – he allows
dump unnecessary kilograms – keeping your heart rate in the fat burning zone allows you to lose weight, and the production of appropriate hormones during exercise – keep your weight at a certain level increase the body’s efficiency achieve an internal balance – a big effort equals an increased amount of secreted hormone of happiness; arrange a varied workout – crossfit, although it seems to operate with simple tools, is able to provide a very diverse training, everything depends on the professionalism of the trainer; the trainers have at their disposal running, push-ups, crunches, tossing balls, skipping rope, lifting weights, etc.
Characteristics of crossfit training
Crossfit is a general development program that shapes the form and strength of the body. All over the world, it is practiced by professional athletes, pensioners and mothers who want to get back into shape after pregnancy. The main assumption of the training is to achieve efficiency in 10 different physical areas. Belong to them
The increase in physical fitness is, therefore, a steady shifting of the efficiency limit in all of the areas mentioned above.
What are the exercises?
Crossfit trainers run, paddle, carry various items, roll huge tires, do push-ups, wear sandbags, jump on a rope, pull ropes, lift weights and do dozens of other things that we will not find in the training plan at the usual gym.
These exercises strengthen the muscles, increase the range of movement of all joints and compensate for muscle mass, which through earlier training could have irregularly developed. This is how crossfit shapes the entire figure.
Warm-up before crossfit
Warming up in crossfit training should last at least 5 minutes. You can jump on a skipping rope, do squats, rompers, jump burpees, make slopes. The warm-up should be adapted to the basic training – it should primarily be based on movements that will be repeated later in the exercise. The purpose of the warm-up is to prepare for maximum effort – to raise the heart rate, start the joints and warm up the muscles.
Introduction or improvement of the exercise technique depends on whether you will run crossfit training alone or under the supervision of a trainer. In this part, the main point is to train kits that will be performed very quickly during the basic training.
The introductory part is really important here – if you do incorrectly or carelessly do the exercises, you can hurt yourself and get injured, and this will turn you off this activity for up to several weeks.
How is crossfit training conducted?
Exercises conducted by specialists start with a short warm-up, which then goes into the right part of the training. Her synonyms are sweat and balancing on the verge of endurance. It usually takes about 20 minutes, but it is very intense. During training, there is not even a moment to chat or rest – it is brutal, but also extremely effective.
Suggestions for crossfit training
Beginner 3 series 100 m gear or distance 150 m on a rowing ergometer, 21 x 8 kg swings with a weight, 12 pulls on the stick.
Intermediate 3 series 200 m running or 150 m on a rowing ergometer, 21 x 12 kg swings with a weight, 12 pulls on the stick.
Advanced 3 series 400 m gear or 500 m on a rowing ergometer, 21 x 16 kg swings with a weight, 12 pulls on the stick.
Swing with a weight Place the weight between the legs. Grasp it with both hands. Your feet should be set wider than your shoulders. Keep the back straight and the belly pulled in. Loosen the weight between your legs, lift it over your head, straighten your arms during this movement. Keep your elbows close to your ears. Look ahead. Be careful not to overweigh the weight behind your head.
Pull-ups on the rod Place the stepper under the rod and stand on it. Grasp the stick with both hands and pull yourself up on your hands bouncing. Pull yourself up so that your chin is above the rod. When you strengthen your muscles, try the modified version. Pull yourself up without being knocked out as high as you can.
Beginner 30 push-ups, 30 crunches, 30 sit-ups, 30 jumps.
Intermediate 50 push-ups, 50 crunches, 50 sit-ups, 50 jumps.
Advanced 100 push-ups, 100 crunches, 100 sit-ups, 100 jumps.
Pumps Lie down on the floor face down. Hold your hands at shoulder height, put your feet on your hips. Push your hands away so that you can lift the entire upper body. Straighten your arms so that they are at a 90-degree angle to the floor. Lower yourself to the starting position.
Crunches Lie on your back, join your feet with your soles to yourself. Put your hands under the nape of your neck. While flexing your abdominal muscles, slowly stand up to the seat, grab your feet, and then slowly lie back down. Repeat, remembering to keep your feet connected all the time.
Squats Stand up at the width of your hips, raise your straight arms above your head. Sit as low as you can without taking your feet off the floor. Keep your back straight and your hands in front of you. Pushing back from the heels, return to the starting position.
Jumps Stand up straight. Then bend, bending your legs in your lap so that your hands are resting against your feet. Throw back your legs and straighten them in your lap. Return to the starting position. Then jump up, stretching your hands up, you can clap your hands.
Beginner 3 series 200 m gear, 15 jumps per box, 15 bounce the medicine ball against the wall.
Intermediate 3 series 400 m run, 30 jumps per box, 30 bounce the medicine ball against the wall.
Advanced 5 series 400 m gear, 30 jumps per box, 30 bounce the medicine ball against the wall.
Hop on the chest. Stand broadly in front of the chest, about half a meter high. Bend your knees, take the swing with your hands and jump on the chest, landing on both feet. When you land on the chest, stand upright for a few seconds. Jump off it and repeat the exercise.
Bouncing the ball against the wall Stand within a meter in front of the wall. Keep a soft medical ball weighing 4.5-9 kg at chest level. Keep your elbows close to the body. Make a squat, do not take your feet off the floor, hold your hips at knee height. Getting up throw the ball above yourself as high as you can. Straighten your arms. Keep your feet on the floor all the time. Whenever you catch the ball, repeat the exercise immediately. If you do not have a medicine ball, hold a weight in each hand and imitate the tossing movement.
Crossfit and the risk of injury
Most of the injuries that arise during crossfit training are the result of lack of caution, inability to put exercises into practice, or lack of professionalism of the trainer, who should watch over each of the participants separately. The general overtraining can be very easy.
As training is geared towards the development of all muscle groups, sours arise throughout the body. This applies especially to people who do not regularly engage in any physical activity. For them, the first meeting with crossfit can be really painful. Worse, however, when the knee joint is overloaded, which is particularly vulnerable during the majority of exercises.
You can read also: Tabata. Exercises that give spectacular results