What is CrossFit, and what is its advantage? How to properly treat beginners? Does CrossFit pose a health hazard? What exercises are most effective for gaining muscle mass and losing weight. About this, read on.
CrossFit is a modern sport consisting of cardio and strength training exercises. This discipline involves intense loads that accelerate the formation of a sports physique. The CrossFit program for beginners will help to learn how to train yourself with high efficiency.
Preparation
CrossFit exerts serious pressure on the body and cardiovascular system. Therefore, before practicing this sport, you need to prepare your body. To do this, you need to develop endurance. The fastest way to achieve this goal is regular cardio:
•race;
•board;
•bike.
Swimming also leads to cardiovascular and muscular endurance, but is more suitable for relaxation. Cardio should be alternated with the performance of strength exercises. Physical training should be focused primarily on learning the right technique, and not on achieving maximum sports performance.
In addition to the main muscle groups, one should not forget about small stabilizing muscles.
If you do not swing them, the effectiveness of training will decrease, because the number of repetitions in one set will decrease. To solve this problem, the use of sports equipment is best.
Basic exercises
CrossFit for beginners the training program consists of the following exercises:
Burpy. Place your feet shoulder-width apart, jump, arms raised, and then sit down. Take a position in the lying position, then make a jump out of the squat. Continue to repeat the described steps until you are tired. The described technique helps to develop endurance.
Want to become. Exercise is basic and is used by all professional bodybuilders. It shakes the muscles-stabilizers and extensors of the back. Place a barbell or dumbbell on the floor in front of you, bend over, slightly bend your legs, squeeze the handle with your hands and straighten, and then again lower the projectile into its starting position. Make sure your back stays straight.
Pull — ups, squats and push-ups. Classical exercises that are part of compulsory school sports training. During CrossFit training, they can be performed together or separately.
Jump rope. One of the best cardio exercises to train the cardiovascular system, muscles of the legs and buttocks and improve coordination.
Jim schwung. Exercise is performed with a barbell, but in its absence, the use of dumbbells is allowed. Take a standing position, throw the projectile on your chest, sit a little, then push it above you, and then slowly return to its original state. The described technique shakes the shoulders, triceps, calves, buttocks, hips.
Lath. One of the most well-known exercises for training muscles is the cortex. Take a supine position on the arms bent at an angle so that the elbows provide stability. Be in this state for as long as possible.
Sit-UPS. Take a position lying on your back with straight legs and arms outstretched behind your head. Perform push-ups and extensions, making sure that the limbs come into contact at the time of maximum tension. Observing the right technique, you can effectively work the press.
Mahi Giray. Place your feet wider than your shoulders, squeeze the kettlebell with both hands in half position, then straighten and lift it in front of you. Return to the starting position and repeat the described steps. This forms the legs, buttocks, bark muscles, shoulders and back.
Unlike bodybuilding, CrossFit involves circuit training, where the athlete must alternately perform an approach to each exercise with a minimum of rest.
Advantages of CrossFit
The CrossFit complex for beginners includes heavy and light athletics, bodybuilding, powerlifting, Gymnastics. These sports train the whole body by developing endurance, improving the functioning of the cardiovascular system and lungs, and promoting the acquisition of pure muscle mass. CrossFit allows you to lose weight faster than other sports disciplines due to high intensity, but poses a threat to the health of untrained athletes. To avoid problems before training, a 10-minute warm-up is necessarily performed. Beginners can not engage more than 2 times a week. The duration of one workout should not exceed 1 hour. In order for the body to recover faster, it is important to eat right, avoiding debilitating diets.
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