The CrossFit system is gaining more and more popularity all over the world.

CrossFit is a system of circuit training, the methodology of which has already been used to repeatedly hold World and European Championships. In this article we will talk about the main principles of this technique, the benefits and harms of the exercises.

Crossfit

This training method has a closed cycle. By training in this mode, a person constantly performs a certain task. Moreover, this complex must be completed in a minimum amount of time. In this case, the exercises are constantly repeated after completing the cycle.

Did you know? CrossFit was invented by American high school student Gres Glassman. He opened the first CrossFit gym in 1995.

As a rule, they are used in combination, which contribute to the development of agility, endurance and. The training regimen is divided into three components: cardio and weightlifting. All exercises are maximally functional, and their severity depends on the individual characteristics of the person.

When practicing CrossFit, a trainer can prescribe the following types of exercises:

• jerks, presses;
• exercises with dumbbells, kettlebells, ;
• classes on, ;
• jump rope, .

Regular training gyms are a little different from CrossFit gyms. This often depends on the size of the gym and the equipment it contains.

The training program for each individual is selected purely individually, depending on the degree of physical fitness of the athlete and the equipment of the gym. The coach must build a program that is aimed at working out various physical qualities on different days.

So, if today there will be training in agility and endurance, then tomorrow - endurance and strength, and the day after tomorrow - agility and strength. CrossFit is famous for the fact that by doing it, you can develop physically unlimitedly, pumping up almost all groups. That is why in the USA this technique is used for comprehensive training of fire officials.

Basic exercises

The closed-cycle training method has a large set of exercises, which are divided into metabolic, gymnastic and strength.

Metabolic

Metabolic exercises are high-intensity interval circuit training aimed at quickly losing excess weight.

The main metabolic exercises in CrossFit are:

• Rowing on a machine (during training on a rowing machine, almost all the muscles of your body are used; rowing helps to cope with excess weight as effectively as possible).
• Jumping over the barbell (Promotes the development of the gluteal, calf and thigh muscles).
• Double and triple jumps on a skipping rope (classes begin with single jumps; then gradually move on to more complex jumps through low and high jump training).
• Running (classical endurance and system training, which also helps remove excess weight during intense exercise).

Metabolic training helps improve metabolism, which is why a person begins to lose weight. Maximum effectiveness will be achieved only when the entire complex is performed at a certain frequency.

Gymnastic exercises

Basic gymnastic exercises:

• Exit on the horizontal bar.
• Burpees (performing various movements from different positions in one cycle; burpees help tone a large number of muscles in a short period of time).
• Hyperextension (helps work the muscles of the gluteal region, back of the thigh and lower back).
• Jumping onto a box.
• Sit-ups on a hyperextension machine (bending the body on a bench with a high amplitude to pump up the thigh muscles).
• Chest pull-ups to the bar.
• Walking on your hands and doing handstand push-ups.
• L-pull-up (pull-ups on a bar with legs fixed at an angle of 90° to load the abs).
• Raising to the elbows on the bar.
• Variations of push-ups and pull-ups.
• Squats on one.
• Push-ups and ring exercises.
• Fold (reaching your toes with your fingers while lying on a bench; the exercise is aimed at working the rectus muscle).
• Rope climbs.
• Sock trays to the bar.

Important! Distribute your training schedule correctly! Lack of rest and high-intensity training can lead to a condition called rhabdomyolysis.

Gymnastic exercises contribute not only to the development of endurance and flexibility, but also to the development of certain technical skills. In addition, gymnastic crossfit promotes relief pumping of muscles throughout the body.

Power

Basic CrossFit strength exercises include:

• Bench press and clean up.
• Throwing the ball on the floor.
• Squats with a barbell on your shoulders.
• Barbell deadlift.
• Cluster (multi-joint exercise using a barbell).
• Kettlebell swings.
• Farmer's walk (walking with dumbbells or kettlebells in both hands).
• Press and push push.
• Flipping a large tire.
• Walking lunges and barbell lunges.
• Lifting the bag onto your shoulder.
• Throwing a ball at a goal for hitting.

Strength training helps develop endurance and... In addition, such training helps strengthen joints, tendons, etc.

Did you know?Since 2007, the CrossFit World Championships have been held annually.

What are the advantages?

The best way to develop willpower is to train using the CrossFit method. Each time you perform a certain type of exercise, your heart will work faster, your strength will go away, but you will try to achieve a new record for yourself.
And when you achieve it, strength will come again, motivation will increase, and with it willpower, which will lead you to new achievements.

CrossFit training takes place at high intensity, which allows you to get rid of extra pounds as efficiently and quickly as possible. And if you add the right thing to all this, then the result will not take long to arrive. Subcutaneous fat will disappear in an instant, and muscle relief will show itself in all its glory. In addition, everyone who does CrossFit has very strong muscles, bones and joints.

And the most important advantage is that you can do CrossFit at home, and you don’t need to buy expensive memberships to stuffy gyms. There is no age limit for practicing this method. CrossFit can lower arterial hypertension, which affects many people who have crossed the fifty-year threshold.

Therefore, training after 50 years will only benefit your body.

Harm and contraindications

There are many opponents of this training theory. And as they say, the main disadvantage of CrossFit is the high intensity of loads for beginners in the first stages of training. Sometimes such intensity can lead to other sad consequences.

Intensive CrossFit training always increases the risk of developing rhabdomyolysis. This disease occurs when muscle tissue cells are destroyed. As a result, the destroyed cells end up in, and then in the kidneys.

Next, acute renal failure occurs, which in many cases can lead to death. Rhabdomyolysis is such a common and dangerous disease among CrossFitters that even the official CrossFit website has a corresponding warning.
Many experienced athletes claim that this training method can very quickly destroy. The thing is that CrossFit athletes constantly train at a high level of intensity and with virtually no rest.

At the same time, their heart rate during training stays around two hundred beats per minute for a long time. In this mode, the myocardium experiences a lack of blood supply. As a result, coronary heart disease and myocardial hypertrophy can develop.

Important!Before starting training, you need to undergo a full examination by experienced doctors, especially a cardiologist. After all, when doing CrossFit, there is a lot of stress on the heart.

In addition, training using the CrossFit method has a number of contraindications:

• Increased intracranial or intrauterine pressure.
• Prostatitis.
• Diseases of the cardiovascular system.
• Scoliosis, varicose veins.
• Gastrointestinal diseases.
• Diseases of the genitourinary system.

All of the above begs the question: is it worth risking yours and doing CrossFit? Everyone must find the answer to this question on their own. It’s best to consult with experienced athletes before classes.

Is it possible to study at home?

CrossFit training should be done only according to pre-designed programs that are created for both women and girls. They should be compiled by experienced trainers who take your individual physical data as a basis. After drawing up a training program, you can do it at home.

And you can practice at home without any worries. In addition, training at home has its positive sides:

• No need to adapt to the gym's operating hours.
• There is no need to waste precious time traveling to the gym, especially if it is far from your home.
• There is no need to spend large sums of money on gym memberships and new sports uniforms.
• No awkward feeling when surrounded by a large number of people.
• No one will look down on you.

Many athletes began their first training at home. Therefore, buy the equipment you need for your classes, create an individual program, and move forward to new achievements.

Where should a newbie start?

As we have already said, to start practicing CrossFit, you need to create an individual training program for beginners, and do not forget to inform the trainer who will create the program that you will be training at home.

In this case, he will give you some more recommendations for training at home. Next, study the program in detail, buy the missing equipment and start training.

Popular exercises

Some of the most popular CrossFit exercises are regular squats, jump squats, and single-leg squats.

Such exercises tone the front of the thigh, calves, quadriceps, hamstrings, rectus abdominis, obliques, muscles, etc. Perform all three types of squats in turn, spending 7 minutes on one type of exercise.

When switching to another type of exercise, you should try to take as short a break as possible.

Did you know?There are over 5,000 gyms in the world that are certified to conduct CrossFit training.

Exercises such as front and side planks allow you to train the muscles that keep your spine straight.
To perform the front plank, you need to rest on your elbows and try to keep your body in a straight position for one minute. When performing a side plank, the emphasis is on one arm while keeping the body in a straight position with the side profile.

Sprinting is another CrossFit exercise that should be included in every home workout athlete's program. Sprinting is very popular among CrossFit athletes, so almost any coach includes it in athletes’ programs.

Sprinting involves performing fast, high-intensity runs over short distances. Typically the length of the race ranges from 20 to 400 meters.
Simple push-ups and handstand push-ups are performed by every CrossFit athlete. Such exercises allow you to develop your arm muscles, and...

Double and triple jump ropes are also among the most popular CrossFit exercises. They are able to tone the leg muscles and get rid of excess weight.

Well, the last exercise, which is on the list of the most popular, is burpee. Burpees are an excellent endurance exercise at home. To perform it you do not need to have any simulators. In addition, by regularly doing burpees, you can give your body explosive strength and get rid of excess weight.

The burpee is performed as follows: first you need to squat down, then jump with your legs back and do a push-up, then return to the squat position and jump sharply as high as possible.

Example program

All training programs for beginners include a specific list of rules that must be followed to maximize the effectiveness of the work done. The main rule is to do it before training, which allows you to avoid many injuries.

In addition, each exercise should be performed at maximum intensity, and breaks between exercises should be minimized to maintain a constant heart rate. Also, should not be consumed 20 minutes before the start of training and for half an hour after completion. When executing the program that we will provide below, you must follow all of the above rules.

1. First training. The first exercise, which should be performed 10-15 repetitions per circuit, will be burpees. The second exercise is pull-ups on the bar. You need to perform pull-ups with maximum effort; the number of repetitions per lap will depend on the level of physical fitness of the beginner. The third exercise will be leg raises on the bar. You need to do 10 to 15 lifts in one lap. And the fourth exercise will be explosive ones. You need to do push-ups with sharp upward pushes 20-25 times in one circle. Perform the exercises sequentially from the first to the fourth, and then start the circle again. The training process should last 15-20 minutes.
2. Second training session. The first exercise is burpees with a backpack on your shoulders, in which a weight (5-7 kg) is placed. Repeat 10-15 times. The next exercise will be explosive squats, which should be repeated 10 to 15 times. The remaining two exercises are the same as in the first workout (these are sharp push-ups and leg raises hanging on the horizontal bar, the number of repetitions is 8-16 times).
3. Third training. For the third workout, all that remains is burpees, push-ups and lifting (while hanging on the horizontal bar). The number of repetitions is the same as before. The fourth exercise will be shuttle running. You need to perform 10 runs in both directions (the distance in one direction should be 10 m) with maximum intensity.

This program is universal and is designed to tone all muscle groups. On the first day there is a load on all muscle groups, on the second day - on strength exercises, and on the third - on endurance and cardio exercises. Such a CrossFit program will allow beginners to develop endurance, quickly gain muscle mass and learn to control willpower.

Nowadays CrossFit is gaining more and more popularity among athletes. For those who are not entirely aware of what it is, we will try to talk about all aspects of this sport in great detail.

What is crossfit

By training according to various programs, sooner or later we are sure to see the results of our difficult work: strength, endurance, and muscle volume increase. To put it simply, we get in better physical shape. However, let's move on to the topic of our article. So what is CrossFit? CrossFit - constantly varied, functional movements executed in high intensity (which means: constantly varied, functional movements performed with high intensity). In principle, this definition is the explanation for such training, where we have all three of the above components. Let's now look at each of them in more detail. Go!

Variation

Of course, first of all, our functional movements vary. Along with them, weights, rest time and regularity of visits to the gym, equipment, etc. change. There are a huge number of examples, so we will write a couple in our article. So, if, for example, you do a lot of weight training (bench press, military press, etc.), then try doing the same movements, but with dumbbells. You can change the time of visiting the hall. For example, today you worked out at 6 pm with a full stomach, but a little tired after work. Then try going to morning training tomorrow, and you will feel a huge difference, and not necessarily for the worse. What are we talking about there? Try two workouts at different altitudes relative to sea level - and you will also feel the difference. Finally, vary your training splits (3X2X3, 5X2, 1X1), which will also add some variety to your training life. In general, try to play with all this, because it really makes sense.

High intensity

Speaking about high intensity, you should also take into account the technique of execution, because first you need to learn how to do everything correctly, and only then move on to high-intensity training. With this, the growth of muscle mass and strength gain are much faster, but, as mentioned earlier, it is necessary to adhere to the correct technique.

Functional movements

How to correctly determine which movement is functional and which is not? It's actually quite simple: if we can move a large weight quickly over a long distance, then the movement is functional. In other words, these are movements that develop enormous power in us. As a rule, these include all kinds of deadlifts, bench presses and squats. As you can see, the basis is CrossFit does not include biceps curls and most other exercises on peripheral machines as functional ones, since the basic rule is not followed (no large range of motion, no “explosion” of power, etc.).

Types of exercises

First, let's look at exercises with external objects (W), which include all types of deadlifts (classical, sumo, Romanian), bench press exercises, squats, throw-outs, as well as dumbbells. We include basic exercises in this group. CrossFit also has gymnastics (G) and multi-structure exercises (M). The first include various movements with your own weight, examples of which could be all kinds of pull-ups, dips, etc. Most often they are used in athletics and yard sports called Street Workout. The group of multi-structure exercises includes the so-called “cardio”: running, swimming, jumping rope, rowing, cycling, etc.

Programming

As a rule, CrossFit programming is divided into couplets, triplets and chippers. Verses combine 2 different movements into 1 superset. For example, you can take some exercise from W (working with weights), combining it into a complex with some movement from G (gymnastics) - WG. If you think about it, we will have a considerable choice of combinations (WG, WM, GM), given the huge number of exercises of each type (and you can combine MM, WW and GG).

Finally, the last type of programming is chipper, which involves a combination of 4 or more movements. This is a rather difficult series of exercises, where you do a total of 30-50 repetitions of 4 or more exercises, which, by the way, is very exhausting by the end of the workout. Chippers are good to do from time to time, but couplets and triplets should remain a priority.

CrossFit for girls

We think every girl is constantly trying to keep her body normal in order to feel more confident. However, when visiting fitness clubs, many girls begin to train with weak weights and weak exercise equipment, which gives practically no results. Yes, the weight decreases somewhat, but this is more likely due to cardio equipment rather than hours of training. So, what does CrossFit for girls mean? First of all, working out will make you fitter and more athletic. And this does not mean that you will become big like professional bodybuilders. A minimum of subcutaneous fat and good physical shape in general - this is the result of training. Secondly, CrossFit prolongs the youth of your joints and also reduces the likelihood of injury. Finally, it's a great way to boost your self-esteem.

But what are the best exercises for women? This list includes lunges, burpees, push-ups, sit-ups, all sorts of abdominal crunches, cross-legs, handshakes, dumbbell presses, cardio exercises (running and cycling/exercise bikes are preferred), JUMP -s, “bear walk” and bench/standing barbell press. This is quite enough for an ordinary girl who just wants to get a beautiful body. Of course, you can do other exercises as well.

CrossFit at home

Now we will look at one of the training programs created specifically for training at home, which was developed by the famous CrossFit athlete Lauren Plumey. To start training, you need very little: 2-5 kg ​​dumbbells for women and 8-12 kg for men (or more - depending on physical fitness) and a bench/box. That's all.

Now we will give the exercises. Let’s say right away that you need to increase the duration of training weekly, increasing the load. When you reach 40-60 minutes of active training, you can consider that you have reached the top. How often should you train? The question is quite abstract, but the best option would be 3-4 times a week. Well, let's start mastering the CrossFit discipline. Complexes for practicing at home.

You will understand by doing these exercises that crossfit at home is real. If you exercise regularly, conscientiously, then you will achieve, although not the best shape, but you will definitely become more toned/fit. You can also think about such a popular CrossFit exercise as the burpee, which increases the endurance and explosive power of your muscles. Don't forget about cardio exercises, so whenever you have some extra time, go for a run or bike ride for 15-20 minutes. By following this program and our tips, you can start doing CrossFit at home . We provide exercises of a wider range below. Go!

CrossFit training programs

We have already written that in CrossFit one of the most important features is variability, and therefore there cannot be a single program. So, we will now offer several training options that are suitable for any athlete involved in a sport such as CrossFit. Exercises for beginners and more advanced athletes are often the same, and therefore we will not focus on simple and complex exercises.

Option 1. Program for working without time tracking

Here we will select several exercises from group G: pull-ups, push-ups and jumping jacks. Each triset should be accompanied by 10 repetitions of pull-ups, 20 repetitions and 20 jumps. We do this entire large set of 3 exercises without rest (if the program is too difficult, you can reduce each of the movements by 5 repetitions or break the approach into 2 parts). We do 3-6 approaches in total. This is one of the most banal, but at the same time the most effective schemes, because it forces 3 large muscle groups to work (legs, chest and back). However, if you feel that the load is too weak, you can add 2-3 more exercises to the workout, reducing the number of approaches to 3-4. These exercises can be: dips, leg raises, hanging on the bar, squats (can be done with dumbbells) and various cardio exercises (running, jumping rope, etc.). As before, you should do 10-20 repetitions in one exercise. You can break all 5-6 exercises into 2 approaches, but do not combine 2 exercises that involve the same muscle group (do not do push-ups and dips, jumping and squats, etc.).

Option 2. Program for indoor classes

So, we do 5 sets of 5 exercises:

• (10 reps);
• bench press (10 reps);
• (10 reps);
• push-ups (10 reps);
• 30 seconds with a jump rope (or 10 repetitions of burpees).

As we said earlier, do not combine exercises that work the same muscle group in one approach. To make it clearer, let's highlight the following groups:

• “pushing” (all kinds of push-ups, bench presses while lying and standing, etc.);
• “pulling” (various pull-ups and pull-ups);
• “legs” (lunges, squats, etc.);
• "cardio" (running, cycling, jumping rope, etc.).

Always combine exercises from 2 different groups.

Option 3. Exercises specific to CrossFit

1. Dumbbell squats (20 reps) / Dumbbell rows (10 reps).
2. Dumbbell stretches (15 reps on each side).
3. Burpee (10 times) / Bear walk.
4. Sitap press (15-20 reps).

And for variety:

1. Bench press (10-15 reps).
2. Transition to plank on straight arms, with emphasis on the platform (10 reps).
3. JUMP "Step step" (15 reps each).
4. Seated knee raise (V-raise) (15 reps).

So you found out what CrossFit is. The exercises, the complexes of which we have given above, must be performed regularly, and you will definitely improve your physical fitness.

CrossFit classes

When playing sports, people try to give their best. There is an opinion that you can build muscles only through long-term strength training. Experienced athletes give tasks to beginners.

The word crossfit has English roots. Translated into Russian, Cross means to accelerate, to combine. Fit - healthy, strong. There is no literal translation. CrossFit is a complex concept.

CrossFit is a training plan selected by a trainer and aimed at working muscles and increasing endurance. An endurance athlete will show maximum results in competitions.

The emergence of this sport is associated with the need for training that will give results regardless of the type of sport. CrossFit uses a program that contains methods for sports at different levels.

Crossfit training program

CrossFit is a training system aimed at working out muscles of different groups (in some cases, several at once). Its goal is not only to build muscle mass, but also to strengthen the entire body. This set of exercises helps increase the athlete’s endurance and has a beneficial effect on the functioning of the heart and lungs.

Athletes lift dumbbells, do push-ups, sprint or hurdle distances. The exercises are done as quickly as possible. It is necessary to increase the weight each time. This is the essence of CrossFit. The time spent on training is of great importance.

Origins of CrossFit

Greg Glassman is the founder of the CrossFit movement. Glassman, an American living in California, was a former professional gymnast. He began working on this movement two decades ago. In 2001, the first gym for this sport began operating in the state of California. Glassman advertised his movement in every possible way. The seminars he conducted were popular. At the moment, there are over four thousand training rooms. People all over the world visit them.

Secret service workers in Europe, America, and Canada use the CrossFit system in their training. For example, there is a special Cross FitKids training complex specifically for young athletes. John Welborn, became the author of the CrossFit Football training system. CrossFit classes are available for older people and women expecting to give birth.

Crossfit complexes

The CrossFit complex includes many variations of the same exercises. For this reason, it is permissible to combine them into one category and use different weights. The training program is selected taking into account the individual characteristics of the athlete.

Since 2007, competitions began to be held in this sport. There are sponsors of this movement. Weight categories vary, and the age of the athletes is also taken into account. The winners receive prizes. Each group has its own leaders.

In 2011, the CrossFit Open program was launched online. People participating in the experiment must perform a new set of exercises every seven days. They reflected their results in an online diary, provided reports on how the training went, and recorded everything on camera. CrossFit has gained popularity in many countries. People prefer this set of classes, it is what helps them achieve maximum results.

Crossfit exercises

This sport contains a lot of exercises in different combinations. There are main elements that are the base.

Exercises that specifically involve working with your own weight:

Training using gymnastics equipment:

• Corner. Any gymnastics apparatus will be suitable as a support. Lean on your arms (do not bend them). Legs should be raised parallel to the floor. Stay in this position for some time. Straighten your legs one at a time. The body and legs form an angle of 90 degrees.
• Pull-ups using gymnastics rings. Grasp the gymnastics rings with your hands. The body is raised as much as possible, and with straightened arms, make a jerk upward. Take the original position.
• Push-ups on gymnastic bars. Helping yourself with your hands, position your body parallel to the floor, bend your elbows. With a sharp movement, straighten your arms and return to the starting position. The back remains straight.
• Rope climbing. Using your arms and legs, grab onto the rope. Climb up, making push-offs.
• Pull-up on the bar. Hanging on the bar, use your hands to move your body up.

Distance training exercises:

• Cross. Intense running. The length of the race ranges from 100 meters to a kilometer. An athlete runs from one point to another and back.
• Rowing. This exercise uses a simulator similar to the movements of a rower in a boat.

Exercises with a load:

These exercises are basic. You will have to run a distance and perform strength training.

CrossFit for girls

Many girls go on diets, wanting to lose weight. An exercise program will help you lose weight faster than dieting.

Crossfit in the gym

The duration of sports activities in the CrossFit program ranges from 20 minutes to an hour. The classes are very intense, you will do your best in a short time.

Increases endurance. The athlete feels a surge of strength. Increased muscle mass does not mean endurance. Strength is needed to increase the duration of sports activities and their intensity.

Training according to the system is very popular. But there are also opponents to this movement. Makimba Mimms filed a lawsuit against the trainers of the Manhattan World Gym sports club, where he trained. Mimms argued that the sport increases the likelihood of developing rhabdomyolysis. The court granted his claim, Mimms received compensation in the amount of 300 thousand dollars.

After this incident, communities began to appear opposing such training. Excessive exercise and inconsistency in exercise can cause health problems and even lead to death if a person is in poor health.

CrossFit for Beginners

This sport promotes heavy workloads. Before you start classes, get tested. Only after making sure that everything is in order with your health can you start training. The load must be increased gradually. Focus on your feelings; if you experience discomfort (pain, nausea, dizziness) while doing the exercise, it means it is not suitable for you. All classes must be supervised by an experienced professional.

Crossfit- this is a training method that allows you to develop almost all muscle groups. With the help of these exercises, you can form a beautiful body and significantly increase endurance and strength even at home. The principle of training is to alternate exercises performed one after another with high intensity. Workouts in CrossFit are called “workout of the day” (or WOD for short).

• CrossFit is designed to increase your endurance, so try to minimize the rest time between all approaches. Of course, it may be incredibly difficult at first, but the results will appear faster.
• Try to reach a state of extreme fatigue, perform exercises through “I can’t”.
• Distribute your exercises throughout the day so that each workout is varied and interesting.
• The workout should work all muscle groups, but it is necessary to evenly alternate exercises for different muscles.
• Try to drink water only after your workout, not during.

CrossFit proponents will tell you that doing CrossFit will improve your abilities, improve your health, and improve your endurance—as long as you stay alive, of course!

What exercises can you do at home?

We present to your attention a training program developed by a famous athlete and crossfit trainer Lauren Plumey especially for studying at home. All you need: small dumbbells weighing from 2 to 5 kilograms, a bench or box. And this is quite enough to start doing CrossFit! "These workouts may be quite short, but you will definitely feel the burn in your shoulders, legs and butt."

Training regimen and program

Perform 16 repetitions of each exercise twice a week. Try to make movements as quickly as possible. Time your workout and try to beat your best time every week.

1 - Swing with one hand

Involved: legs, buttocks, back, shoulders and arms.

Place your feet slightly wider than shoulder width. Place a dumbbell on the ground between your legs. Slowly squat down and grab the dumbbell with your right hand, palm facing your body. Quickly straighten your legs and stand on your tiptoes, trying to lift the dumbbell with your whole body. At the same time, bend the elbow of your working arm and move it to the side [A]. Bend your knees and extend your arm straight above your head [B]. After straightening, return to the starting position [C]. Switch working arms mid-set (after 8 reps).

2 - Bear walk

Involved: whole body.

Start on all fours, face down. Wrists, elbows, shoulders, hips and knees should be in one line. Straighten your knees. Shoulders and arms should remain in line. This is the starting position. Start moving forward while moving opposite limbs. For example, the left arm and the right leg. You can do the bear walk in different ways. Hold a dumbbell in each hand if you want to make the exercise more challenging. Move sideways or backwards. Do 30 bear steps after each exercise.

3 - Swing with two hands

Involved: legs, buttocks, arms, abs and back.

Place your feet slightly wider than your shoulders and turn your feet out slightly. Squat down, holding a dumbbell or kettlebell with both hands between your thighs [A]. Quickly straighten up and raise your arms above your head [B]. Return to the starting position.

4 – Lunges with a dumbbell

Involved: legs, buttocks, abs and arms.

Take a dumbbell in your working hand and lift it above your head, palm facing your body. Lunge forward with your knees bent 90 degrees. Keeping your arm above your head, return to the starting position. Lunge with your other leg. Continue alternating legs. Switch working arms mid-set.

5 – Dumbbell Sumo Row

Works: legs, buttocks, back, shoulders and biceps.

Hold a dumbbell in each hand. Stand with your legs wide apart and feet apart. Hold dumbbells between your thighs with your palms facing you. Squat down slightly and lean forward, keeping your back straight [A]. Stand tall and pull the dumbbells up to shoulder level [B]. Return to the starting position.

6 - Box Jumping

Involved: legs and buttocks.

Stand facing a box or bench (choose the height that suits you). Crouch down and then quickly jump over the obstacle. Turn around and repeat in the opposite direction.

7 - L-pose and push-ups

Involved: arms, chest, buttocks and back.

Sit on your knees with your back to the wall at a distance of approximately 60-90 cm. Place your hands on the floor slightly wider than your shoulders. Straighten your body, resting your feet on the wall so that your body takes the shape of the English letter “L”. Hold for 15 seconds. To make this exercise more challenging, do push-ups in this position.

Other useful and effective exercises:

Burpee- This is one of the main exercises in CrossFit. You need to sit down with your palms on the floor so that your knees touch your chest. Then, throwing your legs back, suddenly go into a lying position, then return to the starting position and make a jump. Do 10 to 100 repetitions, depending on your level of training. You can make this already difficult exercise more difficult by adding full push-ups in the second phase or picking up small dumbbells.

Cardio training.

If you have the opportunity to run outside, then use it. Interval running with acceleration every 200 meters is great for training endurance.

Build explosive muscle strength and endurance with these exercises:

• high jumps so that your knees are pressed to your chest;
• jump from a low squat with your hands on the back of your head;
• quick push-ups with clap;
• quick pull-ups on the horizontal bar;
• push-ups with alternate hand clapping on the chest;
• simultaneous raising of the torso and legs while lying on the back;
• walking on hands;
• squats on one leg.

You can combine these exercises to create your own workout program. Perform the exercises clearly, but at the same time try to achieve maximum speed and intensity. Do not consider each approach separately; your task is to master the entire workout and give your best.

There are two ways to practice:

• You limit your workout time in advance. In the allotted time, you perform all the exercises in a circle until the time runs out.
• You create a training plan based on the number of exercises and record the time it takes you to complete the workout. This option is preferable, because by recording your training time you are trying to improve your own results every time.

One of the disadvantages workouts at home conditions is that No one will force you to do the approaches, there will be no one to look up to. Find suitable motivation for yourself, record your results, set new goals, beat your records. Be sure to pay attention to all muscle groups, don’t try to mess around, and then your endurance and strength will increase noticeably!

Crossfit workout

CrossFit is a fairly new set of fitness training, daily expanding its popularity among sports enthusiasts. The basic principle of this system seems to be the denial of any specialization. This system is designed and targeted to promote the development of the body's extensive adaptive capacity. CrossFit exercises contribute to the constant and holistic physical development of the athlete.

A combination of sports such as

• Weightlifting
• gymnastics
• weight-lifting
• swimming
• rowing

provides a wide variety of daily activities that eliminate monotony and make classes more fun and rewarding. The principles that make up the complex help adapt CrossFit training to people of different levels of training with ease.

Crossfit– is a high-intensity activity for various muscle groups, which contributes not only to the development of the athlete’s muscles, but also to the development of the muscles of the heart, respiratory system and contributes to the development of overall endurance of the body.

Maybe you had the opportunity to watch a person lift weights, then run and then do a cross-country race - running with obstacles, climbing a 2 m high wall, lifting a barbell. And he did it all very quickly. This is what is called CrossFit. The main result in this matter is not only the mass of the load, which you gradually increase, but also the time it takes to cover the entire distance.

There are no limits to the CrossFit system. It is well known to tens of thousands of people, adults and children, Olympic champions and champions of fights without rules, police and military representatives, professional athletes and simply people who take care of their health. The mass, load size, frequency are modified; the meaning of the set of activities remains unchanged.

Who is the CrossFit exercise routine suitable for?

This training system can be unconditionally recommended to those who need to be in good physical shape every day. This is the optimal workout for those who value strength and endurance. (It’s not for nothing that the principles of such training were first tried by police officers, special forces, and the military). In the case when your goal is:

• health
• excellent physical shape
• excellent endurance

CrossFit will be the best fit for you.

CrossFit and other sports

For those types of sports that require maximum development of strength, speed and endurance, namely narrow specialization, the CrossFit system is most likely not suitable. For the purpose of extreme training of certain parameters, a number of other techniques have been developed.

The same system of exercises will be ideal for those types of sports where there is separate physical training, physical training and technical training. For example, during classes:

• boxing,
• karate and other types of martial arts,

crossfit elements are used. Because they are precisely the kinds of sports in which athletes need to have endurance, strength, and speed at the same time.

Basic crossfit exercises

It is necessary to eat meat and vegetables, eat nuts and seeds, a small amount of fruit, starch and not consume sugar. You should adhere to a level of nutrition that promotes recovery after physical activity, but does not affect weight gain. It is necessary to develop and combine basic exercises, which include:

• deadlift
• jerks
• squats
• tremors

In addition, you will need to master basic gymnastics skills:

• stretch marks
• tilts
• rope climb
• push-ups in a sitting position
• press supported on the hands
• pirouettes
• somersaults and grabs.

Important components are hard and fast running, swimming, rowing and cycling. It is necessary to modify and combine such exercises 5-6 days a week. Your main shortcoming may be mediocrity. Short but intense training should be carried out. Introduce new sports from time to time.

CrossFit classes

The essence of this system is to conduct short-term training, but characterized by high intensity. Naturally, not all training is carried out under 100% tension. There are a number of fairly calm, measured workouts, which at the same time serve as a time for rest, and provide a different kind of load, for example, gymnastics exercises.

The system of physical exercises, which are performed for a while, is replaced by a system, which at the same time contributes to mental relaxation.

Often one complex is performed per day. The classes are short, the average time is less than half an hour, sometimes even less than 15-20 minutes.

Therefore, taking into account warm-up and stretching, the total time of CrossFit training is about an hour. At first glance it seems not enough, and there is a feeling of the need for additional load, but there is no need to do this.

CrossFit workout for beginners

In the case where a beginner does not have any sports experience, in the first month of classes it is best for him to study the technique of performing exercises. This time should be set aside to study the exercises from the system, perform exercises with the least load, paying special attention to the art of execution.

Only after studying all the exercises should you start training according to the main program, but having significantly reduced the size of the loads (weight/sets/repetitions). If you haven’t missed a single workout during the month, you can slightly increase the load for the next month.

The most important equipment for CrossFit training

1. Crossbar– strictly
2. Bars(preferably even rings) – strictly
3. Barbell– strictly
4. Dumbbells various, weights of different masses.

There is one more requirement for training - place to run. It can be a treadmill or a treadmill near the gym. However, you can run anywhere, even in the yard of your home.

The comprehensive CrossFit system also provides for the presence of other types of devices, but instead there is always the opportunity to use one from the list.

Carrying out classes in a shortened form, for example, introducing only metcon complexes into your classes for a while, is generally possible if there are minimal conditions: for example, training in the school yard, provided that you have your own weights.

CrossFit also includes a number of exercises that do not require anything other than a horizontal bar or parallel bars, but such exercises are still not a true replacement for an extensive CrossFit program.

Crossfit exercise complexes. Circular exercise system

The center and the majority of the CrossFit training program are sets of high-intensity exercises: cardio, or combined cardio/strength training with extreme load. The goal of this type of activity is to carry out the required amount of work in a minimum period of time, or to perform the maximum amount of workload in a specific time. For example, one of these workouts might look like this:

Three timed stages:

1. run a distance of 400 m
2. perform 21 swings of a 24kg weight (or 24kg dumbbells)
3. pull up 12 times.

The main task will be to complete all tasks in the shortest period of time, allocating as little time as possible for rest or without stopping at all. That is, after running a distance, doing kettlebell swings, and doing 12 pull-ups, you don’t stop, but start repeating all this for the second round.

Basic exercises of the system

The CrossFit program includes a large number of exercises, techniques and their modifications. However, initially there were few components of the program. There are a number of basic exercises that form the basis of CrossFit training.

Workouts with your own body weight:

• various types (on two legs, on one leg, with legs spread wide apart, etc.)
• – fasten your legs, your hips should rest against the support, your back should be free, and your hands should be placed behind your head. Raise your back from a 90-degree position, in line with your legs, and return to the starting position.
• Jumping– from a squatting position, the athlete jumps onto an improvised hill, and then jumps to the starting point.
• Burpee- a physical exercise similar to the usual push-ups from the floor, the only difference is the need after each push-up to pull your legs to your chest, jump up from this position, and during this clap your hands above your head.
• Upside down push-ups– go to the wall, lean on your hands, lift your feet off the ground and press them against the wall. In this position, you do push-ups, touching the floor with your head.
• Jump rope- an exercise known even to children. The only difference in performing this exercise in the CrossFit system is its length, in order to rotate the rolling pin around yourself twice. Under such conditions, it is necessary to push off with greater force and jump higher.
• Lunges– the person exercising from a standing position takes a wide step in front of him, then returns back. The leg that serves as a support almost touches the floor, and the leg with which lunges are performed bends no more than 90 degrees.

Exercises with gymnastic equipment:

• Corner– performed using bars, rings or other support. Leaning on your straightened arms, raise your straight legs parallel to the floor and hold them there for several seconds. You can straighten each leg separately and alternately. The angle between your torso and legs should be 90 degrees.
• Ring pull-up– hanging on the gymnastic rings, lift your torso with your arms until it reaches 90 degrees, then suddenly lunge upward, keeping your arms straight. Then we return to the position with bent elbows and lower ourselves to the floor.
• – hold your body weight on your arms, which are bent at the elbows parallel to the floor, then quickly and suddenly straighten your arms, then return to the original position. All this time, the position of the back should be perpendicular to the floor.
• Rope climbing- rest your hands and feet on the rope, grasp it, push off and climb up it.
• - a common and familiar exercise in which the body is pulled up from a hanging position with the help of the hands.

Distance training:

• Cross running is a high-speed run in a back and forth direction, during which the athlete moves over a distance from 100 m to 1 km.
• Rowing - a simulator is used, which in its execution technique resembles rowing with oars on a boat. Distances from 500 m to 2 km are covered.