Crossfit: a set of exercises with weights

Recently crossfita gain great popularity. Having made the decision not only to receive energy explosion, but also to increase force, it is recommended to pay the attention to weights. This sports equipment as though is specially developed for the crossfit, allowing to diversify trainings. Let's consider what represents kettlebell crossfit and what examples of trainings can be used by different preparation.

Efficiency of occupations with weights

When you available have only one weight, and to get to the hall on a full-fledged training there is no opportunity, be not upset as loading will allow to receive a good figure from kettlebell sport, to develop all muscles and even to lose weight.

Learn that it crossfit.

The efficiency of occupations with this shell consists in the following:

• the correct performance of exercises minimizes chance of getting injured as on muscles there is uniform loading;
• the naturalness of movements gives the chance to a body to make simple manipulations that develops force;
• uniform distribution of weight allows not to overstrain small muscles and sheaves;
• the intensity of movements allows to involve the maximum quantity of muscles owing to what there is strengthening of blood circulation and increase in metabolism, cages receive all necessary substances;
• shift of the center of gravity allows to develop balance and to strain all muscles;
• regular trainings help to spend about 600 calories for a 30-minute active training that several times exceeds result of aerobics or fitness for the same time;
• exercises have a positive impact on anaerobic qualities of an organism, increasing endurance of a cardiovascular system.

Examples of programs

In what efficiency of exercises with this shell, we already understood, now we will get acquainted with programs of trainings at different levels of physical training.

It is important! Irrespective of, you played previously sports or not, exercises with the weight need to be begun after medical examination as a result not to receive serious complications with health.

For beginners

Any training has to begin with good warm-up which purpose is to warm all muscles. It has to last not less than 15 minutes. The training consists of several exercises.

Inclinations and rise

1. The shell is placed on a floor. On each side from it put legs at the level of shoulders.
2. Basin is taken away back and begin to fall with the most equal back.
3. At this time make an exhalation.
4. When the hand touched the weight, begin slow rise.
5. At this time make a breath.
6. After full straightening bend again.

Push two hands

1. The shell is put, as in the previous exercise.
2. Legs place more widely, than in the previous exercise.
3. The shell is held on equal hands at the level of a shin.
4. Begin to make small rocking.
5. Breakthrough lift a shell to shoulders forward.
6. Now it is possible to return to initial situation.

Get acquainted with a set of exercises with weights for beginners.

Squat with a weight

1. Take a position, as in a classical squat. An equal back, the basin is taken a little away back.
2. Legs at shoulder length.
3. The shell is placed near a breast.
4. On an exhalation we begin to fall slowly before while hips are not parallel to a floor.
5. On a breath return to initial situation.

The number of repetitions has to be initially no more than 10 times. Regulate approaches independently, them can be from 1 to 3. Gradually the quantity can be increased.

It is important! To receive the maximum advantage, it is recommended to alternate exercises to the weight with push-ups or pullings up without burdening. It will allow to combine power loading with kardio.

For athletes of the average level

When muscles come to a tone, it is possible to increase a little loading and to try the following set of exercises:

Throwing with a push

1. Take a position, as at stanovy draft. A straight line torso, bend in a basin a little forward.
2. Take a shell and sharply lift to a breast, at the same time straightening legs.
3. The back remains to a straight line, elbows outside from the weight.
4. Now squat a little and the sharp movement push out up. At the same time straightening knees.
5. Later return to a starting position.

On each hand do 15 repetitions. The number of approaches on a personal discretion, but no more than 3.

Draft one hand

1. Legs put at the level of shoulders, knees bend a little.
2. Back, as well as in other exercises, direct, in a basin there has to be a small bend.
3. In this exercise one hand leans on something. The second lifts the weight and holds it perpendicular to a floor.
4. Begin to lift the weight of a stomach from top to bottom, at the same time cramping shovels.
5. After achievement of the necessary level return to initial situation.

Each hand make 15 repetitions. It is recommended to carry out 3 approaches.

Study the biography and the vital principles of the genius of the crossfit Rich Froninga.

Serial press in a prone position

1. Hold a prone position on a firm surface.
2. Take a shell in a hand and raise it up, leveling an elbow.
3. Bend an elbow and lower the weight to breast level.
4. Return to initial situation.

On each hand carry out 15 repetitions.

Squat with a shell on a breast

1. Legs place at shoulder length, place the weight at the level of a breast before themselves.
2. Begin to squat to that level until hips are parallel to a floor.
3. Later return to initial situation.

It is recommended to repeat 15 times. Then to take a small break and one more approach.

Moves weight

1. Shell have between legs.
2. The body is inclined a little forward, bend legs a little, the back at the same time remains equal.
3. Begin to swing the weight at first to buttocks, and then push to a breast forward.
4. During instep have to become straight completely.

Whether you know? For the first time crossfit appeared in America in 2000. Today such trainings carry out on all continents, besides there are special competitions.

It is necessary to repeat 20 times. To take a break and to repeat the same quantity.

For advanced athletes

At this stage of trainings the men are recommended to use the weight weighing 32 kg. To women the maximum weight — 24 kg. We bring to your attention the 10th AMRAP, having executed which you will reach the new level of force. It consists of the following exercises, it is important to remember that it is necessary to repeat everyone on 10 times and at the same time to invest in time period — 10 minutes.

Stanovy draft on the right hand

1. The shell is placed on a floor. On each side from it put legs at the level of shoulders.
2. Basin is taken away back and begin to fall with a direct back.
3. When the hand touched the weight, begin slow rise. At this time make a breath.
4. After full straightening bend again.

Pay attention to a set of exercises with weights in house conditions.

Moves right hand

1. The weight have between legs.
2. The body is inclined a little forward, bend legs a little, the back at the same time remains equal.
3. Begin to swing the weight. At first to buttocks, and then it is sharp to breast level.
4. During instep have to become straight completely.

Breakthroughs by the right hand

1. Take a position as at stanovy draft. A straight line torso, incline a basin a little forward.
2. Take the weight and sharply lift to a breast, at the same time straightening legs.
3. The back remains to a straight line, elbows outside from the weight.
4. Now squat a little and the sharp movement push out up, at the same time straightening knees.
5. Later return to paramount situation.

We repeat all this in the same quantity on the left hand.

Whether you know? Athletes who too give all the best at trainings received a t-shirt with the image of the clown earlier. Today at competitions clowns still walk about, looking out for victims.

Crossfit with weights: video

Rules of occupations with the weight

To receive the maximum advantage, it is necessary to know and follow some rules:

1. Trainings have to be systematic.
2. It is necessary to be engaged next the heart.
3. Before a training it is important to find time for articulate warm-up.
4. For occupations it is better to choose such place that nothing prevented to carry out the movement. On a floor it is better to mark rubber rugs to reduce a sound from a shell.
5. It is strictly forbidden to use gloves or footwear on a high sole.
6. That palms did not sweat, it is recommended to use magnesia. It is on sale in any shop which specializes in sale of sports equipment.
7. Having a rest between approaches, you do not sit in place. It is ideal to carry out the easy stretching movements.
8. Follow common sense if the training is impossible, it is better to postpone it next day, than to force an organism.
9. Between trainings it is necessary to have a rest fully that the organism could be restored.

All these rules will protect from injuries and other dangers.

Learn how to reach balance between muscles synergists and antagonists.

Despite your physical training, it is recommended to begin the acquaintance to the weight with the program for beginners. Having observed reaction of an organism, you will understand, is far farther to you to move and with what speed to increase loading.