Crossfit trainings on a system gain the increasing popularity around the world.
Crossfit is the system of circuit trainings by which technique the World Cups and Europe were already repeatedly held. In this article we will tell about the main exercises of this technique, advantage and harm of occupations.
Crossfit
This technique of trainings has the closed cycle. Training in such mode, the person constantly carries out a certain set of exercises. And it is necessary to carry out this complex for the minimum time. At the same time exercises after end of a cycle constantly repeat.
Whether you know? Crossfit the American grammar-school boy Gres Glassman invented. He opened the first crossfit-hall in 1995.
As a rule, in a complex use loadings which contribute to the development of dexterity, endurance and force. The mode of trainings is divided into three components: kardio, gymnastics and weightlifting. All exercises are the most functional, and degree of their weight depends on individual characteristics of the person.
At occupations crossfity the trainer can appoint such types of exercises:
- breakthroughs, presses;
- exercises with dumbbells, weights, a bar;
- occupations on a horizontal bar, bars;
- jump rope, run, bicycle, swimming.
Halls for ordinary trainings differ from halls for occupations crossfity a little. Often it depends on the sizes of the gym and the equipment which is present at it.
The program of trainings for each certain person is selected especially individually, depending on extent of physical training of the athlete and equipment of the hall. The trainer has to build the program which is directed to study of various physical qualities in different days.
So, if there is a training of dexterity and endurance, then today tomorrow — endurance and force, and the day after tomorrow — dexterity and force. Crossfit and is famous for the fact that being engaged in it, it is possible to develop physically beyond all bounds, pumping over practically all groups of muscles. For this reason in the USA this technique is used for complex training of fire employees.
Main exercises
The technique of trainings on the closed cycle has a big set of exercises which are divided into metabolic, gymnastic and power.
Get acquainted with how it is correct to do an extension.
Metabolic
Metabolic exercises are the high-intensity interval circuit trainings directed to fast disposal of excess weight.
The main metabolic exercises in a crossfita such:
- Rowing on the exercise machine (in the course of the trainings on the rowing exercise machine practically all muscles of your body are involved; the rowing helps to cope most effectively with excess weight).
- Jumps through a bar (Contribute to the development of buttock, gastrocnemius and femoral muscles).
- Double and triple jumps on a jump rope (occupations begin with unary jumps; further gradually there is a transition to more difficult jumps by means of trainings of a low and high jump).
- Run (the classical training of endurance and cardiovascular system which is also promoting removal of excess weight at intensive occupations).
Metabolic trainings promote metabolism improvement therefore the person also begins to lose excess weight. The maximum efficiency will be only when performing all complex with a certain frequency.
Gymnastic exercises
Main gymnastic exercises:
- Exit on a horizontal bar.
- Berp (performance of various movements from different positions for one cycle; berp promotes reduction in a tone of a large number of muscles for a short interval of time).
- Giperekstenziya (promotes study of muscles of buttock department, a back part of a hip and lower back).
- Zaprygivaniye on a box.
- Set ups on the giperekstenziya exercise machine (a body excess on a bench with a high amplitude for the purpose of pumping of muscles of a hip).
- Pullings up by a breast to a crossbeam.
- Walking on hands and push-ups in a handstand.
- L-pulling up (pullings up on a crossbeam with the legs recorded at an angle 90 ° for the purpose of load of a press).
- Raising of knees to elbows on a crossbeam.
- Various variations of push-ups and pullings up.
- Squats on one leg.
- Push-ups and exit on rings.
- Fold (a dostavaniye fingers of hands of toes lying on a bench; exercise is directed to study of a direct muscle of a stomach).
- Rises on a rope.
- Trays of socks to a crossbeam.
Important! Distribute the schedule of trainings correctly! The lack of rest and high-intensity trainings can lead to such disease as rabdomioliz.
Gymnastic exercises promote not only development of endurance and flexibility, but also an operating time of certain technical skills. Besides, gymnastic crossfit promotes relief pumping of muscles of all body.
Power
Treat general power exercises of the crossfit:
- Press of a bar lying and its capture on a breast.
- Ball throw about a floor.
- Squats with a bar on shoulders.
- Stanovy draft of a bar.
- Cluster (multiarticulate exercise with application of a bar).
- Weight moves.
- Walk of the farmer (walking with dumbbells or weights in both hands).
- Zhimovy and jog shvung.
- Revolution of a big wheel tire.
- The walking attacks and attacks with a bar.
- Raising of a bag on a shoulder.
- Throws in the ball purpose for tamping.
Power trainings contribute to the development of endurance and will power. Besides, such trainings promote strengthening of joints, sinews and bones.
Whether you know? Since 2007 the World Cups in a crossfit are annually held.
In what advantages?
The best way of development of will power trainings by a crossfit method will become. Every time when you carry out a certain type of exercises, your heart will work quicker and quicker, forces will leave, but you will try to reach a new record for yourself. And when you will reach it, forces will come again, the motivation will increase, and together with it and will power which will conduct you behind new achievements.
Trainings by method of the crossfit take place at high intensity that allows to get rid most effectively and quickly of extra kilos. And if to all this to add also the healthy nutrition, then result will not keep itself waiting long. Subcutaneous fat will go to an instant, and the muscular relief will prove to be in all beauty. Besides, all who are engaged crossfity have very strong muscles, bones and joints.
And the most important advantage is that crossfity it is possible to be engaged at home, and it is not necessary to buy expensive subscriptions to stuffy gyms. The age for classes in this technique is not limited. Crossfit it is capable to lower arterial blood pressure which is suffered by many people who crossed a fifty-year threshold.
Therefore trainings after 50 years will do only good to your organism.
Harm and contraindications
There is a great number of opponents of this theory of a training. And as they claim, the main minus of the crossfit — high intensity of loadings for beginners at the first stages of occupations. Such intensity can sometimes lead to injuries and other sad consequences.
It will be useful for you to learn about mistakes of musclemen beginners.
At intensive occupations crossfity the risk of development of a rabdomioliz always increases. This disease arises at destruction of cells of muscle tissue. As a result the destroyed cages get to blood, and after — to kidneys.
Further there is a sharp renal failure which in many cases can lead to a lethal outcome. Rabdomioliz so frequent and dangerous disease among crossfiter that even on the official site of the crossfit there is the corresponding prevention. Many experienced athletes claim that this technique of trainings is capable to destroy heart very quickly. The thing is that crossfitovets constantly are engaged with high degree of intensity and practically without rest.
At the same time their pulse during the trainings long time keeps around two hundred beats per minute. The myocardium lacks blood supply such mode. Therefore coronary heart disease and a hypertrophy of a myocardium can develop.
Important! Before the trainings it is necessary to undergo full inspection at experienced doctors, especially at the cardiologist. At occupations crossfity on heart there is big loading.
Besides, trainings by a technique of the crossfit have a number of contraindications:
- The increased intra cranial or pre-natal pressure.
- Hemorrhoids, hernias.
- Prostatitis.
- Diseases of a cardiovascular system.
- Scoliosis, varicosity.
- Oncological diseases.
- Gastrointestinal diseases.
- Diseases of an urinogenital system.
From all above-mentioned the question arises: whether it is worth risking the health and to be engaged crossfity? Everyone has to find the answer to this question independently. And it is the best of all to consult before occupations with experienced doctors and athletes.
Whether it is possible to be engaged at home?
Crossfit trainings it is necessary to be engaged only on in advance made programs which are created both for men, and for girls. Experienced trainers who take your individual physical data as a basis have to make them. After drawing up the program it is possible to be engaged in trainings in house conditions.
And it is possible to be engaged without special fears at home. Besides, trainings in house conditions have the positive sides:
- It is not necessary to adapt to a gym operating mode.
- It is not necessary to spend precious time for a trip to the gym, especially if it is far from your house.
- It is not necessary to spend large sums of money for subscriptions to the hall and new sportswear.
- Lack of awkward feeling at stay in an environment of a large number of people.
- Nobody will indulgently look at you.
Many athletes began the first trainings in house conditions. Therefore, buy necessary to you for occupations the equipment, make the individual program, and forward to new achievements.
What to begin to the beginner with?
As we already spoke, to start occupations crossfity it is necessary to make the individual program of trainings for beginners and not to forget to tell the trainer who will make the program that you will be engaged in house conditions.
Learn as it is correct to begin to play sports.
In this case he will make to you still some recommendations about house trainings. Further study the program in detail, buy the missing equipment and start occupations.
Popular exercises
One of the most popular exercises of the crossfit are usual squats, squats with jumps and squats on one leg.
Such exercises bring into a tone a front part of a hip, buttock, calves, quadriceps, muscles of a back surface of a hip, direct and oblique muscles of a stomach, a waist muscle, etc. Carry out all three types of squats serially, spending for one type of exercise of 7 minutes.
Upon transition to performance of other type the exercises need to try to be done as it is possible a smaller break.
Whether you know? In the world there are over 5000 gyms which have certificates on holding trainings by a crossfit technique.
Exercises like front and a side level allow to train muscles which hold your backbone in direct situation. For performance of a front level it is necessary to accept an emphasis lying on elbows and to try to hold a body in direct situation for one minute. When performing a side level emphasis is placed on one hand, and the body at the same time keeps in direct situation with a side profile.
Sprint — one more exercise of the crossfit which has to be included in the program of each athlete who is engaged in house conditions. The sprint enjoys wide popularity among crossfitovets therefore practically any trainer includes it in programs of athletes.
The sprint means performance of fast runnings with high intensity on short distances. Usually length of a running is from 20 to 400 meters. Simple push-ups and push-ups in a handstand are carried out by each athlete who is engaged crossfity. Such exercises allow to develop muscles of hands, a back and shoulders.
Double and triple jumps on a jump rope are also included into the list of the most popular exercises of the crossfit. They are capable to bring into a tone of a muscle of legs and to save from excess weight.
Well and the last exercise which is included into the list of the most popular is burp. Burp is excellent exercise on endurance in house conditions. For its performance it is not necessary to have any exercise machines. Besides, regularly carrying out burp, you will be able to give to the body explosive force and to get rid of excess weight.
It is carried out burp as follows: at first it is necessary to sit down, then to jump out legs back and to make push-up, then to return to provisions of a squat and to jump out sharply as it is possible above.
Example of the program
All programs of trainings for beginners include the defined list of rules to which it is necessary to adhere for maximum efficiency of the done work. The basic rule is carrying out warm-up before a training which allows to avoid a set of injuries.
Important! Beginners should not be engaged on a system crossfit more than 20 minutes for one training, otherwise there is a risk to do harm, unadapted to sharp loadings, heart.
Besides, each of exercises should be carried out with the maximum intensity, and breaks between exercises need to be minimized to support pulse at the constant level. Also it is not necessary to use water in 20 minutes prior to the trainings and for half an hour after their end. At program execution which we will provide below it is necessary to follow all above-mentioned rules.
- The first training. The first exercise which needs to be carried out till 10-15 repetitions for one circle will be burp. The second exercise — pulling up on a crossbeam. It is necessary to carry out pullings up with the maximum return, the number of repetitions for one circle will depend on the level of physical training of the beginner. Raising of legs on a crossbeam will be the third exercise. It is necessary to make from 10 to 15 rises for one circle. And explosive push-ups from a floor will become the fourth exercise. It is necessary to be wrung out with sharp pushes up 20-25 times for one circle. To carry out exercises consistently from the first to the fourth, and then to begin a circle anew. Process of a training has to continue 15-20 minutes.
- The second training. The first exercise — burp with a backpack on shoulders in which the weighting compound (5-7 kg) is placed. To repeat 10-15 times. Explosive squats which it is necessary to repeat from 10 to 15 times will be the following exercise. Other two exercises same, as well as in the first training (these are sharp push-ups and raising of legs hanging on a horizontal bar, the number of repetitions — 8-16 times).
- The third training. On the third training remains burp, push-ups and rise (at hanging on a horizontal bar). Number of repetitions same, as before. Shuttle run will be the fourth exercise. It is necessary to carry out 10 runnings in both parties (the distance in one party has to make 10 m) with the maximum intensity.
This program is universal, and is developed for reduction in a tone of all groups of muscles. In the first day there is load of all groups of muscles, in the second day — for power exercises, and to the third — on endurance and cardioloadings. Such program of the crossfit will allow beginners to develop endurance, to quickly lose weight, gain muscle bulk and to learn to control will power.