Today it’s almost impossible to talk about current trends in fitness without touching on crossfit. This high intensity training program based on constantly changing functional Exercise is now very popular, which, It seems not even going to decline.
“CrossFit is wonderful in that it suits any person. To us come former footballers, ballerinas, seniors, “says Nick Lobotsky, a Level 1 coach from New York. And not in vain. After all crossfit training or WOD (training of the day) is built in according to individual physical abilities of a person. In this article, we’ll show you how to get started in crossfit. even at home.
In this video you will find out if you can pump up while doing CrossFit and what are the benefits of this sport.
- CrossFit beginner training programs
- Crossfit complexes for beginners
- CrossFit WOD No. 1: Half the Cindy Program
- CrossFit WOD No. 2: CrossFit Total
- CrossFit WOD No. 3: Helen
- Crossfit WOD No. 4: Throws of a stuffed ball, Burpee
- Crossfit WOD No. 5: lifting the trunk to the press, lunges
CrossFit beginner training programs
Whatever your first workout of the day (including exercises with your own weight or with shells), you should not afraid of her. You must challenge yourself, and below are the following training programs will help you with this without knocking you out forces. But before we look at training programs for beginners, let’s get acquainted with the terms that are used in crossfit.
- Boxing – a specialized training room crossfit.
- WOD (from English Workout Of the Day) – training day, which is set by your trainer / box, and usually lasts about 20 minutes. The list of such workouts is constantly updated, and Each of them has its own name.
- AMRAP (From “As Many Reps / Rounds As Possible “), which means” as many reps / rounds as possible. ” refers to training for the time for which you must do as more rounds are possible.
- For time is means you must complete established exercises like possible faster.
- Result – Total reps / rounds completed per workout. If you are done round, but did not complete a given number of repetitions, then you add extra reps (e.g. 8R + 12 means that you must complete 8 rounds and do 12 repetitions in the 9th, when time runs out).
- Rx means the workout is completed completely, as prescribed in the task, that is, without changes. Is written after the results. For example, 7R + 16 Rx.
- CrossFit Games (CrossFit Games) – Competitions the best athletes during which the “Most Prepared man in the world “or” The most trained woman in the world ” (current Cup winners: 4x Rich Froning winner and Camille Leblanc-Bazinet).
- CrossFit Open means that you can register online and start performing crossfit training alone or in boxing.
Crossfit complexes for beginners
Although the real crossfit training takes place in the boxes along with other athletes, you can spend it anywhere, even at home at home. These intensive beginner training programs will make it’s great to sweat you and may be inspired to participate in group training. Where to start crossfit training? Try these complexes with your own weight and shells.
CrossFit WOD No. 1: Half the Cindy Program
“pull-ups, push-ups, air squats”
The full Cindy workout lasts 20 minutes, but you will start at 10 minutes, because your body is not used to such a load on the stamina that is required for a large number of workouts. You may simply not be able to get off the floor after the first round. “By completing half the program, you reduce load, “says Lobotsky.” You will quickly understand what you can do body, and see how quickly you run out of breath. “Together with with this you will understand how important it is to follow the execution technique exercises.
When you start to get tired, the technique can get worse, therefore do exercises with changes (if you can do exercises unchanged, especially at the beginning, then you probably superhero!). Use an expander wrapped around the bar to facilitate pull-ups. Push-ups can be done from the knees (although even this can be difficult). Count the rounds and record them so you can keep track of progress.
CrossFit WOD No. 2: CrossFit Total
“приседания со штангой на плечах, армейский жим, становаятяга”
Do not be afraid of these exercises, because they will only make you stronger. This WOD focuses on teaching beginners to heavy weight exercises. This training is not for a while. It aims to learn how much weight affects your body, and how heavy you are able to lift safely. “Don’t try to maximize intensity,” says Lobotsky. “Usually 3 squats are required, but I recommend doing 5. This way you get used to the weight on your shoulders if you used to didn’t do this exercise. ”
Exercise technique is the key to this WOD. If you don’t know how this or that exercise is performed, then ask for help from a trainer or someone who is well versed in this one. It is also recommended that you film yourself and then show video to someone who can give advice. Safety must be paramount priority.
Note: since you are a beginner, this program is designed to Introduce you to the right exercise technique. how once you feel confident, you can perform CrossFit total so, this is done on games – three repetitions with large weight in each exercise. The hardest reps in each The exercises are the third in a row. And while you haven’t time limits, you must complete all 3 repetitions in one exercise before moving on to another.
CrossFit WOD No. 3: Helen
“Бег на 400 метров, американские махи с гирей, подтягивания)
Of course, everyone knows how to run. “The first workout is not worth run hard because you run out of breath after the first round, “warns Lobotsky. Endurance is very important quality, and its development takes time. CrossFit will let you open up the possibilities of the human body. To change this WOD, try to perform Russian mahi with a kettlebell (where the kettlebell rises to lines parallel to the floor, not above the head, as when performing American Machs) if you can’t safely lift weights above head. When doing the pull-ups, wrap the expander around crossbars to provide support, either follow pull-ups on gymnastic rings if you are not enough forces.
Crossfit WOD No. 4: Throws of a stuffed ball, Burpee
Why is the program built according to the “21, 15, 9 repetitions” scheme? On the this question is not a definite answer, but when you get to 9 repetitions, you are guaranteed to feel that perform them as hard as doing 21 reps. It’s also worth noting that all these approaches can be divided into 3 rounds (21 repetitions can split into 3 rounds of 7 reps, 15 reps – into 3 rounds of 5 repetitions, and 9 repetitions – for 3 rounds of 3 repetitions). it allowed to do if you need time to relax.
“Throws go perfectly with the burpies. If you try this combination, then it will seem to you that the ball throws are aimed at leg work, and burpie – to hand work, although in both exercises also all shoulder muscles are involved, ”says Lobotsky. Here are a few tips to help you in the first step. Primarily make sure the hips and not the shoulders work when throwing the ball, which in any case will be involved. Catch and throw the ball at the highest point you can reach. it make exercise easier. As for the burpees, then in their implementation try not to stop as long as possible. If you stop, then it will be harder for you to start the exercise again.
Crossfit WOD No. 5: lifting the trunk to the press, lunges
This interval type of training assumes maximum voltage for 3 minutes, followed by 2 minutes recreation. “Although this workout gives you a cardiac load, we use it to develop stamina, but so that you have breaks for relaxation, “says Lobotsky. And although you will not be in time fully recover in these 2 minutes, you should try Perform the prescribed number of repetitions in each exercise. If it starts to seem easy to you, then increase the working weight in lunges or add another 2 rounds.
One of the best features of crossfit is that you You can make changes to each workout. You can change number of repetitions, working weight and time. “You must not raise 200 kg per workout, as this can lead to injury “, – considers Lobotsky. By doing crossfit, you can build a body any shape and any size – it all depends on you. So don’t despair at first. Instead, focus on progress in every workout.
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