Exercises crossfit. Crossfit - exercises, complexes. Crossfit for girls

Now the crossfit is gaining increasing popularity among sportsmen. For those who are not completely aware of what it is, we will try to talk in great detail about all aspects of this sport.

What is crossfit

Training in various programs, we will sooner or later see the results of their difficult work: increasing strength, endurance, muscle volume. To put it simply, we are getting a better physical form. However, we turn to the topic of our article. So, what is crossfit? CrossFit is constantly varied, functional movements are executed in high intensity (which means: constantly varying, functional movements, performed with high intensity). In principle, this definition is the explanation of such trainings, where we have all three of the above-mentioned components. Let's now analyze each of them in more detail. Go!

Varying

Of course, first of all, our functional movements vary. Together with them, weights change, rest time and regularity of visits to the hall, equipment, etc. Examples can be given a huge number, and therefore we will write a couple in our article. So, if you, for example, do a lot with the bar (bench press, army press, etc.), then try to do the same movements, but with dumbbells. You can change the time of visiting the hall. For example, today you practiced at 6 pm with a full stomach, but a little tired after work. Then try tomorrow to go to morning training, and you will feel a huge difference, and not the fact that for the worse. What are we talking about? Try to do two workouts at different altitudes relative to sea level - and you will also feel the difference. Finally, vary your training split (3X2X3, 5X2, 1X1), which also somewhat diversifies your training life. In general, try to play with all this, because it really makes sense.

High intensity

Speaking of high intensity, it is necessary to take into account the technique of implementation, because first you need to learn to do everything right, and then go on to high-intensity training. With this kind of training , muscle growth and strength increase go much faster, but as it was said before, it is necessary to adhere to the correct technique of performance.

Functional movements

How correctly to define, what movement functional, and what is not present? In fact, everything is quite simple: if we can quickly move a large weight over a long distance, then the movement is functional. In other words, such are the movements that develop our enormous power. As a rule, such include all kinds of traction, bench exercises and squats. As you can see, the basis is the basic exercises. Crossfit does not include in the number of functional lifts on the biceps and most other exercises on peripheral simulators, since the basic rule is not observed (there is no large amplitude of motion, there is no "explosion" of power, etc.).

Types of exercises

To begin with, we will analyze exercises with external objects (W), where we will classify all types of deadlifts (classical, sumo, Romanian), bench exercises, sit-ups, ejections, and exercises with weights and dumbbells. To this group we include basic exercises. Crossfit also has gymnastic (G) and multi-structural exercises (M). The first include various movements with their own weight, examples of which can be all sorts of pull-ups, push-ups on the uneven bars and stuff. Most often they are used in track and field athletics and street sports called Street Workout. The so-called "cardio" refers to the group of multi-structural exercises: running, swimming, jumping rope, rowing, cycling, etc.

Programming

As a rule, in the programming of crossfit, couplets, triplets and chippers are divided. Coupons combine 2 different moves in 1 superset. For example, you can take some exercise from W (work with weights), combining it into a complex with some movement from G (gymnastic) - WG. If to think, then we will have a considerable choice of combining (WG, WM, GM), considering the huge number of exercises of each type (and you can combine MM, WW and GG).

We go further. Triplets are a combination of 3 different movements. We will not talk much about this, we think that no one will be able to count all 27 possible combinations of exercises.

Finally, the last type of programming is the Chipper (Chipper), which means a combination of 4 or more movements. This is a fairly 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 towards the end of training. Chippers are useful to do from time to time, but in the priority should remain couplets and triplets.

Crossfit for girls

We think every girl is constantly trying to keep her body in order to feel more confident. However, when visiting fitness clubs, many girls begin to train with weaker scales and on weak simulators, which gives practically no results. Yes, the weight is somewhat reduced, but it is rather the merit of cardio-simulators, rather than hours of training. So, what does the crossfit mean for girls? First, training will make you more fit and athletic. And this does not mean that you will become big, like professional bodybuilders. A minimum of subcutaneous fat and a good physical shape in general - this is the result of training. Secondly, the employment of crossfit prolongs the youth of your joints, and also reduces the likelihood of injury. Finally, this is a great way to raise self-esteem.

But what exercises will be best for women? This list includes frontal / air squats, lunges, "burpi", push-ups, "sit-ups", all kinds of twists for the press, raznozhka, "rukodoh", dumbbell press, cardio exercises (running and biking are preferred / Exercise bikes), JUMPs, "bear walk" and bench press lying / standing. This is quite enough for an ordinary girl who just wants to find a beautiful body. Of course, you can do other exercises.

Crossfit at home

Now we will consider one of the training programs designed specifically for home studies, which was developed by the famous athlete for cross-Lauren Plumey. To start the classes you need the smallest: 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 give the exercises. Immediately say that weekly it is necessary to increase the duration of training, increasing the load. When you reach 40-60 minutes of active training, you can assume that you have reached the top. How often should the training take place? The question is rather abstract, but the best option is 3-4 times a week. Well, let's start learning the discipline of "crossfit". Complexes for studying at home.

1. Makhi with one hand . This exercise involves the buttocks, legs, back, arms and shoulders. It is necessary to perform 2-4 sets of 8 reps per hand.
2. Bear walk . This exercise involves your whole body. You can see the photo below. It is necessary to do 30 steps after each exercise, which will greatly strengthen your body.
3. Makhi with two hands . This exercise involves the buttocks, legs, back, hands and press. Perform 2-4 sets of 8 reps.
4. Falls with a dumbbell . This exercise involves the buttocks, legs, hands and press. Perform 2 sets, alternating legs and changing the working hand in the middle of each of them.
5. Draft with dumbbells in sumo style . This exercise uses legs, buttocks, back, shoulders and biceps. Also perform 2 sets each.
6. Jumping through the box . This exercise uses your legs and buttocks. Do 6-8 jumps 1-2 times per workout.
7. Push-ups on the hands in the L-pose . This exercise involves hands, chest, buttocks and back. See the photo below. Do 2 approaches to the maximum.

You will understand, performing these exercises, crossfit at home - it's real. If you exercise regularly, in good faith, then you will reach even if not the best form, but you will necessarily become more fit / taut. You can also recall such a popular exercise in crossfire, as "bierpie" ("bump"), increasing the endurance and explosive strength of your muscles. Do not forget about cardio exercises, and therefore, as soon as there is extra time, go for a run or ride a bicycle for 15-20 minutes. Following this program and our advice, you can begin to conduct a crossfit at home . Exercises of a wider spectrum are given below. Go!

CrossFit Training Programs

We already wrote that in crossflight one of the most important features is variability, and therefore there can not be a single program. So, we will now offer several training options that will suit any athlete engaged in such sports as crossfit. Exercises for beginners and more advanced athletes often coincide, so we will not focus on simple and complex exercises.

Option 1. Program for working without time

Here we will select several exercises from group G: pull-ups, push-ups and jumps. Each triset should be accompanied by 10 repetitions of pull-ups, 20 repetitions of push-ups from the floor and 20 jumps. We do all this great approach of 3 exercises without rest (if the program is too heavy, you can reduce each of the movements by 5 repetitions or break the approach into 2 parts). In total we do 3-6 approaches. This is one of the most banal, but the most effective schemes, because it forces 3 large muscle groups (legs, chest and back) to work. However, if you feel that the load is too weak, you can add 2-3 more exercises to the training, reducing the number of approaches to 3-4. These exercises can be: push-ups on the uneven bars, lifting the legs on the press, hanging on the crossbar, squats (can be done with dumbbells) and various cardio exercises (jogging, jumping rope and stuff). As before, in one exercise, you should do 10-20 repetitions. 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 from the floor and push-ups on the uneven bars, jumps and squats, etc.).

Option 2. Program for classes in the hall

So, do 5 approaches to 5 exercises:

• Squats with a bar (10 reps);
• Bench press (10 reps);
• Rod rod in slope (10 reps);
• Push-ups from the floor (10 reps);
• 30 seconds with a rope (or 10 reps "burr").

As we said earlier, do not combine in one approach exercises that make the same group of muscles work. To make it clearer, we will distinguish such groups:

• "Pushing" (all sorts of push-ups, bench presses lying and standing, etc.);
• "Pulling" (different traction and pull-ups);
• "Legs" (attacks, squats, etc.);
• "Cardio" (running, biking, jumping rope, etc.).

Always combine exercises from 2 different groups.

Option 3. Exercises that are specific for crossfit

1. Squats with dumbbells (20 rep.) / Draft of dumbbells in the support (10 ref.).
2. Legend with dumbbells (15 reps on each side).
3. Burpy (10 times) / Bears driving.
4. Sitap-press (15-20 ref.).

And for variability:

1. Press the bar lying (10-15 reps.).
2. Go to the bar on straight hands, with an emphasis on the platform (10 reps).
3. JUMP "Legacy on the step" (15 reps per each).
4. Lifting of knees sitting (V-lift) (15 ref.).

So you found out what crossfit is. Exercises, the complexes of which we cited above, must be done regularly, and you will necessarily improve your physical form.