WATER CROSSFIT: GOOD AND HARMFUL

Crossfit is a new direction in sports, which has emerged thanks to the efforts of two enthusiasts - Lauren Genai and Greg Glassman. It uses the principle of circular training, when the exercises are carried out continuously, one after another in turn. Over the past decade, the crossfire has become a mass movement with its own customs and rules. What kind of physical activity can this athlete give? As it turned out - very much.

Exercises

In a crossfit, all the exercises are added to the so-called WATER (workout of the day). In each WATER a certain number of circles with exercises, which are usually designed to involve as many different muscle groups as possible. In addition to power, many CrossFit Waters also include cardio drains. All the complexes can be divided into three groups:

• Those in which time is not taken into account. Such WATERS are made very simply, they are ideal for beginners, because they do not hurry the athlete anywhere, but sluggishness is not welcomed here, since it can negate the whole effect of training. For example, your set of exercises consists of 20 push-ups, 10 pull-ups and 20 jumps. Exercises are done one after another until the circle is finished. Between them there should be no respite, and after their implementation, it is necessary to start the next round as soon as possible.

• Those in which you need to do as many repetitions as possible within a certain period of time. Such WATERS hurry the athlete, forcing him to constantly excel himself, to do huge amounts of work in a short time.

• Fixed number of repetitions. These WATER crossfits are designed to perform a certain number of exercises as quickly as possible. For example, you need to do 200 push-ups, 100 pull-ups and 200 sit-ups. The athlete himself decides for how many approaches he must perform all the necessary exercises. Over time, the same water will be produced faster and faster, which allows you to see firsthand the benefits of training.

Benefits of CrossFit

Of course, crossfit is one of the most practical sports destinations. Sport of high achievements gives people highly specialized skills that are hardly useful for them in life. The weightlifter will most likely never be able to find use of his enormous power in everyday life, like a marathon runner who has nowhere to put his inhuman endurance. Another thing - a universal athlete, engaged in crossfire. He is weaker than a weightlifter, his muscles are smaller than that of a bodybuilder, and he runs more slowly than a runner. Crossfit develops a bit of everything, creates an athlete who can run a marathon, shake a bar, and do physical work for a long time.

Universality is exactly what we need in everyday life. Crossfitter feels comfortable in everyday life - he can easily bring home heavy bags, easily catch up with the bus or go upstairs to the apartment. In addition to excellent physical shape, the crossfit gives you strong health and self-confidence.

disadvantages

Like any other system, the crossfit has its drawbacks. Despite the fact that it gives strength, speed and coordination, nevertheless specialized sportsmen will outstrip the versatile person in their industries. Moreover, one-crossfat classes are not suitable for preparing for serious competitions, as they are designed for a one-time result, rather than for long-term development. That is, it's just an exercise, not a training technique.

Also, a passion for crossfire can seriously damage your health, if you do not listen to your body. Experienced athletes wear a heart rate monitor during classes in order not to miss the moment, in which the pulse will exceed its threshold. CrossFit Waters suitable for an inveterate athlete can undermine the health of a beginner, so do not overcome yourself by putting out 200%. From such thoughtless exploitation, the heart will quickly become unfit for use, so it is necessary to be engaged with the mind. It is even better to find an experienced trainer who will pick up the right VOD for you.

Crossfit. WATER for beginners

In the world of crossfit there is no time to be bored, since the diversity of WATERS is limited only by the imagination of a coach or an athlete. Often a newcomer is offered a simplified version of one of the author's complexes or creates a sequence specifically for his capabilities. For experienced athletes there are special sites on which the training of the day is placed. Thus, thousands of people around the globe perform the same exercises on the same day.

Created a lot of author's WATERS, which are known to all fans of crossfire. Each of them pursues its goal, so you can easily pick up a complex to your liking. Often, the name of a popular water displays its essence or bears the name of the person who created it. There are a number of popular complexes known all over the world. Let's get acquainted with the most famous VODs.

Crossfit, WATER Cindy

It is best to begin training with a crossphosphate with the water of Cindy. It combines incredible simplicity and efficiency, and also does not require special equipment for execution. It's enough of a regular crossbar to do it, but this does not mean that this VOD is only suitable for beginners. The complex consists of 5 pull-ups, 10 push-ups from the floor and 15 sit-ups. It is given for 20 minutes, for which it is necessary to make the maximum number of approaches.

It sounds simple, but in practice it is better for beginners to use only half of the allotted time, or even a quarter. Of course, the first approaches will be easy and easy, but after 5 minutes difficulties will begin. Usually the norm for a beginner crossfitter is about 10 approaches, professionals are able to perform more than 20 repetitions.

France

It's time to learn about the very first water - Fran. Crossfit began precisely with this set of exercises developed by Greg Glassman. Of course, this VOD requires a huge effort, but every self-respecting crossfitter is obliged from time to time to fulfill it. The complex consists of three rounds, in which the number of repetitions in the order of 21-15-9 is gradually reduced. The exercises themselves are simple, but effective - these are tracers or barbells weighing 43 kg for men and 29 kg for women. After the trails, pullings are performed, and so round after round, gradually reducing the number of repetitions.

Despite the seeming simplicity, this set of exercises is for good reason named after a devastating hurricane. It was from him that the tradition of calling the Waters of the Crossphabet female names began. Even the athletic athletes do not have enough strength to fall on the floor, having executed France, and green beginners should not even undertake this harsh test. However, the effect of this WATER is so good that athletes around the planet daily torture themselves by doing it.

Self-compilation of water

For self-training, you can choose one of the many ready-made complexes, which contains a special site - "Vod kat." Crossfit often requires the availability of special equipment, but there are complexes that can be performed using only its own weight. When drawing up your training program, basic principles should be followed. In WATER, different muscle groups must alternately be used to avoid excessive congestion.

It's best to start with push type exercises. These are all possible presses, push-ups, sit-ups, work with a skipping rope. Then there are pulling exercises that develop the back and biceps, for example, pull-ups and ups. And at the end of the VOD, cardio exercises are performed, such as running, an exercise bike or skis. The more exercises in one circle, the less the number of circles. Using these principles, you can easily create a suitable set for home training. An excellent choice will be cross-WAT with weights or dumbbells.

Side effects

Classes crossfeet have two major negative effects, which eventually became symbols of this sport. The first is vomiting, which occurs in athletes because of excessive loads. The symbol of this negative effect was chosen clown Pewky - muscular man in a clown suit, frantically spewing the contents of his stomach on the floor. In the US, during the first vomiting in training, the hapless athlete is given a T-shirt with this charismatic character. However, in this phenomenon there is nothing funny, since it indicates an excessive load on the body, which must be avoided in every way during the training process.

Another symbol of the crossfire is Uncle Rubdo. So athletes call rhabdomyolizm - a disease that arises from the fact that the muscle fiber breaks and enters the bloodstream. There it damages the kidneys, causing great damage to human health. It is still unclear whether this disease is so common in the cross-media environment, or whether it is a skillful advertising course designed to emphasize the severity of training.

Crossfit - the ability to be universal

Do I have to cross-train? Popularizers of this direction say that their system is a breakthrough in the training of athletes. But is it worth it to believe? After all, opponents of crossfire insist that this kind of physical activity is extremely harmful to the heart. Negative effects can be avoided if the mind is approached to those complexes that the crossfit offers. The time standards for WAT allow you to assess the level of the athlete, but in pursuit of a good time you can lose health. You need to listen carefully to the body during training, do not get injured for dubious purposes. With a competent approach, crossfit becomes an interesting pastime that strengthens health and hardens the body. If you are interested in this new sports direction, then safely go to the gym, where a qualified coach will pick up for you a suitable cross-flow-VOD. Your work will not be wasted, good health and a beautiful form will be your reward.