Part 1 & gt; & gt; & gt ;. CrossFit - not just training, but rather a challenge to themselves and their capabilities. Every time you improve your performance, create the training program that's right for you. The choice of exercises is large enough so that you do not face the boredom. For most exercise you do not need anything other than a stopwatch. Although dumbbells and weights for the legs do not hurt either.
The principle of training - to make quality a certain amount of repetitions and sets. You should have three program activities: every day, without repetition and connections. Therefore, it is necessary to deal with no more than three times a week. The set of exercises under a training - not more than 4.
As to any exercise, you need a good warm up, to minimize injury. In fact, you can warm up the way you like. But there are three great exercises that force your muscles to wake up in the blink of an eye.
This exercise works out your abs, buttocks, thighs, calves. Starting position - feet shoulder width apart. Hands lift above his head so that his hands touched. Step forward with the left foot. Thigh parallel to the floor, the knee should be over the ankle (in any case not to go forward), right knee touches the floor. Then return to the starting position. But, pushing the left foot, and vice versa, pulling his right hand, as if making a step forward (as if you have made a step forward). It will be again. Then lunges forward with his right. We need to do 20 times.
2. Beat the scorpion.
Here is a poetic name. Exercise is aimed at stretching the muscles of shoulders, torso, hips. Lie on the floor face down. Hands out to the sides, palms facing down, legs together. And now the most difficult. Off the floor left leg, trying to touch the right hand. This will once. Then do the same with the other leg. Repeat 10 times.
3. Walking hands.
Do not be afraid, not so scary. Stand with your feet shoulder width apart. Trying to keep the legs straight, lean forward and place your hands on the floor. At the same time move the right arm and right leg. Then the left leg and left arm. It is time. And four times.
That is slightly warmed. Now go to the exercises.
The CrossFit enough exercise. Therefore we selected, firstly, those which do not require special shells - type rods, rings etc. Second, exercise with interesting modifications.
1. Lifting weights.
On the one hand, exercise is not difficult. You have to stand up straight, feet hip-width apart to place. Weight (barbell and dumbbell) put between your legs. Body lean forward, bend your knees and lift the weight. Straightened up and put weight on the floor. We need to do 5 repetitions. This exercise is working the back muscles, press, buttocks, thighs and calves. Make sure that the back was straight.
What is special about them, you might say. In this case, allowed several embodiments of this exercise - to the level of the chair (poluprisedaniya), squats with dumbbells (with the rise of the hands), and full squats. To properly perform a full squat, you need to put your feet hip-width apart, feet slightly outward, to transfer the weight to the heel. In the hands of weight, her arms raised to the level of the chest. Keep your back straight. Crouching as long as the buttocks do not touch the calves. Then slowly rise. We need to do 30 sit-ups such.
. This is a wonderful cardio. Legs hip-width apart, hands up against the floor, so that the brushes were on her shoulders. At the expense of time to make the leap back, so that the body was on the floor. Then do a jump back so happens that you're sitting on their haunches, jump out and up with a show of hands. To do so it is necessary to 10 times. This exercise involves all muscle groups. It's okay if the first time you do not really get to do the exercise quickly.
4. Lifting the cabinets.
But it is not simple. Lie on the floor. Lay a towel under the lower back, feet together, knees apart. Hands lowered his head to the floor. On the inhale lift the body and touch fingers toes. And returns to the starting position. Make 15 repetitions.
5. Move the wall.
After these sessions even mountains. Becoming against the wall abuts the hands. In a good pace in turn raise the knees, as if we want to move this very wall. Moving should be 1 minute. Then you can leave the wall alone.
6. Exercise on a press.
Another great abdominal exercises. Lie on the floor, arms straight over your head, palms facing each other, legs straight, fingers extended. Abdominal muscles tense up, looking up from the floor legs and shoulders. At the end you have the shape of a banana. Then lie back. We need to do 10 repetitions of an exercise or perform within 7 minutes. How do you like the best.
7. Exercise with dumbbells
. This exercise will help strengthen the abdominal muscles. Take a dumbbell in one hand. On the inhale squat to the level of the chair, putting his hand with a dumbbell between your legs and a little further (see. Picture). And returns to its original position. Do 20 times for each arm.
In addition, the training must be included: push-ups, if possible, pull-ups and jogging for 2 km.
The CrossFit training given names to some women. You would know what the plan for up to them invented! So "Barbara" - 20 pull-ups, 30 push-ups, 40 lifts the body, 50 sit-ups - 5 repetitions with an interval of 3 minutes to rest. But there is also a "Angie." This 100 pull-ups, push-ups 100, 100 squat, 100 housing boom. These are not weak "women's" workout. There is something to strive for )))). Joke.
In fact, the principle of time constraints and the implementation of several sets of exercises per workout can safely accommodate and to other exercises, you interesting.