3 workouts for beginners krossfiterov
Health / / December 19, 2019
Artyom Mihailin in his guest article tells what CrossFit, and gives examples of training for all levels for those who want to test yourself and try something new.
Artyom Mihailin
Financier, banker. Main areas of interest: a healthy lifestyle, sports (mostly functional training), business, nutrition, psychology.
At the moment, the fitness industry is increasingly engulf the new trends. People want to learn and try something new in your training, bring in their diversity. Perhaps this is why the popularity of CrossFit is growing from year to year.
I want to give examples of where you can most effectively and safely begin training CrossFit.
What is CrossFit
CrossFit - a system of physical training created by Greg Glassman, brand (brand CrossFit) and competitive sport. In fact, CrossFit workout is a circular training (exercises are done with constant repetitions) and is performing exercises blocks in the allotted time.
CrossFit aims to develop human strength, endurance and agility. three main blocks of exercises used to develop these qualities:
- Gymnastic (yield on the bar);
- metabolic (exercises with a rope);
- power (squat).
The CrossFit workout to maximize the functionality and are aimed at the development of sets of muscle groups at once. A distinctive feature is the availability of training of the day (WOD - Workout of the Day). They presented upgrading daily exercises with certain conditions, which are trying to meet a lot of people involved in CrossFit worldwide.
Someone comes in CrossFit to make a variety of quite tedious and boring training process. Someone attract challenges of person this sport. Someone goes for the spirit of competition and teamwork. All this in a CrossFit is.
Workouts are markedly different from those to which people are accustomed to the gym. Training process itself is constantly fueling human new challenges. In addition, CrossFit often unites different people with a desire to be healthy and strong, since it implies the existence of a permanent collaboration.
Outset that CrossFit - a rather complex sport in which many technical and physical difficulties. So I encourage you to find someone with experience and knowledge in this area, and not to take up training, if you are in bad physical shape.
If you decide to try CrossFit, I offer several options for training.
simple level
Start with bodyweight workouts (kalisteniki).
The example I can give quite common in CrossFit workout.
1. Rowing without interruption as a warm-up - 5 minutes.
2. A good warm-up. At the time it is worth to pay attention to all the major joints.
3. Pullups (available at low crossbeam) - 5 times.
4. Push-ups (can be from the bench) - 10 times.
5. Squats - 15 times.
You need to make the most laps in 20 minutes.
6. Then run on 1.5 kilometers (should be performed as quickly as possible).
7. training ends stretching.
In workout bodyweight you will be able to listen to your body and focus on technology. Do not try to just chasing records. This training only looks easy. In fact, you have to perform 60 pull-ups, 120 push-ups and 180 sit-ups.
Middle level
Further training can complicate and gradually add new elements. Let us give an example workout is more difficult, but with similar elements.
1. Rowing without interruption as a warm-up - 5 minutes.
2. A good warm-up.
3. feet ups to his chest in the vise - 10 times.
4. Jumping rope in the maximum rate - 50 times.
5. Dips with a pause at the bottom (a breast need to stay near the floor for 2 seconds) - 8 times.
6. Again jumping rope - 50 times.
7. Squats with a dumbbell in one hand (dumbbell should be held at shoulder height in the bent arm. When get up - you shift the dumbbell in the other hand) - 10 times.
You need to perform five of these circles.
8. Sprint for 400 meters (running at a fast pace).
9. Training should finish light stretching.
difficult level
For a beginner like exercise do not work because they require good physical fitness.
1. Rowing without interruption as a warm-up - 5 minutes.
2. A good warm-up.
3. Ups straight legs to the bar - 8 times.
4. Jumping rope in the maximum rate - 50 times.
5. Double jumping rope - 10 times.
6. Explosive push-ups (with a margin of hands from the floor during ascent) - 10 times.
7. Sprint for 100 meters.
8. Squats on his chest - 5 times.
You need to perform five of these circles.
9. Squats - 100 times.
10. Training ends with light stretching.
As you can see, here represented quite common for CrossFit scheme of the training: warm-up, workout day exercise on aerobic endurance, a hitch (stretching).
After examining the data schema, you can figure out how to build your own workout and gradually increase the load.
Data are shown as an example of workout. I hope that if you comply with them, you will become to do it with a clear understanding of the process. Do not forget to keep an eye on the pulse (to keep it at a level no higher than 80% of the maximum), pauses for recovery between the circles and drink water. Do not try to buy the records, it can be fraught with injuries.
For more details about the exercises can be found by studying the training day on the official website CrossFit. But I challenge you to find a competent expert to coach the license in this field and a specialized room, if you have decided to try his hand at CrossFit.
Be patient, eventually the results will be visible. Together with them, and everything will be growing interest in new training and challenges.