Bored in training? Replace them with Crossfit workout!

Today I will talk about crossfit workouts, which will bring an ocean of diversity in your sports life. Despite the apparent complexity and the diversity CrossFit workouts, they are based on the same methodology, and eventually, you will easily remember them. A major advantage of CrossFit training is that you will never be bored. Tired of training? Change the whole set of exercises, and their huge selection, will allow you to do it again and again. Well, move on to the practical part.

Where to begin?

A start will have all the same with the theory. So, all the exercises are divided into three parts: weightlifting (W), gymnastics (G) and cardio (M). W - means «weightlifting», G - gymnsatics, and M - «metcon». Perhaps only the letter M will cause difficulties in translation. Metcon - an abbreviation of «metabolic conditioning», that is, exercise metabolism. In this case, nothing from the usual word "cardio" is no different. A reasonable question would be: "And what these letters?". And there are letters in CrossFit to conveniently share your workout. For example: Day 1 - WG, Day 2 - M. That is, the first day of training is to combine weightlifting and gymnastics, and the second day of cardio. That the same applies to this training?

Weightlifting

By weightlifting are all exercises with additional weights, from sports such as powerlifting, weightlifting and weightlifting. For all the exercise you need additional equipment, in the form of dumbbells, barbells and dumbbells. The basic exercises include:

• squats
• bench press
• deadlift
• jerk the rod
• kettlebell swings

The rest of the exercise will flow out of the main. And even these 5 exercises you can vary dramatically. Tired squat with a barbell? We took dumbbells. Tired of doing dumbbell bench press? We took the post, and so on. D. The amount of the exercise surpasses all imaginable limits, so that you will be where to turn.

Gymnastics

By gymnastic exercises are exercises with its own weight, which are carried out in a very intensive way. There harder to identify the main exercise, as their diversity is too great, so I'll just tell you about the most interesting. For example, burpee - an exercise that involves the muscles of the body. Is performed in several steps:

1. Take abutment lying position
2. be wrung
3. Pull up your knees to your chest and jump up
4. Make your hands over your head cotton

Or plank - Stand-ups lying on the elbows, which are very powerful pumps press. So many variations of pull-ups, push-ups, and downs over the press.

Metcon

As I mentioned above, all of the exercises in this part of the work with your metabolism, speeding up the metabolism. These include running, rowing, jumping rope, shuttle run, and so on. In principle, nothing new. But, and here there are exercises for particularly sophisticated. For example, running in the emphasis lying or triple jumping rope. In general, in each of these 3 workouts there are exercises for all levels.

training

Well, and now back in training. I will describe a few workout routines and you will find the whole range of exercises, for example here, Will be able to make yourself exercise for their own needs or select one of the existing ones.

1 training. (WGM)

1. Running - 250 meters with a maximum acceleration.
2. Mahy dumbbell ahead (20 times)
3. Dumbbell bench press lying down (15 times)
4. Pullups (10)
5. Burpee (10)
6. Jogging (2 km)

2 training. (WGM)

1. Shuttle run (3 times "to and fro")
2. Squats (15 times)
3. Plank (retention strut 60 seconds)
4. Jerk rods (10)
5. Jogging (1 km)

Of course, before any exercise you should warm up and stretch, as the exercises are performed quickly, moreover, some of them with weights, so there is a risk of injury if you do not warm up before their implementation. Also, as in any other sport, I would advise you to find a coach and the first time to engage with it. And most importantly - do things gradually, not in a hurry and do not put yourself records in the first workout. CrossFit ready for change in your life?

A photo: Athletico.com/Crossfitprx.com