A healthy lifestyle can not be imagined without exercising or being in shape. Therefore, everyone is trying to pay attention to this aspect. The motivation is different.
Someone dreams of a beautiful and toned body. Someone – about the long preservation of youth and health.
In the end, everyone is looking for the direction of the sport, which could please and satisfy their needs. Therefore, we offer attention to fashion sports movements and increasingly popular – crossfit.
What is the crossfit? Crossfit is a one-to-one circuit training.
With rest in 1-3 minutes or without it. In a crossfit workout, basic exercises are involved, involving several muscles simultaneously.
The technique includes exercises such as squats, push-ups, compresses, pulls, pulls, etc. In the krosfite, exercises are allowed with their own weight, with weights and cardio exercises (running, walking, swimming, cycling).
Before adding such an intense form of physical conditioning to your life, you should think about the pros and cons of this trend.
The benefits of crossfit.
The method of training in this direction with a proper organization gives instant results. The advantage of crossfit is the uniform development of the muscles of the whole body, and not of their isolated groups.
If the goal is to lose weight, easy training programs contribute to this. If your goal is to build muscle, you will need a sophisticated fitness program.
These results will be possible through the combination of different sports exercises. For example, exercises with gymnastics and weightlifting.
CrossFit programs are variable, they will not have time to bother you. Be committed under the guidance of a coach, every time you do not know what to expect. When creating an exercise program on your own, you should use a variety of exercises in your arsenal.
You also have the opportunity to crossfit anywhere. Gym or street – you decide.
By combining strength and cardio-type exercises, you will increase your health. Crossfit has a beneficial effect on the strengthening of the heart and lungs.
It allows to keep the joints flexible and elastic for a long time. The crossfit also improves the consistency of the movements and the speed of reaction.
Possible damage when doing crossfit.
The training method is high intensity, which makes the heart beats faster. This is dangerous if the load lasts a long time.
Therefore, beginners should monitor the pulse state during the session and rest between the exercises.
If you are not sober to evaluate your physical data, the intensity and complexity of the physical conditioning exercises will cause injuries. Without taking into account the technology of execution, but only by focusing on speed, you will get a decrease in the positive effect on the body and the impossibility of a uniform muscular development.
Crossfit runs in groups. If you have a strong competitive spirit and it is new, better avoid that system. You will do everything possible to defeat the one next to you.
This will negatively affect your health.
Crossfit may be a factor in the development of rhabdomyolysis. This kidney failure, triggered by the destruction of muscle cells.
The muscles of a strong load begin to tear and emit decomposition products to the blood, including the protein, which damages the kidneys.
To avoid the negative effects of training, you should know the contraindications for its implementation:
- diseases of the cardiovascular system
- lung disease
- Joints and injured bones,
- the gestation and lactation period,
- the postoperative period,
- cold or indisposition
- High intracranial and intraocular pressure.
Structure in the crossfit.
Crossfit training is often done in groups and lasts an average of 40 minutes. All at the same time doing exercises.
The coach supervises the technique of its implementation. Also select exercises that will be involved today. If you want to practice yourself, before starting training, we recommend that you take a couple of lessons with a trainer.
In the classes we will master the technique well.
The method of physical training for women is the same as for men, but with less intensity. The structure of the lesson often consists of 4 stages.
- Dynamic training Warming of the joints and muscles, which will participate actively during the session. Cardio is also used. For example, jump rope or jump on the box.
- Strength exercises This is not the main part of a physical workout, but without it you can not imagine the crossfit. The stage is aimed at warming up the muscles and preparing the main part of the lesson.
- Water crossfit. So I call the program classes for today. Often, it consists of 4 exercises that are repeated in a circle several times. For example: run 100 meters, push-ups 30 times, squats 40 times, lift your legs 40 times.
- Stretching and hooking.
Sportswear and equipment for crossfit.
In crossfit training, it is important to have comfortable and high quality equipment. This is due to the aggressive team that is involved in the exercise of the physical form and the intensity of the movements made.
For a complete workout, you must have at least the clothes that make you work with quality. First, pay attention to the right shoes. In it you will run, you will jump, you will lift weights.
Therefore, pay special attention to the sole of the shoe. It must provide a soft landing.
Also, make sure that the foot is rigidly fixed with the shoes and that it does not slip.
Choose comfortable shorts or leggings and the sweater or the top right. Clothing should not impede movement, interfere with rope climbing or train with gymnastic rings. Pay attention to the fabric.
It is better if it is light and breathable.
Dressing a professional is not very different from an amateur’s team. We recommend the use of additional accessories: knee pads, palm rests, weight lifting belts.
They will keep you healthy.
You will also need a crossbar, a jump box or step platform, weights, weights, dumbbells, etc. All this can be found in rooms equipped for crossfit.
Be committed, acquire or replace inventory with improvised media.
Nutrition during the crossfit.
To the result of the conserved physical training, follow the rules of nutrition:
- Elimination of fatty meats and dairy products,
- inclusion in the diet of fruits and berries (give up pineapples and bananas due to the greater amount of sugar in them),
- Enriching the diet with vegetable fats.
- Exclusion of the diet of semi-finished and fat sauces.
- Increased consumption of nuts and seeds.
- elimination of white bread diet,
- Maintain the regularity of meals with a mandatory breakfast.
We answered the question, which is the crossfit. C rossfit is the development of endurance, perseverance, willpower and muscles. Should I choose a crossfit session for myself? – It’s up to you.
Have a good choice on the way to a healthy and happy life!