Crossfit

Practice crossfit is organized on the principle of taking turns to perform the exercises without breaks or second holidays depending on physical preparation and athlete's condition. As a rule, crossfit involves the activation of multiple muscle groups in these exercises, such as pushups, squats, pushes, jumps or pulls. Also possible to use isolated exercises, but the basic program is much more effective because of the involvement of several muscle groups simultaneously. It is worth remembering that in crossfit you can include bodyweight exercises (jumping pullups) or aerobic exercise (Cycling, rowing, swimming, running).

Beneficial crossfit combines power anaerobic exertion with cardio load of aerobic character. The feature of this type of workout is the lack of specialized programs. Whereas loads at various sports, e.g. bodybuilding, powerlifting or races of endurance focused, crossfit involves training power power, performance, and physical endurance at the same time. The features of crossfit training there are both pluses and minuses. On the one hand, crossfitter universal, the other is a specialized athlete is able to achieve more in your direction than crossfitter, including all types of training into one program.

Sports physiologists have noted that different types of loads, such as weightlifting, Cycling and running is included in one training program, in the end, give the average result for each direction. It is this averaged indicators gives crossfitter versatility so often required in everyday life.

It is difficult to imagine in real life to verify the ability of the lifter to press more than 200 pounds or the ability of a marathon runner to overcome a long distance with obstacles. The result is a focused workout usually required during a competition, however much less it might be useful in the rhythm of everyday life. The physical training required to man every day, you can achieve through training the crossfit. Therefore, this loads successfully used in the preparation of professional fighters, military and police.

So, what exactly is crossfit?

Crossfit training involves intensive load different muscle groups, organized on the principle of interval circuit training.

The main distinguishing feature of crossfit is variance. Novice crossfitter you can forget about the same training program, new day – new program, new exercises. In the world of sports this quickthe change of load is called Work out of the day which means "day training program".

Programme day exercise weight and to make it even a novice crossfitter.

Examples of schemes interval training crossfit

1. The time interval when the load is not taken into account.

This kind of program is made on the principle of repulsion to the capabilities of the athlete, the availability of the required equipment and techniques.

Approximate daily program of exercises for crossfit are on the early stage may include three exercises, for example:

• 10 pull-UPS 1 lap;
• 20 push UPS 1 lap;
• 20 jumps out (burpee) in the 1st round.

Runs 3-6 laps (rounds) used with break or without, depending on the workout and athlete training.

Another option crossfit workout involves:

• leg lifts from the provisions of the vis on the bar – 20 times in 1 round;
• push-UPS or bench – 30 times in 1 round;
• sit-UPS with her own weight and 40 times in 1 round;
• running for a short distance (400 — 500m) or jumping rope – 20 to 30 seconds. in the 1st round.

Runs 3-6 laps (rounds) used with break or without, depending on the workout and athlete training.

If during training overcomes fatigue, should not be allowed full stop on the performed exercise. Enough to rest for 10 – 15 seconds and finish the repetition rounds.

Professionals suggest not to abuse the exercise, which focused on one group of muscles. Performing such exercises for each other will have a strong impact on the muscles, resulting from strong acidification of crossfitter will slow the promotion for the program. For example, push-UPS after the boards are undesirable, because both exercises affect the pushing muscle groups.

Classification of exercises in crossfit

The correct program crossfit training involves alternating exercises of different groups. These include:

— nagging (presses the bar in different positions, push-UPS);

— push (push-UPS, parallel bars, some burpees);

— cardio (running, jumping burpee);

— involving the legs.

2. The time period of training is strictly defined, the number of repetitions is unlimited.

For example, for a 20 minute workoutperform 1 round with 3 different exercises.

• 5 pull-UPS in 1 circle;
• 10 pushups from the floor in a circle;
• 15 jumps out in a circle.

The objective of crossfitter is performing as many rounds in 20 minutes of exercise. The main criterion of progress in the form of a crossfit program is the increase in rounds over the same time period.

3. The amount of work is strictly defined, the exercise time is unlimited, but should strive to reduce.

For example, a certain number of repetitions, distributed in rounds, you need to complete as quickly as possible. The main criterion of progress is the reduction of the time period.

This program of crossfit is the definition of the number of rounds.

So training under this program may look like the following:

• pullups on the bar – 100 times in all the circles;
• leg raises from position on the bar vis – 200 times in all the circles;
• pushups or bench – 200 times in all the circles;
• jumping rope (jumping with a twist) – 400 times in all the circles.

Noting the beginning of the training stopwatch crossfitter begins to perform the exercise repetition is determined depending on the physical training and endurance. It is important to remember to mark the number of repetitions for each exercise. A record of the total number of repetitions in the allotted time period memory requires time and exercise to stop.

The advantages and disadvantages of crossfit training

Like any other kind of stress crossfit has its pros and cons.

The advantages of this training include the following:

• the versatility of crossfitter: a building crossfit workout allows you to have a beneficial effect on all muscle group of the athlete. As a result, the development of body allows a person to cope with all daily difficulties and obstacles on the way. The versatility of crossfitter more suitable for everyday life than the narrowly focused level of training of the athlete.
• A variety of loads: crossfit will be a real boon for nepugannyh athletes for those who love variety and creativity. Preparation of the daily program crossfit training opens the possibility of using the original approach. In addition, it is not forbidden to Supplement the program of exercises from different sports.
• Does not require the use of steroids: when choosing workout crossfit meaningthe administration of steroid drugs is no longer relevant. Athlete – crossfitter not the goal of a rapid increase in muscle mass or maximize power.
• Preserving and increasing health and stamina: the lack of a narrow focus of training allows you to make a stop in the right place. For anybody not a secret that in professional sports a person is forced to break itself, to tear tendons to achieve better results.
• Suitable for both men and women: the muscle building crossfit workout is ideal for girls. In addition, the program of crossfit is opposed to muscle hypertrophy, the favorable impact on all 10 physical skills.
• Accessibility: crossfit can be practiced in a dedicated room in the home or outdoors.
• Functionality: the effect of doing crossfit not long to wait.
• The presence of the spirit of competition: independent training, crossfit fraught with atmosphere fight. An aspiring athlete, who had thrown themselves into the challenge of trying to improve its results.

Despite the many benefits of crossfit training are not without disadvantages.

Weaknesses include:

• the lack of a clear specialization: unconditional plus for some, can be a disadvantage for others, so lack of specialization is the stumbling block in the development of a specific parameter of the athlete, bringing its level to the maximum. Crossfitter never catch up marathon on the level of development of endurance and powerlifter the level of development of force.
• crossfit is not suitable for those who want to rapidly build muscle;
• like any power physical exercise crossfit exercise has a negative effect on the heart and muscles.

The crossfit program from Denis Borisov