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The circuit training system crossfit: exercises and use techniques
- The concept of crossfit
- Exercises of crossfit
- Use crossfit training
- Contraindications to exercise
- Mode of physical activity in crossfit
A healthy lifestyle cannot be imagined without regular sports trainings. The sport offers people of any age, gender and physical training of a wide variety of variations activity. Some are already considered to be classic, or any other physical activity appeared recently. One of the areas that have become very popular, especially among young people — crossfit.
The concept of crossfit
Crossfit is a type of circuit training in which the movements are performed one after another almost non-stop. The main difference from the classic circuit training is that in the basic cyclic scheme included physical exercise plan: either power or aerobic. Crossfit can also double as a cardio and strength exercises. For this reason, this area is one of the most powerful and high because the body have to exert twice the effort to switch from one load to another.
Exercises of crossfit
Crossfit training can be performed with pauses between types of physical activity to 1-3 minutes, and all without rest. The main advantage of this sport is that it involves the active work multiple muscle groups.
In the standard list of loadings for crossfit includes the following elements:
- squats (both with weights and without);
- pushups from the floor or any other surface;
- pull on the bar;
- working with parallel and uneven parallel bars;
- load with a barbell or necks of various configurations;
- work with kettlebells and dumbbells;
- physical activity with alternative types of equipment (parallel ropes, tires);
- step high platforms;
- cross country training for speed;
Use crossfit training
Circuit training gives you great results after 2-3 weeks. Crossfit not only causes excessive sweating, but also accelerates the heart rate, normalize blood circulation and the all important metabolic processes in the body. In aggregate, the person receives not just a quick weight loss, but also pumping muscles, developing strength, endurance and other sports figures.
Another important advantage of crossfit is the variety of exercises and the possibility of variability. The load can be combined, replaced or alternated in any order. In this case the classes do not have time to get bored, and the similarity of elements will not lead to training stagnation.
Create a program for the crossfit recommended with a fitness instructor, however you can engage in the hall, at home or on the street. Physical exercise in the fresh air will be of particular benefit because the body cells will be supplied with oxygen more actively, accelerating blood circulation, gas exchange and lymph flow.
The advanced classes develop coordination, agility, strengthen the cardiovascular and respiratory systems contribute to the production of happiness hormone and do stretch cords.
Contraindications to exercise
Crossfit not apply to the type of workouts that are allowed to all without exception. This direction is characterized by high intensity, because during exercise the body is working almost at the limit of their capabilities.
In the list of major constraints for doing crossfit include:
- diseases of the cardiovascular and respiratory systems;
- any disease occurring in acute form;
- chronic diseases of internal organs;
- high temperature;
- pregnancy and lactation;
- diseases of musculoskeletal system;
- the postoperative period;
- diseases of the joints;
- problems with pressure.
In all cases, before you start training you should consult a specialist to obtain the appropriate permissions.
Crossfit is one of the possible prerequisites for the development of rhabdomyolysis — a disease which becomes the cause of development of kidney disease. It occurs on the background of extreme physical load. In the process of training the muscle fibers become damaged and the blood is ejected numerous decay products, including protein, negatively affect the excretory system.
However, in compliance with important regulations, including the regular performance of the warm-up and cool-down, crossfit will bring only benefits. To reduce the intensity of training will help the programme lightweight form with no weight or with the use of equipment of low weight.
For additional control over the heart rate exercise should be done with a heart rate monitor. The unit will not allow you to exceed the acceptable level of heart rate.
Mode of physical activity in crossfit
The average duration of circuit training in crossfit — 40-45 minutes. During this time, the muscles will have time to work as it should, but not overexert. Longer workouts lead to a plateau effect and delayed onset muscle soreness and injuries. For this reason, it is not recommended to do crossfit more than 60-70 minutes.
Before you start training, you should draw up a detailed exercise program and master their technique. It is best to take a few lessons with a trainer who podkorrektirovatj possible errors and helps to bring traffic to automaticity.
The classical scheme of the loadings in the crossfit consists of 4 important phases:
- Active warm-up.
It is necessary for a thorough warm up of all muscle groups, ligaments, tendons and joints. The most suitable load — jumps, Jogging, jumping on a step-platform.
- Strength training.
Basic training of the muscles for the upcoming exertion. Ideal — a few mnogosloinykh of physical activity with a barbell, dumbbells, weights.
- Workout of 4-5 exercises.
This base load, which should be repeated one after another for 4-5 cycles. For example, interval running (100 m), squats with weights (30 reps) standard push-UPS (25 repetitions), lifting the legs in vis on the bar (30 repetitions).
- Hitch with stretching of the muscles.
Allows you to safely end your workout.
Crossfit is a unique sport, necessary for development of important characteristics of the sport. Subject to the recommendations of the lessons are to be held as safely as possible and after a few weeks will give great results.
Uses photographs Shutterstock