In order to become the owner of a beautiful and toned body, get rid of health problems associated with a lack of physical activity, improve overall well-being and be constantly in high spirits, you need to exercise regularly. To date, there are quite a lot of all kinds of sports that promise stunning results in the shortest possible time. Unfortunately, many of them involve not only grueling workouts, but also taking additional sports nutritional supplements that promote muscle growth. If you dream of transforming your body without harming your body, if you want to develop endurance and stamina, become a purposeful person and be proud of your own victories, we recommend that you opt for a sport such as crossfit, which appeared in our country relatively recently, but has already managed to win the recognition of those who have tried this type of training on themselves and received the first results.
CrossFit definitions
Despite the fact that crossfit is only gaining popularity, its effectiveness makes this sport in demand and does not leave indifferent all those who want to improve their body and improve their health. In fact, crossfit does not have obvious distinguishing features and does not include any innovative approaches, however, it gives good results that appear from the very first lessons. CrossFit is a direction in fitness that combines several types of load at once. As a rule, these are high-intensity exercises aimed at developing all muscle groups. The program designed for training is based on alternating basic movements taken from various sports. In the complex of exercises, you can find elements from weightlifting and athletics, gymnastics, kettlebell lifting and many others. However, unlike other sports, the entire CrossFit program is performed at a fairly high speed and intensity. Thus, doing crossfit, the athlete evenly strains all muscle groups at once and provides himself with full physical development.
CrossFit Benefits
CrossFit can be attributed to the usual cardio training, which involves a more intense and complex load. Unlike simple cardio loads based on frequency and consisting of several approaches during CrossFit, you will not have the opportunity to rest, since there are no breaks between exercises. This does not allow the muscles to relax, and the body to lose the pace that it gains during the entire training session. Thus, you will be able to burn much more calories and get rid of excess weight faster.
It is impossible not to mention another advantage of CrossFit, namely, that in addition to muscles, training helps to develop willpower and endurance. This training regimen is not for everyone, but the desire to achieve the desired result takes precedence over fatigue. The realization that all your efforts will be wasted if you stop makes you go on and not give up, completing the workout you started. This approach is scary only at first, but after a few weeks of such training, your endurance will increase several times, and you will endure classes much easier.
The benefits of crossfit, of course, include its positive impact on the condition and appearance of the body. If during a regular strength or cardio workout you manage to burn up to 500 calories, then after doing crossfit, you will say goodbye to 1000 calories, which will easily help you lose weight. By combining exercise with proper nutrition, you can significantly reduce the level of subcutaneous fat and make muscles more prominent and strong. Depending on which exercises will prevail, cardio or strength, the formation of the muscle frame will also change. In addition, crossfit develops the flexibility of the body, improves coordination of movements and increases the speed of exercise, helps to quickly adapt to changing loads and normalizes the functioning of the respiratory and cardiovascular systems.
The last thing that makes CrossFit a universal sport is that absolutely everyone can do it. As the intensity of training increases, both children and older people can adapt to this type of physical activity. The main thing is to adhere to a smooth transition in increasing the intensity and loads on the body. Even without any sports training, with the right approach, you will be able to keep fit or pump up the relief muscles. Do not neglect crossfit and professional athletes who have already achieved certain achievements in various sports.
CrossFit at home
As mentioned earlier, crossfit can be classified as a universal sport, and this is due not only to the fact that everyone who wants to keep their body in good shape can do it, but also to the fact that training is possible even at home. To do this, you will need elementary sports equipment, which can be purchased at any sports store for a very reasonable price.
The main directions combined in the exercise program are strength, using additional weight in the form of a dumbbell or barbell, cardio loading and exercises with an emphasis on own body weight. Thanks to this, you do not have to buy gym memberships and waste time traveling back and forth. You can practice at any time convenient for you, the only thing that is required of you is to observe the regularity of training and choose the appropriate type of load.
Exercises for home workouts
Let’s start with the most basic exercises, such as push-ups, raising the body and jumping. Stand up straight, stretch your arms along the body, then squat down and rest your palms on the floor, then take the emphasis lying down, do push-ups, and then return to the starting position and jump as high as possible, stretching both arms up above your head. The number of repetitions will depend on your fitness level. As you get used to and strengthen the muscles, increase the number of approaches.
Without taking a break, move on to the next exercise. It looks quite simple, but brings incredible results. Stand with your feet shoulder-width apart, squat into a deep squat without lifting your heels off the floor, and then jump up sharply, straightening your legs and arms. Returning to the starting position, repeat the exercise as many times as you can. This exercise can be done with dumbbells, however, it is not recommended to take too much weight so as not to damage the back muscles during the jump.
For the next exercise, you will need a horizontal bar. Hang on the bar, pull your knees bent to the body, and then pull your chin to the bar. Fixing the body for a few seconds in this position. Back in starting position, repeat the exercise. It can be replaced with a simpler complex, during which you do not have to use the muscles of the shoulder girdle, since it eliminates pull-ups. Just press the legs bent at the knees to the body and stay in this position for 2-3 seconds, lower the legs and repeat the exercise again.
If you are more interested in hands, then you can use a very effective alternative to simple, banal push-ups. Take the starting position – lying down, then do push-ups, lowering the body as low as possible to the floor, and then, straighten your arms and tear them off the floor with a sharp movement, making a kind of jump. If your preparation allows you to clap in front of your chest during such a jump, and then land on your palms and repeat the push-up.