Do you want to diversify your fitness classes and experience a real sports spirit? Learn more about the Reebok CrossFit training system and try to evaluate your strength with the help of the proposed complex. CrossFit is a system of comprehensive physical training, based on three "whales": diversity, intensity and functionality. What does it mean? It's simple. Functional exercises are those movements that you use in everyday life, body-specific "patterns" (for example, deadlift in life is a way to lift a heavy object off the floor). Only here they are performed with high intensity - for a while and as soon as possible. Plus, training is almost never repeated, and the movements are constantly alternating with each other. The meaning of such diversity is in the variation of the training stimulus: this is done so that the body does not have time to get used to it and adapts itself to the new load all the time - which means it has constantly progressed in the results. In fact, the CrossFit recipe is simple: you take functional movements, mix them in any combination, mark the time and compete for speed with neighbors in the hall or overcome your previous record.
However, behind all this there is a serious methodology - the pyramid of athletics development. It is based on nutrition, which is the molecular and energy basis of physical fitness. "Adjusting" it, the crossfitters gradually prepare all the functions of the body for the work of the vitensic mode.Metabolic exercises prepare the cardiovascular and respiratory systems.The gymnastics allows you to learn to control your body in space - develops balance, coordination, etc. The next step is work with weights: here there are elements weightlifting, kettlebell lifting, etc. - all that is needed to properly apply the force in relation to external objects.And finally, the top of the CrossFit pyramid is sport in the most wide whom his understanding, it is possible to prakticheskogoprimeneniya received skills training Leisure, zanyatiyaskalolazaniem, playing basketball, yachting, anything -. krossfiter on Ready experienced any life and sport tests. Another weighty argument in favor of CrossFit is a shapely figure as a "side effect." Despite the fact that the goal here is to improve overall physical fitness rather than an attractive appearance, getting rid of excess fat and increasing muscle tone are the obligatory bonuses that await you on output.
Push ups
Take the position of "emphasis, lying": the body is straight, the muscles of the press are strained. Drop down to the end, so that the body is on the floor, and tear your palms out. Why is that? In CrossFit there is always a competitive effect: it does not matter whether you compete with other participants or try to improve your last result. In order to be honest, you need to show that you did the exercises to the end, and not cheated, performing a half-amplitude to finish quickly. Repeat.
Ready to try? You can do it right now by going through a training session. Your goal is to make as many rounds as possible in 6 minutes.
One round is 5 push-ups, 10 lifts and 15 squats.
Cut the time and go. Remember the result, in order to further monitor progress.
Body lifts, crouching
Take the prone position. Hands and shoulder blades touch the floor, foot steps are brought together. Throwing your arms forward, rise and touch the socks at the end point of the movement. Back off and touch the floor again. Put your feet on the width of the shoulder, the socks are deployed about 30 degrees outward. Chest forward, look straight and keep your back straight. Start the movement from the back of the pelvis, then downward. Kneens bend in the direction of the socks. Lower so that the hips are below the parallel to the floor, while keeping the back straight. Take care that the weight does not move to the socks, and the hips remain parallel to the feet. Then, rise to an additional straightening in the pelvis and knees.
This is the foundation of physical training. If it is not strong, the whole effect of your training will come to naught.
In the CrossFit community, two diets were most recognized: Paleo and Zonal. Supposes the use of dietary meat, nuts, seeds, vegetables and fruits, a small quantity of starch and completely excludes sugar. This is the food to which the person is adapted genetically, so it allows you to maintain the optimum level of well-being. Allows the use of absolutely any food, but in a strictly defined amount and proportion of proteins, fats and carbohydrates. Caloric content should be established within 1.5-2.5 grams of protein per kilogram of body weight depending on the level of activity (1.5 - normal at medium loads, 2.5 - for "advanced" athletes).
(body weight x 1.5) / 7 g = number of blocks per day
A unit is a unit of measurement used to simplify the balancing of meals.
- 7 g protein (cooked) = 1 protein block.
- 9 g of carbohydrates = 1 block of carbohydrates.
- 1.5 g fat = 1 block of fat.
You need to learn how to consume an equal number of blocks of proteins, carbohydrates and fats. Then the caloric content of food will be provided by 10% carbohydrates, 30% protein and 30% fat. Such a plan, on the one hand, will give the force for active training, on the other - it will protect your figure from excess fat.