CrossFit is
the latest sports training discipline that promises to make us sweat and suffer and a nice reward: lose weight, tone up, get our whole body moving and, furthermore, join the list of followers of the fashionable sport. It is a type of functional training that is usually practiced in what are known as Box , specific training rooms for this practice. However, if you walk with just the right amount of time, you should know that you can also put it into practice at home.And, although some of its modalities are practiced with material, there are other exercises that can be done only with our body and our desire to sweat. Here we leave youbasics for beginners with the aim that you can start becoming a first class crossfitter. So you know, there are no excuses.
There are several effective workouts to do at home without equipment that you should become familiar with. And you should also do it with these terms:
AMRAP:AS MANY ROUNDS AS POSSIBLE. In a certain time you have to do as many rounds as possible
TABATA: training of 8 series of 20 seconds each, with the greatest number of repetitions, with 10 seconds of rest between them.
EMOM: EVERY MINUTE ON MINUTE.Start the exercise on the minute and perform the recommended repetitions. The time that remains of that minute once you have finished the repetitions is rest. Start again in the next minute.
FORTIME : there is a fixed amount of repetitions to be fulfilled and that you will perform in the time that is necessary for you.
BASIC EXERCISES FOR BEGINNERS
1. BURPEES
The burpees are a classic in the practice of CrossFit that demand a great effort to the whole body, involving different muscles in its realization and also, raising the heart rate. Abdomen, buttocks, legs, arms, shoulders and back are required in this exercise.
The burpee has its own execution technique , it can be given more or less intensity by doing it with or without jumping and bending, and with a simple sequence it can even form a complete workout.
Of course, it is a complex exercise, so we recommend doing burpees slowly at first.to perfect the execution technique before speeding up the movement and getting more out of it.
Here you can see how to do it:
2.BURROLL
Also known as Reverse Burpee , it is a very complete exercise that is usually used in Crossfit that allows us to work several muscle groups without having to use any type of equipment and that we can do anywhere.
The difference between the burpee and the burroll is that the latter is done with a view of the sky,not upside down. Those who are more advanced can do it without supporting their hands, but if you are just starting out it will be better to help yourself with them until you develop the necessary strength to not use them anymore. Here you can see the complete movement:
3. Squats or squats
The free squat (air squat, air squat, squat without weight, squat with free weight or simply squat or squat ), is a fundamental movement of CrossFit and any other training of strength It is recognized by many people as the queen of exercises.
Among the most frequent are the so-called air squat with the arms extended in front or thepistol squat that is executed on one leg and is truly demanding (strength, balance, coordination)
AIR SQUAT:
PISTOL SQUAT:
4. Bear crawl
These disciplines are based on animal movements , how they move and how they dodge obstacles. Humans adapt to them by working from the quadruped (support of the 4 limbs) improving control over our body, coordination or power.
The bear crawl, in particular, is a typical Crossfit exercise , which helps to work the whole body, and even mark the abdominals. It will also help you improve your stability, mobility, the strength of the upper and lower body and your cardiovascular resistance.
5. Grasshoppers or grasshoppers :
They are a variant of the Climbers or Mountain climbers. Not many practice them, because they are not part of the basic exercises, but they are simple enough for a beginner to practice. In terms of muscles, it strengthens the upper part of the chest and shoulders and also the legs.When done quickly and with multiple repetitions it becomes a cardiovascular exercise.
6.Crab Walk
This exercise is aimed at working mainly all the rear muscles of our body , in addition to being a great complement to work on improving balance . However, just like tricep dips, we must pay attention to the position of our shoulders to avoid injury.
7.Roll to candddlestick
This exercise works different muscles at the same time and starts standing up and then lie on your back and perform a “roll” bringing your knees closer to your head . This exercise helps us to work the muscles of our core, lower body and hip flexors
8.Mountain climbers or climbers
This exercise is another classic within high intensity routines, and can be seen in the same way in CrossFit routines. It is a very complete exercise that touches several points of our muscles (from the shoulders to the lower body) and, depending on how we do it, it will also help us work on our balance, although its main objective is cardiovascular work and core.
9.Broad jump :
The Broad jump is a plyometric exercise designed to develop strength, power and speed in the muscles of the lower body.Hence, the movement is directed mainly to the quadriceps, hamstrings, calves and flexors of the head. Indirectly, also to the abdominals.
