Hello, dear readers! Today we will consider the training program for the cross-media system. Crossfit training program for men consists of a complex of exercises, which is performed in a short period of time.
There are several exercises, for an entry-level take, for example, five. They are performed in a certain interval, for example 45 seconds, then we pass without rest to the next one and, as a result, we close the circle by the chain. Rest for 30 seconds and start a new one.
In this program, the greatest number of muscles will be involved. These workouts are ideal for those who want to lose weight, also improve strength, endurance, agility. Weightlifting exercises will be included, with their weight and cardio.
Sample program and technique for its implementation
Squat with blasting
It is carried out as well as with empty signature stamp, and with dumbbells. We put legs more widely than shoulders, socks apart, we sit down until so far hips will not be parallel to floor (special attention to knees, they should not leave for socks). At the time of raising of signature stamp or dumbbells, we try that elbows rose above brush and as much as possible we load shoulders. We do not bend down at all, we hold back exactly and we do not take away shoulders forward.
See also: What is pamping?
The following exercise will be performed with the weight, these are ordinary push-ups from floor. We accept lying support, we watch that muscles of stomach worked statically, that is we do not sag stomach to floor.
Freely we move in shovels, elbows freely go to the parties, we raise the head if easily we carry out full range of motion if it is hard possible to carry out on a lap. We try not to do delays, both in top, and in the lower point. We watch closely time and we perform the put task.
How you think what most favourite exercise at krossfiter? Of course, burp. It also is our following exercise. It becomes so: — squat starting position, rest hands against floor and transfer to them all weight of the body.
Performance: tear off legs from floor and quickly straighten them having accepted lying support. At the same time do not bend back. In the following movement it is necessary to transfer weight to hands again and to bend legs to accept starting position, and already from this situation to jump out up. After have landed, quickly sit down and reach starting position.
This sequence of exercises is considered for once. We perform exercise on the set time.
If it is difficult to you to carry out burp, then it is possible to replace it as follows: we rise by step platform. For performance of exercise put one leg on step platform and, leaning on foot, tighten the body top. Try to perform this exercise without abrupt movements, smoothly. The right leg lift top, tightening it to breast and so serially change.
Also excellent replacement of burpa will be hopping up on height. Establish or find height where within your powers will be to jump from two legs, with the maximum concentration treat this exercise. Has to be hopping up explosive and bystry, and the landing is on the contrary softer. If there are problems with knees, then it is better not to do this exercise.
It is obligatory that it is necessary to include in the training is pullings up. It is better to begin with classical pullings up. They are carried out so: we hang on horizontal bar and straight arms it is begun to delay smoothly itself to horizontal bar, after that, also under control, we fall down to straight arms. When performing this exercise we hold body directly, and muscles intense.
A jump with an empty neck
The next exercise is a jump with an empty neck. We try to do this exercise intensively and at the same time adhere to the technique of execution. During the landing, you need to smoothly, slightly springy, bend your legs, so as not to injure your feet and knees. At the time of the jump, we sharply tear off the neck from the chest, straightening the arms forward, and during the landing also sharply return it to a similar position.
The final exercise is called a clamshell. How can you do it? First, we lay down on our backs. At the same time, we raise our arms and legs perpendicular to the floor, stretching our hands to our toes. When lying on the floor, press your back to the floor. Do not forget to breathe properly and do not close your eyes during exercise.
Great, so we made one lap. Now rest about 30 – 60 seconds. But, it is possible and longer, if you feel that training is difficult.
With each training exercise time can be reduced by performance as well as rest time. You can combine the trainings different exercises, proceeding from your features, skills. Also you with ease can make the program of trainings for krossfit independently with inclusion in it of darlings, but at the same time the complicated options of exercises.
Harm from Occupation
You may be interested in the question, is it possible to harm from the employment of a crossfit? The main damage to the crossfire is extreme loads, which the beginner acquires in fact at the primary lesson. After all, the cross-training program for men does not have a specially written program for beginners.
Extreme occupations are the constantly raised injury risk and possibility of cardiovascular complications. At execution of exercises athletes are guided not by equipment, and by speed and strong weight. For this reason the possibility of drawing damages many times over increases.
Remember – in any sport important technique, dimensionality and an adequate assessment of their capabilities!
Well, to you, my friends, I wish to achieve success in your chosen sport and creative victories! Do not forget to subscribe to update the blog and share articles with your friends on social networks, and also expect from you comments. Goodbye dear readers.