For those trainers with good physical fitness, crossfit is always something they want to challenge, because this comprehensive U-shaped training method can best stimulate the potential of all aspects of the body.
It mainly includes: flexibility, balance, speed, strength (explosive power), accuracy, endurance (mainly anaerobic endurance), coordination, flexibility, strength (mainly absolute strength) and cardiovascular and respiratory endurance, which are very important to human health.
When you are qualified to play crossfit, you may be able to cope with everything in life easily.
Because a training method like crossfit, which integrates freestyle gymnastics, muscle strength and physical fitness, includes basic classic movements such as squatting, lifting, lifting, pulling and pushing.
In the case of incomplete recovery of physical function, we should complete as many training types and methods as possible at the fastest speed. This is a challenge to your body.
Of course, before you do formal CROSSFIT training, you need to do more physical training related to it, lay a solid foundation and build a perfect physique.
Since the training time of CROSSFIT is generally about one week, almost one Saturday on weekdays is enough for you. It is best to have different training methods every day to avoid boredom.
For those who think their fitness intensity is too small? Try crossfit to make you feel the charm of high-intensity continuous training!
These practical basic training moves should be collected and practiced quickly!
1. Kneeling kettle bell lifting (4 groups * 15 times)
The difficulty of this action can be seen from his expression. It looks easy, but it's actually well done. Insisting on doing 4 groups can activate the muscle groups of your upper body horizontally, especially the muscle strength of your shoulders and arms.
Kneeling is to concentrate more strength on the upper body. Hold the dumbbell with both hands and bend your elbow in front of your body, then use your arms and shoulder muscles to lift the kettle bell to the top of the vertical height of your shoulder.
The most important thing to pay attention to is your breathing.
2. Take the kettle to lift the bell+elastic belt stretching+handstand push-ups (10+ 10+5)*3 groups.
This is a typical compound action, which requires you to have a certain physical foundation. At first, you need to sit on the ground, hold the kettle bell with both hands and push it onto your shoulders. Remember, your kettle bell is pushed from the upper and outer sides of your body until your arm is straight and pushed to the position above your head.
Then you need to get up and do elastic belt arm flexion and extension in a standing position to exercise your triceps.
Finally, after leaning against the wall, stabilize the core muscles and be a handstand push-ups. For fitness enthusiasts whose arm muscle strength and core muscles are not stable enough, they can choose not to do inverted elbow push-ups and stop the clock directly.
3. Standing barbell to press shoulders (15*4 group)
This classic training action is a good training action for both training crossfit and upper limb muscle strength.
It may be easy for men, but it is not so simple for many female fitness enthusiasts.
Strong back, shoulder and arm muscle strength is required. Of course, these can also be obtained through training, but there will be some differences in the choice of weight.
4. One-legged kneeling posture and one-sided shoulder kettle ringing (4 groups * 15 times/side)
This action is also a kneeling position, but it has been changed to a unilateral kneeling position. Secondly, hold the kettle bell with both hands, but first carry the left kettle bell on your shoulder and the dumbbell on your shoulder for recommended training.
Pay attention to the very basic point, that is, the posture of vertical lower limbs and the posture of straight upper body perpendicular to the ground.
It's important to adjust your breathing. Because you can also see that such a muscular male god feels a little hard, let alone you!