Learn how girls can use CrossFit exercises correctly. What intensity you need to keep and how many times a week to train. Now for many people a healthy lifestyle has become more than just a fashionable hobby. Sport helps to keep your body and mind healthy, which, of course, also affects your appearance. Now we will talk about the CrossFit training program for women.
What is CrossFit?
It is important for any girl to maintain her figure and for this you have to visit the gym. There are many different sports disciplines that can help you fight fat and keep you in top shape. In this regard, girls should definitely pay attention to CrossFit. This sport appeared relatively recently and the number of its fans is constantly growing.
The main difference between crossfit and fitness popular among women is the development of the functional capabilities of the body, and not appearance. Simply put, the CrossFit training program for women contributes to the development of a large number of qualities, which, as a result, has a positive effect on appearance. It is the diversity of CrossFit that distinguishes it from other sports.
For girls who decide to join a healthy lifestyle, CrossFit is much better suited than, say, daily jogging. With CrossFit, you can prepare yourself for a variety of everyday situations. CrossFit programs include the following elements:
- Run.
- Work with weights.
- Jumping, etc.
There are no exercises in CrossFit that are aimed at developing one or more target muscle groups. The CrossFit session is carried out with high intensity, since the program must be completed in a certain period of time. This makes CrossFit a functional sport that can improve your health, shape and tone.
Functional CrossFit Workout
Functional training is an activity that builds power. For example, CrossFit girls are able to independently move heavy objects over short distances. This does not mean that you will be able to move the closets, there are men for this. But bringing home a heavy bag of groceries from the store will not cause you much difficulty.
CrossFit does not use the movements that bodybuilders or powerlifters perform, such as bicep curls or different machines. In this sport, only those exercises that are aimed at developing power are in demand. One of the distinguishing features of crossfit training from other strength sports is the high variability of movements. You are free to change almost any parameter in each exercise, for example, a pause for rest. This is a big part of success.
CrossFit is gaining in popularity. This is primarily due to its practical applicability. Not only will you be able to improve your appearance through exercise, but you will also be able to apply the acquired skills in your daily life.
Crossfit workout programs for women
Crossfit training programs have significant differences from fitness or bodybuilding. First of all, this concerns the great variability of training. In CrossFit, exercises are very popular that produce severe stress on the body, which leads to a rapid increase in the physical parameters of athletes.
Watching a girl doing CrossFit, at first glance it may seem that some exercises are completely not intended for women. But if you do everything right, then you will only get a positive result from the classes.
There are many different crossfit training programs for women, you should not be afraid of their complexity. They were not created spontaneously, but pursue certain goals. Now we will look at two of the most popular and simple sets of exercises for girls.
In CrossFit, many movements are used to develop the ligamentous-articular apparatus. During the lesson, it is necessary to perform all exercises in a circular system with minimal pauses for rest. You can change the complexes by changing the exercises, which will give you the opportunity to achieve better results.
The number of laps for each complex depends on the level of the athlete's readiness and ranges from 3 to 6. You can independently set the duration of the pause between them or even exclude it altogether.
1 program
- Pull-ups - 10 reps.
- Jumping out - 20 repetitions.
- Push-ups - 20 reps.
2 program
- Push-ups - 30 reps.
- Squats without weights - 40 reps.
- Hanging leg raises.
When drawing up your own complexes, you should select exercises for the development of the same group of muscles. For example, after push-ups from the floor, it is impractical to perform push-ups on the uneven bars. All exercises used in CrossFit are usually divided into several groups:
- Pushing movements.
- Aerobic movement.
- Pulling movements.
- Exercises for the muscles of the legs.
When drawing up a training program, you should choose movements belonging to different groups so as not to reduce its functionality. Let's take a look at a couple of exercises from the CrossFit program.
Burpee exercise
Sit down with your feet touching your chest. Then, fold your legs back and take a lying position. Return to the starting position and instantly jump out as high as possible. This exercise is done 15 repetitions in one round.
Also very popular in CrossFit are movements that are used during morning exercises, but they should be performed in an explosive manner. These can be squats or push-ups. For example, when squatting, you don't just move up, but jump out of the bottom of the trajectory.
Crossfit training from Russian champion Olga Portnova in this video:
