Crossfit

At the heart of the crossfit technique – functional, circular highly adaptive training in the performance of specially selected sets of exercises that are performed with high intensity, usually in a group, under the guidance of a professional (certified) trainer. What does it mean?

1. Functional training (as opposed to specialized training, for example, in bodybuilding) & ndash; are aimed primarily at the development of physical functionality that may be needed in real life: when moving in different directions and positions (dexterity, flexibility, coordination), when moving a variety of massive objects (strength), when working with varying degrees of intensity (muscle and cardio endurance). Weight loss and a beautiful figure are important, but still side effects of CrossFit training.
2. Circuit training – in which a variety of exercises, specially selected for working out certain physical functions and muscle groups, are combined in a series (sets, or circles), in which they are performed continuously, sequentially, practically without interruptions. And all crossfit training consists of performing several such circles (sets), between which there are small breaks for ``catching your breath.''
3. Sets of exercises in crossfit – its real highlight. When choosing them, Greg Glazman took all the best and most effective from the training methods of numerous sports disciplines: light and weightlifting, gymnastics, swimming, rowing, powerlifting and others. Among them there are exercises: both simple (for beginners) and quite technically complex (for trained crossfitters), both with their own weight (running, various squats, push-ups, jumping, etc.), and with weights (dumbbells, barbell, kettlebells), on gymnastic (crossbar, parallel bars, rings) and other sports equipment. Most importantly, they are so numerous and varied that from among them you can choose target exercise complexes for practitioners of almost any age, fitness level and health status.
4. High intensity of crossfit training – alas, an objective necessity. For generations of fitness athletes have proven that a real result (high functionality, a beautiful figure, weight loss, health promotion) is achieved only when it is really hard, when in training, figuratively, `` seven sweats come off ''. For some, the fatigue and complexity of CrossFit workouts can be intimidating. But millions of dedicated CrossFit athletes around the world are proving that there is hardly anything more effective in the fitness industry.
5. High adaptability of crossfit is characteristic both in relation to the choice of the place of training (you can carry out training in equipped gyms or on outdoor sports grounds, which have a very different level of equipment), and in relation to the level of training of the trainees (you can make up complexes of exercises for the physically weak , beginners, advanced, etc.).
6. Group classes. Of course, with a sufficient level of individual training, you can do CrossFit yourself. But here psychology comes into play: an ordinary person subconsciously wants to feel sorry for himself in training, to ``phillon.'' As a result – the effectiveness of training is significantly reduced. In a group, on the contrary, one subconsciously wants to be better than others, or at least not worse. Therefore, group fitness training often shows better results than training alone.
7. Have a professional (certified) CrossFit trainer – an absolute must for both beginners and intermediate learners. Due to a certain complexity and high variability of this fitness technique, a professional trainer will help: to correctly determine the goals and the procedure for achieving them, to competently draw up target exercise complexes and a program for each workout, depending on the level of training and physical condition, teach the correct (safe) technique of performing technically difficult exercises, will control that the current level of load is as intense as possible, but at the same time and safe for the practitioner.

Contrary to popular belief, in fact, not only physically well-prepared men can engage in crossfit fitness. Other categories can be successfully engaged in this type of fitness:

• physically poorly prepared, beginners;
• children, adolescents;
• girls and women;
• elderly people;
• people with various health problems who are recovering from injuries, operations, illnesses.

This is possible thanks to:

• high variability and adaptability of the crossfit technique;
• organization of training by professional trainers who are responsible for the expedient formation of groups, individual selection of exercise complexes and level of load, safety and health control of the trainee.

With the right approach and organization of classes, there are practically no contraindications for crossfit training. However, rare exceptions include primarily people with cardiovascular disease, who should choose more gentle and less intense fitness methods.

In the crossfit methodology, much attention is paid not only to the construction of workouts, but also to determining the intervals of rest after them. After all, it is during rest after training that the so-called. supercompensation of muscles (increase in volume, stiffness and strength), as their response to physical activity received during training. Therefore, it is strongly recommended that crossfit workouts are carried out no more than three times a week.