Crossfit exercises have been selected in such a way that, on the one hand, they do not require professional equipment or a large amount of space, and on the other - they involve as many parts of the body as possible. Due to the fact that the exercises will be performed at home, where no one will be able to correct any technical errors, the set includes one of the least complicated crossfit exercises, for which basic knowledge is sufficient to perform correctly and safely.

Each of thecrossfit exercisesshould be performed as accurately as possible - then they will bring the fastest results. Beginners or those recovering from an injury should do the easier (basic) version of the exercises. Advanced players can try a more difficult version, increase the number of repetitions or do them at a fast pace (not forgetting the correct technique).

Simple crossfit exercises at home: warming up

Running exercises- 20 repetitions for each leg, or if you have a wall clock with a second hand in a visible place, 30 seconds for each exercise.

  • run in place,
  • skip A ( alternate, dynamic lifting of the legs along the body),
  • skip C ( alternate tapping of the heels against the buttocks),
  • boxing run (while running in place, alternate blows while twisting the upper torso),
  • jumping jacks.

Static exercises- 20 repetitions for each leg or arm.

  • lunges involving taking a large step forward with one leg, then bend the legs until the knee of the rear leg touches the floor. Then we withdraw the front leg and repeat the same exercise to the other side,
  • turns the torso alternately is an exercise that we do while standing slightly apart, holding our arms in front of us, slightly bent at the elbows and taking turns trying to firmly turn one left and one right,
  • swinging hands is an exercise to relax the entire shoulder belt, and it consists in swinging straight hands in the elbows by drawing the largest possible circles. We do this exercise in four versions: both hands forward, both hands backward, right hands forward, left hands backward, and vice versa.

At the end of the warm-up, we try to warm up and increase the range of motion by rotating the ankles, wrists and neck.

Rules for crossfit exercises at home

Crossfit training consists of five exercises that we perform sequentially. Each of them is described in the basic version and for more advanced ones. For training, we will need a kettlebell - for women the recommended weight is 8-12 kg, for men 16-20 kg.

The entire training consists of 10 series of exercises, where the first series will consist of 10 repetitions, and each subsequent series will be one less repetition, i.e. the second series is 9 repetitions, the third 8 and so on 10 series, where there will be only one repeating. Beginners can start their exercises from the second or third set.

1. Simple crossfit exercise: american swing

Standing in your legs, with your legs slightly bent, grab the kettle with both hands and lift it a few centimeters above the floor. Keeping your arms straight in the elbows, by simultaneously pushing the hips forward and straightening the legs, move the kettle over your head, keeping your back straight.

A simpler version: people who have never performed this exercise can only lift the load to eye level.

2. Simple crossfit exercise: burpees

The basic version of the exercise is burpees without a push-up (in the following order: squat, plank, squat, jump up). The more intense version is squat, plank, PUMP, squat, jump up.

3. Simple Crossfit Exercise: russian twist

Sitting comfortably on the floor with legs slightly bent together, grab the kettle with both hands, by twisting the torso to move it from side to side and touch the floor next to the hips. Advanced people may tear their feet slightly off the floor by keeping them a few centimeters above the floor throughout the exercise.

4. Simple crossfit exercise: air squaw

We start the exercise while standing with your feet apart with your feet shoulder-width apart and your toes slightly pointing outwards. When doing a squat (the pupa must be below the knee line), move your hands forward. When you extend your arms downwards, push your hips forward at the same time. In this exercise, dynamics is important, but we must not forget about the correct posture, i.e. straight back and heels close to the ground. In the more difficult version, jump out slightly while getting up.

5. Simple crossfit exercise: push up

This is nothing more than ordinary push-ups. Ladies can do this exercise on their knees. In the basic version, the torso is lowered by bending the elbows to a right angle. For the more demanding - the chest should fully touch the floor, and the hands should be torn from the ground for a fraction of a second.

Category:

ABC of exercises