Crossfit leg training will allow you to carve your thighs, calves and strengthen your buttocks. It consists of strength, coordination and endurance exercises. As a result, it is effective in modeling the lower body parts, and also accelerates fat burning and improves motor coordination. Learn the rules of leg training using the crossfit method.
Leg trainingusing thecrossfitmethod is based on performing a few basic exercises involving the lower body, combined in one circuit. The cycle can be repeated any number of times depending on the level of advancement. This training method allows not only to strengthen the leg muscles, but also to improve coordination and flexibility as the exercises are varied and must be performed dynamically, one after the other. The side effect of training is also strengthening the gluteal muscles, which are involved in almost every movement, as well as the loss of a significant amount of calories.
Rules for leg crossfit training
The proposed training includes 5 exercises that make up one circuit. The best results can be obtained by repeating the whole thing at least 3 times, but beginners may limit themselves to two times.
Leg training should be combined with crossfit exercises for the upper body, then the silhouette will develop harmoniously. 1-2 workouts a week is enough, and on other days it is recommended to exercise cardio or involving other muscle groups (abdomen, chest, arms, back). However, it is important to take at least a 1-day break between workouts, which will allow your muscles to fully regenerate.
Since the idea of crossfit is to make progress over time, after a few weeks of exercise, you can increase the number of repetitions (e.g. by 5 in each circulation) or train on time (e.g. try to do the same cycle in the shortest possible time or as many exercises as possible in a given time period).
ImportantCrossfit leg training puts a heavy strain on the knee joints. If you have ever had a problem with your knees or are experiencing pain in this area, consult your doctor before exercising.
He althy people should pay great attention to the technique of exercise, in particular, do not perform too deep squats and make sure that the knees do not protrude in front of the toes.
Warm-up
- 10 Jumping Jacks
- 20 dynamic entries for a 40 cm chest (or chair)
- 10 side-to-side leg raises (make a front support on straight arms, lift the bent leg to the side until the calf is parallel to the body, repeat 10 times for the left and right leg)
- 15 raise your hips from lying down (lie on your back, put your arms along your body, bend your legs at the knees, raise your hips as high as possible)
Repeat the entire set of warm-up exercises2 times .
Crossfit leg training
1. Jump squats (10 reps)
Stand straight, arms straighten and stretch in front of you, do a squat with your hips not lower than your knees. When going down, remember to keep your back straight and knees not in front of your toes. When you go back up, bounce off the ground dynamically and jump out while raising your arms above your head. Repeat 10 times.
2. Spring stride (2 x 12 repetitions)
Stand astride with your left leg slightly forward and your right leg far back. Bend your left knee, but only until it is just above the ankle. Begin slowly descending, bending your right leg, stop when your knee is just above the ground. Keep your balance and do not tilt your back forward (the torso must be stationary). Then begin to extend your right knee until you return to the starting position. Do 12 repetitions for each leg. Perform the exercise at a moderate pace, making sure your knees do not come out in front of your toes at any time.
3. Przysiady plié (15 repetitions)
Stand apart with your feet wider than shoulder width apart. Point your toes outwards. Put your arms out in front of you (you can join them). Squat down until your thighs are parallel to the ground. By straightening your legs, return to the starting position. Repeat the exercise 15 times.
Advanced tip: To make the exercise more difficult, you can do squats with extra weight. To do this, grab a 3-5 kg dumbbell with both hands, hold it close to you at the level of the lower abdomen and perform squats. Remember to straighten your back and tense abdominals.
4. Side Knee Plank (2 x 12 repetitions)
Take the plank position on your forearms. Bend the knee of one leg and pull it to your side. While making this movement, the leg should be parallel to the ground at all times. Do 12 repetitions on each side.
5. Burpees (10repetitions)
Do a simplified version of the burpees without a push-up (in order: squat, plank, back to squat position, jump up). Do 10 repetitions.
Repeat the whole set of exercises (1 circuit)3 or 4 timesdepending on your level of skill. Rest for30 secondsbetween circuits. After training, relax and stretch your muscles by stretching.