For many people, crossfit training at home seems like something abstract. Because how to practice this discipline without a lot of space and a full range of professional equipment. But what if, due to the multitude of daily duties, we fail to reach a training or a gym? For crossfit training, you definitely need a lot of willpower, a piece of space and a pinch of creativity. Below are some tips on how to conduct such a training.

1. Crossfit training at home - no excuses

The principle followed by professional athletes or typical enthusiasts is: "training can be done anywhere". Doing what you love, you don't need special training rooms or professional equipment. Everything is in your head and depends only on you. When signing up for classes at the gym, we do not think about postponing them to another day or time. This is a top-down thing and we are adjusting to it. We must do the same for crossfit training at home. Let's set a specific day of the week and time so that each of the household members knows about it. We silence the phone so that no one distracts us during training. We find a suitable place to exercise, write down a training plan on a piece of paper and go to work.

2. Crossfit training at home - remember about he alth and safety rules (important)

Safety is paramount, so remember about it when preparing for training. Choose a suitable place to exercise first. You need a few square meters of free space that will not be used by other household members during your training. The surface on which you will exercise must be stable - a wooden or terracotta floor will be perfect, therefore, for example, decorative rugs are best rolled up and put aside.

When the venue is ready, focus on the right outfit. Crossfit training at home will not differ much from that in a box, so the outfit will also be very similar. Comfortable and stable shoes, preferably a thermo-active T-shirt and shorts (preferably leggings for women) that allow you to move freely.

Remember to have an absorbent towel ready to wipe away the sweat. Moisture can reduce the adhesion of the surface to the surface, which will significantly reduce safety and may lead toinjuries.

3. Crossfit training at home - you are your own trainer

One of the advantages of organized training, for example in the gym, is the fact that there is always a trainer or leader who will plan the set for you. Regardless of whether you feel like the exercise or not, training is training and you have to do it. At home, self-motivation must be at the highest level in order for you to be the best coach for yourself.

Don't try to be too ambitious - plan a training session that you know will do. Failure is demotivating, and this is not the point of being depressed. Better to increase the intensity than to lower it. Spend one free evening a week (e.g. on Sunday) to write out all activities for the next week or two and follow them diligently.

This will be useful to you

Crossfit box- a place for crossfit training. Boxes are characterized by professional staff (certified crossfit training) and a large amount of equipment. Group trainings take place several times a day, often divided according to the degree of difficulty.

4. Crossfit training at home - warming up and stretching after training

Each workout, no matter if at home or at the gym, should include a few minutes of warm-up and a moment to relax muscles after exercise. Warming up should not exceed 10 minutes, and should not be too heavy for the body. On the one hand, preparation for a typical crossfit should engage the muscles that will be used intensively during proper training, but also improve the mobility of joints. Such a combination will improve the efficiency of the body and reduce the chance of suffering an injury.

In order not to miss any part of the body, start warming up from the legs, going towards the head or vice versa. Whether the warm-up will be more static or dynamic is entirely up to you. Remember to start slowly and gradually increase the intensity without overloading the "cold" parts of the body. Squats, jumps (with two or one legged legs) or arm swings in different planes are just some of the universal positions of a good warm-up.

After intense training, when the heart rate is significantly above normal and the muscles begin to ache, we should do a few minutes of stretching, or the so-called cool-down phase. We must remember that the body needs a few minutes to go from intense effort to calm phase.

When stretching, we should also not skip any part of the muscles. Remember that we only stretch the muscles, never the joints, as this can lead to their strain and damage. The minimum to do during the post-training phase is a walk to the momentstabilize your heart rate.

5. Crossfit training at home - what you need

What will be needed for crossfit training at home depends only on financial possibilities and creativity. For your own comfort, exercise should be performed in a sports outfit, in the same clothes as you wear for the gym or fitness classes. Of course, we should not forget about the shoes, because they will provide adequate grip and safety.

When planning exercises in a lying position, we can use a bath towel or an exercise mat - it will increase the comfort of training and prevent wet traces on the floor. All the additional things that we can use during training depend on what we already have. Usually everyone has a dumbbell, kettlebells or a fitness ball hidden somewhere. Even an old skipping rope or a pull-up bar that has been hanging for many years will help to diversify your training and increase the variety of exercises. Creative people, on the other hand, can make the equipment themselves. You can fill the mineral water bottles with water or sand - the smaller ones will be the equivalent of dumbbells, and the large - 5 liter bottle will act as a kettle.

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