CrossFit training rules for girls (video exercises)

≡ January 31, 2021 Category: Functional training

Every woman tries to look smart. Constant diets and avoidance of sweets and starchy foods are familiar to many women. CrossFit for girls is the perfect way to stay in shape! Intense exercises are ideal for those who want to keep their body in good shape.

This newfangled type of training is gaining increasing popularity. If you want to lose weight, gain some muscle, and also improve your health, then this sport is ideal for you. CrossFit for women allows you to achieve all of these goals.

Benefits of classes

Girls who engage in this sport can boast of an attractive figure. With the help of functional training, you can achieve several goals. The main benefits of CrossFit are:

Availability. You can exercise in any conditions.
Cheapness. The cost of shells is minimal.
The result is noticeable after just a few weeks of regular training.
Exercise is great for losing weight.
People who regularly perform the basic elements of CrossFit improve their overall health. Regular seasonal illnesses are no longer a problem!
Thanks to training, the athlete's sleep and appetite are normalized.
You will receive a boost of energy and vigor. This will be especially true for those ladies who lead a sedentary lifestyle and are also overweight.

How to start doing CrossFit?

What is CrossFit? Many people who hear a newfangled word try to find more detailed information on the Internet or in specialized literature. Where should a newbie start? CrossFit for beginners can seem like quite a serious load, so it is very important to approach the first training program for girls wisely.

Before starting the exercises, you must prepare some equipment.

Rug. It will become a real assistant when performing abdominal exercises. Of course, you can train on the floor, but it is not very convenient. You should feel your abdominal muscles and not suffer from a hard floor.
Dumbbells. This equipment will help the athlete perform power sets (approaches). You will be able to effectively load your torso, arm and leg muscles, and perform squats with additional weight.
Jump rope and fitball. With the help of these equipment, you can diversify the training process, perform aerobic exercises and coordination exercises.
Horizontal bar and parallel bars. Effectively suitable for outdoor activities. Can be combined with cross and sprint.
A cabinet or sturdy box. With its help, the athlete performs jumps, thereby training the power of the legs.

CrossFit training is On-ramp a prerequisite for future victories

The basis of this sports movement originated as a consequence of the mental activity of former gymnast Greg Glassman.

CrossFit is one of the most popular sports disciplines today.

He dreamed of a better, more effective set of exercises that would help develop the entire body.

At first, his idea was not taken seriously (it was a simple training program), because its laws contradicted classical bodybuilding, and in general looked dangerous from the outside.

But Greg knew what he was doing. And soon after the launch of crossfit.com, the popularity of the new movement could no longer be stopped.

Now many people are interested in CrossFit, but what kind of sport is it? It is based on a circuit approach to training.

That is, you must do the greatest number of approaches or circles in a limited time period.

At the same time, they are highly intense and develop your body in parallel in different directions.

To complete each task, you must be flexible, strong, fast, and the exercises themselves must be performed technically perfectly.

CrossFit develops the body holistically

Don't worry, no one will demand all this from you from the very beginning, it is important that you understand the goals of CrossFit. With the information, it will already be possible to decide whether it is suitable for you or not

With the information, it will already be possible to decide whether it is suitable for you or not.

In fact, CrossFit uses exercises:

Classic bodybuilding
Gymnastics
Plyometrics
Kettlebell lifting
Weightlifting and athletics
Powerlifting
VIT
Fitness

I would like to emphasize that in this direction both your own body weight and additional equipment are used, which makes CrossFit universal and diverse.

It can be practiced both in a certified club with a trainer, and at home, on your own.

In any case, you will have to master the basic technique for some time, because theoretically the direction itself is traumatic. It would be ideal to undergo training at the very beginning.

Crossfit on-ramp, what is it? The answer is that this is preliminary training for beginners before full-fledged Crossfit classes.

This is a good way to overcome self-doubt and understand how certain movements are done correctly.

The discipline has several basic exercises

Crossfit he ramp answers the question: “What is this?” regarding the following mandatory exercises:

Jumping on a stand
Air squats
Front squat
Medicine Ball Throw
Deadlift
Jerking the barbell up, etc.

This way, you will be pre-prepared for the upcoming training. Well, or at least you can think so.

In fact, no one can prepare for CrossFit in terms of loads at 100% and that’s the beauty of it.

Each workout is a test of strength of body and spirit. It's a challenge and the euphoria of victory.

CrossFit does not set itself the goal of making you #1 in any particular sports field, it makes you a universal fighter, smoothly pumping up your cardiac system, ligaments, muscles, explosive power and much more.

No other sport will give you so much in all directions at once.

The direction includes elements of several sports

Algorithm for performing exercises

Any training program should begin with a good warm-up. This way you can prepare your joints and muscles for future stress. You need to start warming up the body from the head, and then lower down. Perform intense movements and also do stretching. Just 5-10 minutes will be enough for you.

After warming up, you can begin the main program. For women, CrossFit exercises consist of a number of different functional supersets. People who engage in this type of physical activity exercise according to the “full body” system, which means that the athlete immerses all parts of the body in one session.

Examples of the most common circuit training

In CrossFit, the main thing is intensity and variety of the training process. You can create a program for yourself yourself. But it is important that the athlete loads all muscle groups in one session.

Examples of popular exercises that involve the following body parts:

Legs. The most popular and effective exercise is running. Athletes can alternate sprints with long distance runs. In winter, an alternative is skiing. These cardio exercises will help strengthen your cardiovascular system. In addition to jogging, actively jump using a skipping rope, and also perform high jumps in place. Often athletes who do crossfit jump on a special stand. If you have dumbbells at home, you can do weighted squats.
Hands. To pump up your hands, use special equipment. Reverse grip pull-ups will help strengthen your biceps. The main thing in training is intensity; choose only those exercises that you can start performing without special preparation.
Back and chest. For women, CrossFit training is a great way to improve their posture. Perform push-ups and exercises on the horizontal bar, as well as various rows and dumbbell presses.
Press. Do the plank exercise regularly. Just by standing on your elbows and straightening your legs for a couple of minutes, you can strengthen your abdominal muscles. Regular crunches are also indispensable.

Combine exercises to effectively work all muscle groups.

CrossFit for girls at home

There are several different programs that can be recommended for people of different skill levels. So, the simplest of them is repeating three exercises for ten minutes. You will need to do as many laps as you can within ten minute intervals.

10 times burpees
20 squats,
20 lifts of each leg from a supine position, lying down.

The workout just mentioned will not require any additional equipment!

A couple of video workouts for women and girls at home

Sample training plan

If you are just starting out with CrossFit, doing one or two workouts over 7 days will be enough. Then constantly increase the load, but do not forget to give the muscles time to fully recover.

Before class, make a work plan for today. You should be able to complete all the exercises in a “round” (this is the name given to a sequence of exercises performed in one approach). One lesson may consist of several rounds.

Example of one round:

Jumping rope - 1 minute.
Burpees - 10 reps. (Alternate quick change of body positions).
Running in place – 45 seconds.
25 push-ups.
Squats (with or without dumbbells).
Jumping rope – 1 minute.
Twisting the body until there is a burning sensation.
Lunges with dumbbells – 40 seconds.

It is not at all necessary to constantly look at the clock, you need to feel the rhythm of the program. If you are working with dumbbells, then various presses and rows should also be aimed at intense work. Movements should be fast and sharp. Don't go for heavy weights. After completing one exercise, immediately proceed to another.

Types of activities

The CrossFit training complex mainly consists of available equipment. You can and should practice at home. For extra motivation, practice with a friend. Since there will be no experienced trainer at home, you will have to monitor the technique of doing the exercises yourself. For best results, watch the instructional video below. At first, you can attend popular group classes. This experience will give you the opportunity to learn all the necessary movements.

As a result, we can say that CrossFit for women is an excellent and easily accessible way to keep your body in excellent condition and lose weight. After a month of training, you will already begin to lose weight. Motivation will go through the roof. To achieve the best results, quality training must be combined with a healthy diet, as well as quality sleep. Thus, crossfit training for girls will become your assistant on the path to global goals!

Women's CrossFit. Recommendations

Complement your CrossFit workouts with a healthy lifestyle and proper nutrition . The right lifestyle will make training easier and speed up progress.
Get the right motivation . Understand why you need training, set specific goals for yourself. With the help of the motivation section, you can dig very deep: to delve into the essence of the processes that occur in the human body when motivation decreases or increases.
Add running and other types of aerobic activity to your workouts . Women's CrossFit is a strength training program that needs support in the form of aerobic training.
CrossFit for women is an opportunity to radically change your life . The worldview changes, and along with the start of training, the desire to live a more active and healthy life appears. 8-12 weeks after starting training, life before CrossFit is perceived as something gray and meaningless. There is only one regret – “Why didn’t I start earlier?”
Pay attention to the body's recovery after training. Without quality nutrition, healthy sleep and special procedures for faster recovery (stretching after exercise, water treatments), the rate of progress slows down.