Crossfit is a training with its own weight. The crossfit program is very popular among the trained people who either want to diversify the training in the hall, or who do not have the opportunity to get to the training, are engaged in the home.
We will perform the home program of the crossfit : three circles of 8 exercises, between the exercises rest from 1 to 3 minutes. It all depends on the well-being and physical fitness of the cross-train exercising the program.
Exercises
- "Berypi" - we start from the stop sitting, from here we go to the point of lying, from here - the emphasis is sitting, pushing our hands away from the floor, and jump up with cotton. We perform 10 times. Now we rest - we mark the time from a minute to three.
- Air squats - the weight of the body on the heels, remove the pelvis back, bending in the hip joint, bend the knees and bend in the lower back, and hands stretch forward. The pelvis descends below the level of the knees, on exhalation we rise to the FE. We do 30 times.
- The falls back and to the side - we make a thrust back, the front knee at a right angle, we go up, with the same foot we make an attack to the side. We rise and alternate attacks back and to the side, first to the right leg 20 times, then to the left. The knee is at right angles, the pelvis is pulled back, the stomach is retracted, the arms are stretched out, the weight of the body is on the heels.
- Rises from the knees - hands on the belt, we do from the position on the knees. We raise the right leg, pull up the second leg and straighten. Then we return to our knees first left, then right. We perform 20 times per leg.
- Push-ups from the lying-down position are performed 20 times. On the rise, exhale, we lay down completely on the floor.
- Sitam or body rises - perform from the prone position. Knees are bent, hands raise up, then on exhalation we rise and touch the palms of feet. We do 30 times.
- Candle - we lie on our backs on the floor, raise our legs vertically, put our hands under the buttocks, we tear off the shoulders and head. On exhalation lightly tear off the pelvis from the floor, and pull the toes to the ceiling. We do 30 times.
- Plank is an exercise for all muscle groups. We become the emphasis lying on the forearm, the pelvis is fixed, the stomach is tightened, the back is straight, we rest on the floor with socks. We stand 30 seconds.