Where to start crossfit
somehow we reassuredwhy it is not worth dividing sports into male and female, - not out of a craving for ranting, but as a preface to a series of materials about “non-female” sports activities. In the first issue we figured out how to start boxing, and in the second we’ll tell you about high-intensity fitness.
About crossfit, we mentioned in the material about the morning exercises (by the way, we want to shake hands with the person who chooses these classes for the beginning of the day). Workouts can be defined as: “continuously variable functional movements performed with high intensity”. In fact, this means that at each lesson it will be possible to imagine yourself as an infantryman, firefighter or a policeman - they train according to the same program (or rather, its absence). It is the non-linearity of training that is the key characteristic of this type of fitness, the possibility of working out all muscle groups follows from it, without dying from boredom (in the exercises in the gym, some see not meditativeness, but her).
"The charm of a crossfit for a beginner is the so-called arrival, or, more seriously, neurohormonal response, a state in which hormones begin to play in response to a threshold load in the body. It can be achieved on shaping and on Pilates alone in the yard with a workplace. But for the overwhelming number of people, it is difficult to reach "coming even under the supervision of a trainer. And on a cross-section you spread out in a group, somewhere a timer ticks and you really want your result to be at least not the last. This response happens at almost every training session, "explains Alina Rapota, who has been practicing crossfit for two years and has a CF-L1 certificate, allowing her to work as a trainer. “It’s difficult to describe this state, but it makes it so effective. I personally like to watch my speed and endurance grow, improve my strength indicators, cross out the old personal maximum in a notebook and add a new one a couple of kilos more. My colleagues and new friends rejoiced at the fact that at the training session you completely disconnected from work tasks and forgot about the routine. I was inspired by the fact that you can come to the training session sleepy, tired, give everything there, and ten minutes after Sha to feel cool, vigorous and master of the world. "
The training itself, like any average, lasts an hour and a half. It always includes a warm-up and a hitch (let's not get tired of repeating about them, because the injured muscles and joints and stiff limbs are not included in the training program). Between them - a combination of exercises; their constituent movements can be divided into several groups. Some include external objects (projectiles - a million: weights, balls, a barbell, even a tree trunk, if it is in nature), others are performed with their own body weight: all kinds of pushups and squats, pull-ups, body rises. Cardiovascular exercises also come in the main part of the class - it is running, rowing exercises, swimming, jumping (skipping rope and regular ones). Now the coolest: all these movements are combined with each other (two, three, four or five) - the training scenario is limited only by the coach’s imagination. "Crossfit involves the whole body, as most movements are complex, and not like those that are worked out on simulators (for example, lifting for biceps). The whole body is trained, and if you need to finish something specific, you can do it after group training individually, "confirms Julia Okhinkovsky, engaged in crossfit.
"Question number one among newbies: will I lose weight? Question number two: will I swing? I admit honestly, I had an idea: I would start a crossfit, throw off, finally, a couple of kilograms, I would become a beauty queen and men wouldn't pass. Similar things I often hear from new girls in this or that iteration. I would not like to say that they do not lose weight from crossfit, because it extinguishes fire in some eyes, but: they do not lose weight from crossfit. Weight loss depends on 95% of the diet, and , although everyone heard it, it seems that no one takes it seriously, "continues ling. Julia echoes her: “The body begins to change after a month of regular training. After two, muscle mass increases (you should not be afraid of it) and the fat layer decreases, the body becomes“ high-quality Но. But it is very important to monitor nutrition and exercise regularly, then the visible result".
With nutrition, it’s really simple: you need to limit (ideally, remove) simple carbohydrates and sugars, lean on proteins and vegetables; eat - no later than an hour and a half before the workout. "The diet should be cool regardless of whether you train or not. And without sports, eating fast food and drinking sweet soda is bad, chocolates and rolls are also. Interestingly, you physically start to feel every bread in your body when you finish this or another exercise, and it suggests that perhaps it’s really time to change something in the diet, ”adds Alina.
There are no special requirements for clothing, although there are whole lines for crossfitters. It is quite convenient for you to sports. The main thing is shoes: “in weightlifting, stability is important and, at the same time, lightness, so that after the barbell you can jump on the box without changing shoes”; Sneakers like Nike Free or Reebok CrossFit Nano (the brand, by the way, promotes crossfit in Russia) is a great option.
WHERE TO CALL: LEV, Reebok CrossFit EKB, ARMA SMC CrossFit & Fight Club.
Photo: 1, cover photo via Shutterstock
