CrossFit for girls

CrossFit training attracts the attention of both amateurs and professionals. They began to gain popularity at the beginning of the 2000s and are not losing ground. CrossFit has proven to be highly effective. It is interesting to both men and women. The number of people who want to train using this technique and even take part in competitions is steadily growing.

The system does not have any restrictions by gender or level of training. Both professional and novice athletes can do crossfit. Crossfit helps to improve physical fitness, includes a wide variety of training programs, which allows girls to choose exercises for classes in the gym and at home.

Programs are designed with a focus on accessibility. There are many complexes that do not require the use of special equipment. They are aimed at strengthening the health of the heart muscle, improving endurance, getting rid of extra pounds, gaining a physically developed body.

Content

  • 1 What is the CrossFit system "> 2 Rounds and WODs - basic concepts of crossfit
  • 3 Are there any contraindications to crossfit?
  • 4 CrossFit or gym, which is better?
  • 5 Advantages and Disadvantages of CrossFit for Girls
  • 6 Crossfit Slimming
  • 7 How often should I train?
  • 8. What crossfit exercises are suitable for girls?
  • 9 Crossfit training program for girls
    • 9.1 Beginner Program
    • 9.2 Home workouts
    • 9.3 Gym Exercises
    • 9.4 Weight Loss Exercises
  • 10 How to eat before classes and after training?
  • 11 CrossFit Efficiency for Girls

What is the CrossFit system?

This is an absolutely unique training technique. The main goal of the system is to improve the flexibility, power, strength, speed and endurance of a person. To achieve results in increasing each physical indicator allow specially designed complexes. They are called WOD.

Each WOD consists of exercises that are performed strictly at a high intensity pace for short time periods. The technique is a system based on the elements of powerlifting, kettlebell lifting, gymnastics, athletics (light and heavy).

Training includes power elements - bench presses, deadlift, movement of heavy objects, jerks. They are more designed for men. Girls are advised to exclude such exercises from the program. They can cause serious damage to an organism unprepared for such loads.

Crossfit training for women differs from that for men in severity and in the number of repetitions. The emphasis is on aerobic exercise. Exercises are designed to work with your own body weight or with the use of a small burden. In exercises do from 5 to 20 repetitions. Classes consisting of rounds performed for 10-30 minutes without any breaks allow you to:

  • develop stamina;
  • strengthen the heart;
  • improve the condition of ligaments and muscles;
  • develop the respiratory system;
  • get rid of extra pounds;
  • get a beautiful body, but without an increase in muscle volume.

Such results make crossfit so attractive for many girls who want to have and keep fit.

Rounds and WODs - basic concepts of crossfit

Translated from English, the term WOD (workouts of the day) is translated as “training of the day” and is a special complex. It consists of exercises, the main purpose of which is the development of indicators of strength, speed and endurance. Achievement of results becomes possible due to the repetition of rounds for a certain time. Each training day involves the implementation of WODs with certain conditions for fulfillment.

A round or a circle is called the repeated repetition of WOD. In other words, when they finish the exercise cycle, they immediately begin to do a repeat. No stops. The number of rounds is provided for by the “training of the day”, that is, it is mandatory. This is a significant burden on the body, so you need to start training with a good workout.

It is imperative that the muscles are warmed up, and the position of the lower back is fixed. For this purpose, hyperextension is performed before class. Getting to the complex, do at least 3 sets of 20 repetitions.

Are there any contraindications to crossfit ">

There are certain health problems that can become an obstacle to exercise. It is forbidden to train:

  • during pregnancy and lactation;
  • with violations of the cardiovascular system;
  • if there is an injury;
  • in the presence of inflammatory processes;
  • during exacerbation of diseases.

If in doubt, you can always consult with a specialist.

CrossFit or gym, which is better ">

A visit to the gym involves work on simulators. They are aimed at the isolated study of one specific muscle group. CrossFit WODs, on the contrary, are designed to involve the maximum number of muscle groups in the work. This allows you to speed up the process of fat burning and strengthen as many muscles as possible.

Results from CrossFit are achieved much faster and require less time than training on simulators, since the intensity of the classes is much higher. This in no way means that you should not go to the gym. There are weights, rods, balls and dumbbells - equipment that allows you to make WODs even more effective. Performance from crossfit directly depends, first of all, on your own efforts and efforts, and not on the place of employment. You can train in the gym and at home.

The main thing is the right attitude, excellent health, high-quality and “speedy” exercise. Exercise machines and devices in crossfit do not play any primary role. You can do it without weighting, but with the use of your own body weight. Such loads due to intensity make it possible to bring the body into excellent shape much faster than split-training, which does not differ in variety.

Advantages and disadvantages of crossfit for girls

Representatives of the fair sex, of course, are interested in the question regarding how unique the training technique is useful for women. If the loads are moderate and adequate, there will be no harm, but vice versa. It should not, considering the photos of professional athletes involved in crossfit, transfer their appearance to real achievements.

If you do not perform jerks and lifts of large weight, muscle volumes will not grow. This is especially true for the female body, which is much more difficult to “bring” to the form of bodybuilders. Crossfit aerobic exercise allows you to make the silhouette more feminine and fit. Girls are not recommended to work with heavy weights due to the fact that with the duration of such loads there is a possibility of menstrual irregularities.

CrossFit Slimming

They have high efficiency. Good results in the fight against extra pounds are due to the fact that the basis of crossfit for girls is mainly aerobic exercise. Intensive endurance work leads to a rise in the pulse zone to a high level, and, consequently, the process of burning fat deposits starts.

Such training also has a drawback. It consists in the fact that, together with fat, with a high zone of the pulse, muscles also begin to burn. To avoid such negative consequences, one should not deliberately go beyond. You need to train at a comfortable heart rate, but for a longer time. To lose weight without harm to muscle fibers, doing crossfit, you need to correctly. Classes must have a duration of at least half an hour, taking into account the warm-up, hitch and preparatory exercises.

Thirty minutes for doing crossfit for weight loss is due to the fact that fat deposits begin to burn only when glucose from the liver has been used, and this process takes the first twenty minutes of training. Therefore, to lose weight, you need to do from half an hour to an hour. The main thing is not to overeat. If you consume more calories than spend, there will be no result.

How often should you train "> What crossfit exercises are suitable for girls?

If you are engaged with dumbbells, then perform:

  • shvungi;
  • thrusters;
  • twisting the body.

Barbell training consists of:

  • frontal squats, with a barbell on both the shoulders and over the head;
  • shvung, lunges, trusts;
  • good timing and deadlift.

Working with your own weight:

  • push-ups, burpies, air squats, setups;
  • lifting legs in the hang, pull-ups on the bar or on the rings;
  • jumping on and jumping over the box;
  • jumping and with a rope, and in length;
  • jogging.

Crossfit training program for girls

Beginner Program

Wod1

  • Complete the maximum number of rounds in 5 minutes
  • Chin Dumb Squats 15
  • Burpy 10
  • Setups 15

Wod2

  • Run in 20 minutes maximum number of laps.
  • Air Squats 15
  • Push-ups5
  • Pull-ups to the bar 10

Home workouts

Wod1

  • Complete 5 rands in the shortest possible time.
  • Bounce Squats 15
  • Pushups 15
  • Setups 15

Wod2

  • Complete 10 rounds in the shortest possible time.
  • Pushups 15
  • Air Squats 20

Wod3

  • On speed.
  • Burpy 10-9-8-7-6-5-4-3-2-1
  • Squats 10-9-8-7-6-5-4-3-2-1

Gym exercises

Wod1

  • One round at a time.
  • Pushups 15
  • Hopping on a box 30
  • Setups 50
  • Breast Pulls 20
  • 1800 meters running

Wod2

  • Perform 20 minutes.
  • Hopping on a box 20
  • Burpy 20
  • Jump rope 50
  • Push ups 10
  • Setups 20

Slimming exercises

Wod1

  • Perform 30 minutes.
  • Burpy 1 minute.
  • Jump rope 1 minute.

Wod2

  • Farmer walk 200 times without burden.

Wod3

  • Burpy 10 minutes.

Wod4

  • Jumping rope 3000.

How to eat before classes and after training ">

To get the maximum effect from crossfit, you need to change the diet. The emphasis is on food of animal origin, as well as on protein products. Long (complex) carbohydrates should also be present on the menu. They are required to replenish energy reserves so that you can train at a high intensity pace. Before class, you should eat for 1.5 or 2 hours. To restore the expended strength, food is taken during the first 40 minutes after training. Eating the best fruits and protein-rich foods.

CrossFit Efficiency for Girls

The results become noticeable after a month. Muscle tone increases and relief appears, and volumes begin to decrease due to a decrease in the fatty layer of the skin. If you do not stop exercising, then you can not only normalize the weight, but also gain a toned, athletic body.

Long workouts help to recover faster, more easily withstand stress in everyday life. Metabolism normalizes and improves. Sleeping is easier and easier. You should not focus only on strength training, you need to do stretching to become more flexible and accelerate recovery. Increasing the elasticity of muscle fibers helps prevent sprains and injuries.