CrossFit - training program for men at home and in the gym

CrossFit is a sports discipline aimed at improving the athlete’s functional capabilities - strength, speed, endurance. Crossfit training helps to create a beautiful toned body, thanks to a combination of various types of loads - anaerobic and aerobic, as well as high intensity exercises.

CrossFit - training program for men at home and in the gym
The training plan consists of exercises borrowed from popular disciplines: bodybuilding, weightlifting, fitness , weight lifting, gymnastics. Elements are combined into separate daily tasks - WODs (Workout of the Day), from which the entire crossfit training program is built.

Benefits for men's health

Functional training extremely positively affects the quality of life of the stronger sex.

This is primarily due to the stimulation of the endocrine system. The level of testosterone, the main male hormone, begins to drop gradually after 30 years, which leads to a decrease in muscle mass, a decrease in general motivation, and a weakening of libido.

Regular crossfit sessions help maintain testosterone levels with age.

During intense training, growth hormone production increases. The hormone is responsible for bone growth, muscle growth, and reduction of body fat.

It is proved that the lack of STH causes a weakening of brain functions, memory, as well as premature aging.

The combination of power and aerobic loads in crossfit contributes to the normal secretion of growth hormone, helping the man to remain active even after 35-40 years.

Combined physical activity stimulates the production of endorphins - hormones of pleasure and joy. These compounds act on the nervous system as antidepressants, which helps to cope with stress. That is why after doing crossfit, athletes improve their mood.

In addition, endorphins increase the pain threshold. This allows men to constantly increase weight loads and progress.

The positive properties of CrossFit are not limited only to external results - weight loss and muscle development. This sport has a special effect on internal organs. In particular, the cardiovascular and respiratory systems are strengthened, digestion is normalized, blood flow in the pelvic organs improves.

Thanks to this, a man acquires not only a toned appearance, but also good health.

Crossfit and weight loss

The reduction of subcutaneous fat occurs not only due to stimulation of the endocrine system. The main advantage of crossfit programs is the combination of strength and cardio loads in one training. This combination helps to accelerate metabolic processes and the rapid consumption of calories. As a result, the athlete strengthens the muscles and simultaneously loses weight.

Functional training is very useful for men who lead a sedentary lifestyle. Often, office workers suffer from a weakening of the abdominal wall, causing prolapse of the internal organs.Most crossfit exercises directly or indirectly train the abdominal muscles. Thanks to the strengthening of the press, the athlete gets the opportunity to get rid of the effect of the "fallen out" abdomen.

It is worth noting that crossfit training is contraindicated for obese men.

In obese people, the heart muscle is under constant load. Therefore, combined physical activity will only harm.

Overweight men first need to do weight loss. Best for this are walking, cycling, jogging, light fitness.

Home training for beginners

Among professional trainers, there is an opinion that the basic skill of any athlete, whether it be a bodybuilder, a powerlifter or a crossfitter, is pull-ups.

It is this exercise that comprehensively develops the muscles of the upper body and strengthens the ligaments and tendons. It is believed that a power athlete should be pulled at least 20 times.

In addition, it is desirable that the novice crossfitter has trained leg muscles. This will come in handy in many jogging and plyometric exercises. We decided to combine the recommendations of experienced trainers and made a lesson plan for beginners.

The training program for men below is designed for home use:

  1. Warm up. It is best to go outside and run 2-3 km at an easy pace. If this is not possible, jump rope (5-7 minutes) will do. After this, the joints should be stretched using rotational movements.
  2. Push-ups (15 repetitions).

    We accept the emphasis lying. We stretch the body and legs in one line. Strain your stomach and buttocks. On inspiration, lower the chest to the floor until it touches, on the exhale, we rise.

  3. "Air" squats (20 reps).

    We get up evenly, place our feet at shoulder level and slightly deploy the socks outward. The body weight is shifted to the heels. We bend our hands and squeeze our palms into the lock at chest level. On inspiration, we move the pelvis back and bend the knees. We descend to the parallel of the hips with the floor or a little lower.

    On the exhale - rise.

  4. Reverse push-ups (15 repetitions). To perform, you can use a chair, bench, sofa seat. We turn our backs and place our palms on a support. We stretch our legs forward and bring them together.

    Keep your head straight. Inhale, bend your elbows and lower the pelvis. On the exhale, squeeze the weight of the body and straighten the arms. When performing, we don’t go deep so as not to injure the shoulder joint.

  5. Lunges back (20 reps).

    We get up evenly, put our palms on the back of the head and bring the shoulder blades. Inhale, step back with one foot and sit down. On exhalation, we return to the starting position. We make 20 lunges, then repeat with the other leg. When performing, avoid tilting the case forward.

  6. Pullups (to failure). To improve the grip, special wrist straps are suitable. If pull-ups are difficult, we recommend purchasing a rubber expander (Martens bandage in any pharmacy).Fix the ends of the shock absorber on the horizontal bar, hang with a comfortable grip and press your knees into the loop formed. This will help push the body out of the bottom.

  7. "Heron" (20 repetitions). We stand up straight, bend the right leg and raise the heel to the buttocks. Grab your foot with your left hand. From this position, we lean forward gently. At the same time, we pull the right leg up.

    At the extreme point, the hull and raised thigh should be parallel to the floor. We do 20 inclinations, then repeat with the left foot.

  8. Lifting the knees to the press (15 reps). We stand in the position of the bar on outstretched arms. The body and legs are pulled in a single line, we strain the stomach and buttocks.

    On exhalation, raise the right knee to the right elbow, on inspiration - we take it back. We do 15 lifts, then change legs.

  9. "Corner" (20 repetitions). We sit on the buttocks and deflect the back 60-70 ° back. We rest our palms on the floor for balance.

    Raise your legs and bend your knees so that the shins are parallel to the floor. We strain the abdominal muscles, exhale and tighten the knees to the chest. On inspiration - we take it back. Keep the heels on weight throughout the exercise.

  10. Jumping Jack (30 reps).

    We get up evenly, bring the feet together, lower our hands to the sides. We make an easy jump, place the feet a little wider than the shoulders and at the same time raise our arms upward at an angle. With the same easy jump, we return to the starting position. We move at a fast pace, without pauses.

Do 4-5 laps per workout.

Rest between exercises should be minimal, focus on your well-being. Do crossfit at home 3 times a week.

After 2-3 months of regular training, when the body muscles get stronger, we recommend you sign up for group classes. The fact is that even the most effective home exercises will not give the necessary level of load for quality growth. Therefore, if you want to progress in crossfit, working with a mentor is required.

Training for trained athletes

Men with experience in the gym, for example, bodybuilders, can use crossfit as a “breakdown” training. All athletes sooner or later face the “plateau" effect - stagnation in the results. In such a situation, it is recommended to radically change the training program in order to "shock" the muscles and give an impetus to the growth of indicators. CrossFit, due to its wide specialization of exercises and high intensity, is excellent for such purposes.

We offer a power crossfit program for trained athletes from the famous Russian fitness blogger and TV presenter Denis Semenikhin:

  • Tyag Arnold (15 reps).

    We put the fingerboard on the floor and at one end we sketch some pancakes. We stand over the bar, bend over and with the help of the V-shaped handle for the rods we raise the loaded edge from the floor. Keeping the lower back curved, raise the bar to the chest. Exercise can be performed in the T-simulator with a narrow grip.

  • Jumping to the plio box (10 reps).

    We select a high platform (70-80 cm) and perform intensive jumping.

  • Walking lunges (12 reps). We raise the bar to the vertical racks and sketch pancakes. Then we take the weight on the shoulders. On inspiration, take a step with your right foot and sit down.

    On exhalation, we straighten up. The next lunge is done on the left foot. When doing the back, keep it flat.

  • Lifting the legs on the abs (12 reps). We take up the gymnastic rings and hang.

    Exhale and raise the feet to the palms. On inspiration - we gradually lower ourselves. We try to perform at a steady pace, without jerking. Instead of rings, you can take on the horizontal bar.

Do 4-5 laps.

Rest between exercises - 15-20 seconds. A pause between circles is 2-3 minutes. The presented program can be used as the main one, or combined with other WODs into a big plan. We offer several power "training of the day" for trained athletes.

Diana (principle "25/15/9"):

  • deadlift (100 kg);
  • push-ups head.

Lynn (5 rounds):

  • bench press (barbell weight = athlete's weight) - to failure;
  • pull-ups - to failure.

Murph (1 round):

  • running at an average pace - 1600 m;
  • pull-ups - 100;
  • push-ups from the floor - 200;
  • squats without weight - 300;
  • running at an average pace - 1600 m.

Michael (3 rounds):

  • run at an average pace - 800 m;
  • reverse hyperextensions - 50;
  • sit-ups - 50.

Experienced athletes can do crossfit 4-5 times a week. The number of workouts depends on the training, but you should focus on your well-being.

If the athlete is tired and tired, it means that it is necessary to postpone the lesson. Otherwise, there is a risk of overtraining.

Crossfit errors

Both beginners and trained athletes often make mistakes in the training process, which can cause injury or poor results. We suggest analyzing such cases:

  • Wrong workout. You can not switch sharply to power and speed exercises, since this threatens overstrain of the heart and dangerous loads on the joint tissues.

    It is best to start classes with a light cardio - running, jumping rope, bicycle ergometer, ellipsoid.

  • Ignoring the injury. The desire to end the round, despite pain, exacerbates a slight stretch to a serious gap, which will permanently exclude the athlete from the training process. If injury is found, immediately stop exercising.
  • Inadequate assessment of own forces.

    This is the beginner's sin. Novice athletes, looking at trained colleagues in the group, are trying to lift the same weights. The result is often injuries. Take your time, progress will be, but gradually.

  • Work at half amplitude.

    There are WOD programs that require high-speed exercise.Because of this, some athletes try to complete as many rounds as possible. Follow the technique. Better to do fewer repetitions, but correct ones.

Do not neglect the rest.

For some beginners, the results and weight of the shells grow rapidly, so it seems to them that they can practice as experienced athletes 4-6 times a week. In fact, this is a dangerous misconception that leads to a breakdown and serious injury. Be sure to insert a rest of 1-2 days between training days.

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