The CrossFit is a sport whose main movements and exercises have their origin in military training , and some years ago that began to become fashionable. Although it is a form of physical activity that requires specific facilities , there are more and more gyms and sports centers that offer this activity in their repertoire.
Despite the need to have certain equipment for your practice , certain movements of the CrossFit can be done without equipment , using only our own body weight, so we can adapt these exercises to perform in the living room of our house.
With this exercise we will mainly work on the musculature of our core, lower train and the hip flexors.
To perform the ” roll to candlestick ” movement , we will start by standing up (it is advisable to use a mat or mat as we are going to lie on the floor) with the mat or mat behind us. In the first phase of the movement, the objective is to adopt a similar position to put ourselves in cunclillas. Then, we will drop to the mat as if we rolled on our back (hence the name ” roll “).
When we are lying on the floor, we must adopt a completely stretched posture, with the arms extended over our head. To get back on our feet, we must take advantage of the impulse of the roll backwards to “throw ourselves” forward and stand up . All these steps are carried out without intermediate pauses.
If we seek to add intensity and difficulty to exercise, we can try to stand up on one leg, as if it were a pistol squat.
The Spartan push-ups are a variant of the classic felxions that will undoubtedly mean an increase both in the difficulty and in the intensity of our training, while generating a great work of both the pectoral muscles and the triceps and our core.
In the initial position, we will place ourselves with one of our arms at the same height as in the classic push-ups, but with the opposite arm slightly delayed. That is, in the initial position, our hands are diagonal to each other. We will proceed to perform the push movement.
When performing the push, we will make a plyometric jump intended to change the support: the hand that was previously reatrasada will now go to the classic position and the opposite arm will be delayed. This will be a repetition.
The burpees , as we have said many times, are along with the dominated an exercise that does not admit average term in people: either they like or they hate them.
What can best define this exercise is the whole word , since it is one of the few exercises that will allow us to work practically all the parts of our muscles , besides being a great exercise for the work of cardiovascular resistance. Finally, this exercise does not require any material or a specific installation, so we can do it anywhere .
Mountain climbers or movement of the climber
This exercise is another classic in high intensity routines , and can be seen in CrossFit routines. It is a very complete exercise that touches several points of our musculature (from the shoulders to the lower train) and, depending on how we do it, it will help us to work also our balance , although its main objective is the work of core and cardiovascular.
And we say that depends on how it is done because we can do it mainly in three ways: on a plane (without any inclination), inclined (with the chair hands above the horizontal of the feet) or, if we want to add more difficulty , we can make it declined , that is, with hands below the horizontal of our feet .
Broad jump or horizontal jump
Although a priori this exercise may seem like a simple horizontal jump, broad jump requires some technique to do it efficiently and not become a simple jump.
A point to keep in mind to avoid making a mistake in the jump is to avoid swings to gain momentum. To do this, we must make sure that the floor of our feet is in total contact with the ground in order to take advantage of its entire surface at the time of propelling us. In the same way, we will use our arms to give us an impulse leading them backwards and, in the moment of the impulse, throwing them forward.
This exercise is oriented to work mainly all the back muscles of our body , besides being a great complement for the work of improving the balance. However, as with triceps funds, we must pay attention to the position of our shoulders to avoid injury .
To adopt the initial position, we should sit on the floor with the legs half-flexed and the second palms resting on the floor slightly behind our body. Next, we will stand on our hands and feet without resting any part of our body on the ground. The next step is to walk back trying to maintain balance , since it is an exercise that for beginners can be quite demanding.
Strides with jump
The plyometric strides are a very complete exercise to work our bottom train but also to improve our balance .
To do it, we have two options mainly:
In the first place, we can do it without changing the leg when we jump, that is, if the starting position is with the right leg forward, when we fall to the ground after jumping, we will fall again with the right legs forward. This can be a good option for beginners. The other way to do it is by alternating the strides , that is, if we start from a position with the right leg forward, when we land again on the ground we will do it with the left leg forward. To maintain balance , we can throw our arms to the front with each jump.
In addition to gaining strength in the upper body and working our balance, the plyometric strides (like all plyometric exercise for lower train), will help us to be faster running .
The grasshopper is an exercise that is a variation on the classic movement of the climber while adding a point of intensity and difficulty to our routine.
The initial position will be the same as for the mountain climbers : flex position with arms stretched and open to the width of our shoulders. The difference comes when making the movement: instead of bringing the knee to the chest, we will try to take the foot to the opposite hand, that is, diagonally .
This exercise will also allow us to work on our flexibility and joint mobility.
Burroll or reverse burpees
The burroll or reverse burpees is an “expanded” variant of the roll to candlestick . During the first phase of movement, we will perform the roll to candlestick movement , starting from the standing position and rolling on our back on the mat or mat and taking the imposition of the fall as a throw to get up.
Once standing, we will take a vertical jump with our arms stretched over our head.
The hollow rocks is an exercise oriented to work mainly the core musculature.
To perform this exercise we should lie on the floor on our back with our arms stretched out over our heads. Next, we will adopt a posture in which we maintain legs and arms slightly raised from the ground, forming a kind of semi-moon with our body. From this position, we will try to make a swing back and forth without losing the position .
Pistol squat or one leg squat
The squat pistol is a more intense variant than the classic squats , since we will perform it by supporting only one leg, which will mean an increase in instability and will result in a greater stabilizing work of both the core and the gluteus medius .
For a correct technique of this exercise we must take into account the following points:
- Try to keep aligned both the support leg and the leg that we keep stretched forward, in order to avoid swings that can unbalance us.
- We can use our arms to maintain balance by stretching them forward.
- As in the classic squat, we should try to maintain a position as neutral as possible with our back .
- At the time of getting up, we must avoid impulses forward with the trunk , because it could unbalance us.