Some CrossFit exercises, such as jumping rope, pull-ups and burpees, can be done at home or in the gym, with the guidance of a trainer, to ensure that the workout is performed correctly, without the risk of injury.
Crossfit is a training modality where the objective is high intensity, which must be performed 3 to 5 times a week and which requires some physical conditioning because there is very little rest time between each exercise. Find out more about crossfit.
To obtain the desired results, it is important that, in addition to exercise, you follow a balanced, healthy diet that suits your goals. See what the diet of those who practice CrossFit should be like.
Some examples of Crossfit exercises to lose weight and lose belly fat are:
1. Jump rope
The rope is an element present in practically all CrossFit boxes and gyms, as it allows the person to increase their metabolism in a short time, which favors the burning of calories and the toning of thighs, calves and abdomen, therefore being an exercise that helps you lose belly fat.
Depending on the person’s physical conditioning and coordination, it is possible to establish longer activity times and exercise variations. To get more benefits and enhance results, it is interesting to jump rope and, after the established time has elapsed, start another exercise. This way you can keep your metabolism active and lose more calories.
2. Push-up
Although flexion is an exercise widely used to strengthen the pectoral and arm muscles, for the movement to be done correctly it is also necessary to activate the abdominal muscle, which also strengthens it. Due to muscle strengthening, there is a higher rate of fat burning, including abdominal fat.
To do the push-up you need to lie on your stomach, support your body weight on your toes and hands, bringing your body closer to the floor, bending only your elbow. It is recommended to perform the highest number of repetitions for 20 seconds and immediately begin the following exercise. For those who cannot do the push-ups with their body weight resting on their feet, you can do them with your knees on the floor, however it is important to try, little by little, to perform the push-ups without your knees on the floor.
3. Squats
Just like push-ups, squats are an exercise that requires the abdominal muscle to be activated so that the movement can be done correctly and the results of the exercise can be observed, such as increased resistance and strength in the leg and abdominal muscles.
There are several ways to do squats, which may vary depending on the type of training the person is doing, physical conditioning and the presence of any joint limitations, for example. Most of the time, squats are done with your own body weight, where many repetitions are usually performed in a short period of time, or with the bar on your back, where a time can be set to perform as many squats as possible. or the number of squats is dependent on the load used.
Discover other types of squats that can be done to lose belly fat.
4. Burpee
Burpee is an intense exercise that works almost all muscle groups, as it corresponds to a combination of squats, push-ups and jumps, helping to improve cardiorespiratory capacity and physical conditioning, as well as favoring the burning of fat, including abdominal fat.
To do the burpee, the person starts standing, then lowers themselves to a squatting position and then pushes their feet back to stay in the plank. After the plank, pull your feet close to your body and stand up with a little jump. The exercise must be repeated several times and, preferably, at the same pace. Understand better how to do the burpee correctly.
5. Abdominal
Abdominal exercises are important to strengthen the abdomen and ensure greater stability for the body. Furthermore, as the abdominal muscle is being worked and developed, there is a stimulus for burning fat accumulated in the region, causing the person to lose their belly.
An abdominal option that is often used in CrossFit is the canoe abdominal, in which the person lies down and lifts only the torso and legs, as if to form the letter V, puts the arms forward and remains in that position for the pre- -determined.
6. Toes to bar
Toes to bar is an exercise that also helps to strengthen the abdomen and, consequently, lose belly fat. To do this exercise, simply hang from a CrossFit bar and move your body with the aim of getting your feet to reach the bar. For beginners, instead of feet on the bar, the first few times the exercise is performed, you can bring your knees to your chest.
7. Plank
The plank is an exercise that also strengthens the abdomen, as it forces the person to contract the abdomen and remain in that position for a certain period, normally between 30 seconds and 1 minute, helping to lose belly fat.
8. Kettlebell swing
The kettlebell swing is an exercise that requires physical preparation and body awareness to be performed, as the person needs to have a straight spine and rhythmic breathing. To do this, simply hold the kettlebell with both hands and bend your knees as if you were going to squat. Then, push your body forward so that the kettlebell is at shoulder height and your knees are extended, and then lower the kettlebell along the same path. The movement must be repeated as many times as indicated by the training plan.
This exercise, in addition to working the muscles of the lower limbs, due to the squat, also works the muscles of the upper limbs and the abdominal muscle, helping to lose belly fat.
9. Climber
This exercise also encourages improved physical conditioning and to be performed it requires the person to keep their abdominal muscles contracted. To do the climber, also called the superman, simply place your arms on the ground and the tips of your feet on the ground and alternately bring one of your knees close to your chest for 20 seconds.
