Crossfit for beginners: best exercises and how to do them

Exercises for beginners in CrossFit help you adapt your posture and learn some basic movements, which will be necessary over time in most exercises. Therefore, it is a great way to strengthen some muscles and avoid injuries during heavier workouts at the gym, for example.

Crossfit is a training that aims to improve physical capacity through exercises that imitate everyday movements, using body weight and some equipment such as bars, ropes, medicine balls, elastic bands and rings. This type of training exercises various muscles, joints and tendons, helping to lose fat, tone muscles and develop strength and flexibility.

Everyone can do CrossFit, as the degree of demand can be adapted according to each person’s ability, but it is important to consult a doctor before starting any type of new physical exercise.

Crossfit training is normally a short workout, ranging from 20 to 45 minutes, but it is very intense and flexible, as the person can adapt the training to their capabilities, increasing or decreasing the number of repetitions of each exercise or the loads of the exercises. equipment you use.

1. Burpee

O burpee It is a simple exercise that works the entire body and does not require the use of material and, therefore, can be done anywhere. During the burpeeyou exercise your back, chest, legs, arms and butt, at the same time, helping to lose fat and weight, as it requires a huge expenditure of energy.

Therefore, to do this exercise you must:

1. Stand up: you must keep your feet aligned with your shoulders;
2. Lower the body to the floor: throwing your feet back and bringing your body towards the floor, supporting your hands;
3. Stay in plank position: touching with the chest and thighs on the floor;
4. Rise: climb your torso, pushing with your arms and stand up, doing a small jump and stretching your arms.

Then, you must repeat these movements as many times as necessary, to do between 8 and 12 burpees. It is important to try to maintain the rhythm while performing the tasks. burpees so that results are achieved more quickly.

2. Sit-ups

Abdominal exercise, or sit upis a great exercise for working your belly and toning your abdominal muscles, and to do this exercise correctly you must:

1. Lay on the floor: the person must lean back and bend their knees, placing their feet on the floor;
2. Raise your back: it is necessary to raise the torso towards the knees and lower the torso again until the back of the shoulders touch the floor.

During this exercise, the person can cross their arms next to their torso, or follow the movement of their torso with their arms by swinging them.

3. Squats

The squat, also known as squat, it is a very complete exercise, as it exercises the thighs, belly, back and butt at the same time. Knowing how to do a squat correctly is essential as it helps you lose weight, tone all your muscles and increase joint flexibility. In this way, you must:

1. Stand up: feet shoulder-width apart;
2. Bend your knees: The knees must be flexed, throwing the hips down, until they surpass the knee line and push the butt back, as if you were sitting in a chair, keeping your back upright. During the exercise, your knees should not pass in front of your toes;
3. Extend your legs: you must straighten your legs, which are bent, to return to the starting position, pushing with your heels on the floor and contracting your glutes, until you are standing.

While performing the squat, the arms must be moved to the rhythm of the exercise. Furthermore, squats can also be done with a barbell or dumbbells, increasing the difficulty of the exercise and improving results.

Benefits of CrossFit training

Crossfit training has several benefits for the body and health, such as:

• Improves breathing and increases cardiac capacity;
• Tones all the muscles in the body;
• Helps to lose weight;
• Reduces fat mass and increases lean mass;
• Increases strength;
• Contributes to increased flexibility and coordination;
• Improves mobility and balance;
• Reduces stress and increases self-esteem.

The person who does CrossFit, by improving the functioning of their body through training, improves their body posture at home and at work, as this type of training encompasses functional movements, which are those that are needed to carry out daily activities, such as going down or climbing stairs, for example. Find out more about the benefits of CrossFit.