There are cases when home CrossFit workouts are the only opportunities for men to join the sport. There are a great desire and motivation for intensive work, but it is difficult to independently balance an effective training program – take into account the sufficient load on all muscle groups, plan the number of approaches, reps, and days of rest. After all, it is obvious that a clear achievable goal and an effective plan are the keys to success in any endeavor.
We have prepared for you a comprehensive review of the most effective exercises and CrossFit training at home for men.
The first thing to think about before you start exercising is what you might need for it. Let’s look at the question from two angles – mandatory and desirable exercise equipment and accessories.
Here we’re going to review the main CrossFit workout routine at home when men can implementing their training programs at home.
And then, just as quickly, we move into position number 5. With one small bounce of the legs, we return to the starting position. The 4-5 steps are one movement.
And the final touch is the vertical jump and the clap over your head. (Attention: be sure to take a completely vertical position and clap exactly above your head.) Under no circumstances should you slouch – your back should be straight.
Initial position: athlete lies on back with knees half-bent and arms straight above the head. The buttocks, lower back, and upper back are pressed firmly to the floor. The feet are pressed tight to the floor. If the feet pull away during the approach, try resting only the heels on the floor and distribute the center of gravity as in barbell squats.
The lifter begins the upward body movement while exhaling at the same time. Our task is to lift using abs, trying not to round the back, and trying to reach the feet with fingers. The upper point of the body should be at about a right angle to the floor.
After touching the feet, slowly start descending on an inhale, making the move quickly but in a controlled manner. Keep your arms straight above your head and touch the floor with them, then repeat the entire movement from the beginning.
If you don’t have kettlebells or dumbbells, you can use a heavy backpack. Good variants of squats without weights at all are jumping up and down on one leg.
It can also be performed with or without weights. The legs and gluteal muscles good for pumping.
The most common type of exercise in our cycle is the dumbbell forward lunge, in which the lifter performs an alternating forward motion with each leg. Depending on the width of the step, the load is distributed between the quadriceps and glutes.
Take a step length of about 60-80 cm, lean on the whole foot, and bend the knee at right angles. In doing so, the knee should not go beyond the toe line. It is important to step strictly straight, without turning your foot inward or outward to the starting position, otherwise, it will be difficult to keep your balance, and the effectiveness of the exercise will fall.
One of the key and most important basic exercises – without it, it would be extremely difficult to make an effective set of exercises for home.
Also one of the most important exercises, indispensable for men. It works the chest, triceps, and front delts.
A very popular exercise, it involves many muscle groups, the main ones being the abs and cortex muscles.
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