Crossfit is a training method where the goal is high intensity, which can be presented in the form of a circuit, which should be performed 3 to 5 times per week and that requires a little physical conditioning because there is very little rest time between each exercise. .
These exercises can be done at home or in the gym, under the guidance of a trainer, to ensure that the training is done correctly, without risk of injury, however, before starting any exercise program, a doctor should be consulted to check the heart. and if there are age limitations and/or orthopedic diseases that may affect the spine or joints. Learn more about crossfit.
- In order for the person to have the desired results.
- It is important that in addition to exercise.
- A balanced.
- Healthy and adequate diet is on track.
- See what the diet should look like for crossfit sufferers.
Examples of Crossfit weight loss and weight loss exercises include
The rope is an element present in virtually all crossfit pits and gyms, as it allows the person to increase their metabolism in a short time, which favors the burning of calories and toning of thighs, calves and abdomen, thus being an exercise that helps you lose your belly.
Depending on the person’s fitness and coordination, it is possible to establish longer uptimes and variations in exercise. To get more benefits and improve the results, it is interesting to skip the comba and, once the default time is over, start an exercise. exercise again. In this way, it is possible to keep metabolism always active and lose more calories.
While flexion is a widely used exercise to strengthen the pectoral muscles and arms, for movement to be performed correctly, it is also necessary to activate the abdominal muscle, strengthening it as well. Due to muscle development, the rate of fat burning is higher, including abdominal fat.
To do the push-ups it is necessary to lie face down, rest the weight of your body on the toes and hands, bringing your body closer to the ground, bending only the elbow, it is recommended to perform the most repetitions for 20 seconds and immediately afterwards to start the exercise below, for those who cannot do the flexion with the weight of the body resting on the feet , this can be done with your knees on the ground, however it is important to try it little by little. little, to perform push-ups without knees on the ground.
Like bending, the squat is an exercise that requires activation of the abdominal musculature so that movement is performed correctly and the results of the exercise can be observed, such as increased endurance and strength of the leg and abdominal muscles.
There are several ways to do squats, which can vary depending on the type of training the person is doing, the physical condition and the presence of certain joint limitations, for example, most of the time the squat is performed with the weight of the body itself, in which usually many repetitions are performed in a short period of time, or with the bar on the back , in which you can determine the time to perform as many squats as possible. or the number of squats is conditioned on the load used.
Learn about other types of squats that can be done to lose your belly.
Burpees are intense exercises that work almost all muscle groups, as they correspond to a combination of squats, pumping and jumping, helping to improve cardiorespiratory and fitness capacity, as well as promoting fat burning, especially abdominal fat.
Burpees are simple exercises to perform, and the person should start standing, then go down until they reach the squat position and then push their feet back to stay on the board. After the board, move your feet closer to your body and jump. The exercise should be repeated several times and preferably at the same rate.
Abdominal exercises are important to strengthen the abdomen and ensure greater stability of the body. In addition, as abdominal musculature is worked and developed, fat burning accumulated in the area is stimulated, causing the loss of belly.
An abdominal option widely used in crossfit is the abdominal canoe, in which the person lies down and lifts only the trunk and legs, as if he were forming the V aletra, puts his arms forward and stays in this position the previous time determined. .
Cough to bar is an exercise that also helps strengthen the abdomen and, therefore, the loss of abdominal fat, to perform this exercise it is enough to hold a crossfit bar and move the body to take the feet to the bar. , instead of resting your feet on the bar, the first time you exercise may be to bring your knees to your chest.
The table is an exercise that also promotes strengthening of the abdomen, as it forces the person to contract the abdomen and stay in that position for a certain period, usually between 30 seconds and 1 minute, helping to lose the belly.
Swing kettlebell is an exercise that requires physical preparation and body awareness, since it is necessary for the person to keep the spine straight and have a rhythmic breathing, for this simply hold the kettlebell with both hands and bend the knees as if Then the body so that the kettlebell is at shoulder height and knees extended, then lower the kettlebell the same way. The movement should be repeated as many times as the training plan indicates.
This exercise, in addition to working the muscles of the lower limbs, through the squat, also works the muscles of the upper limbs and abdominal muscle, helping to lose the belly.
This exercise also stimulates the improvement of physical condition and to achieve this, the person must maintain the contracted abdominal muscles. To make climber, also called superman, simply rest your arms and toes on the ground and alternately reach a knee near your chest for 20 seconds.