Basic Workout Exercise/crossfit techniques for beginners

Basic Crossfit Techniques for Beginners

In this post we are going to present a series of training routines (RDD) or WOD, as we usually know it (Workout of the day). In this case they are routines specially designed for beginners. We understand beginners as people with a medium-low current physical condition and with limited knowledge about the types of exercises you can combine to progress.

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It should be noted that in CrossFit we do not usually talk about routines but about WOD’s or EDD (Training of the Day), this is because CrossFit is characterized by the variety of its workouts and by finding a different WOD every day. The use of the word routine in this post is due to the fact that beginners refer to training.

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Something that is applicable not only to beginner levels but to everyone in general is to pay special attention to the correct execution of the exercises. Therefore, we recommend that whenever you have doubts or think that you are not executing it correctly, ask your coach for advice. In the event that you train at home or individually, online and on this website you can find detailed explanations of how to perform each exercise properly.

If you come from the world of bodybuilding in the gym, you may be surprised to see that these routines do not work isolated muscle groups but rather large groups and multi-joint exercises.

It is important to perform a good joint and muscle warm-up at the beginning of each routine and perform some series of approaches to exercise.

Without more here we leave you these routines:

Crossfit routines for beginners

Routine 1

Repeat two series of:

• Run 400 meters
• 15 squats

squats

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Routine 2

• Run 800 meters
• 4 sets of 6 push-ups + 3 prone pull-ups + 9 squats

You finish the routine with 800 meters of race

push-ups

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Routine 3

Duration: 15 minutes. During these 15 minutes you do as many repetitions as you can of:

• Squats
• Push-ups

Routine 4

Duration: 15 minutes. Perform as many repetitions as possible of:

• Squats
• Push-ups
• Pull-ups

pull-ups

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Routine 5

Repeat 10 series:

• 10 push-ups
• 10 sit-ups
• 10 squats

sit-ups

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Routine 6

Repeat 3 series:

• 200 meter sprint
• 25 push-ups

Sprint Training

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(Perform the two exercises without pause and rest between sets)

Routine 7

Repeat 5 series:

• 200 meter sprint
• 10 push-ups
• 10 squats

(Perform the two exercises without pause and rest between sets)

                        

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Routine 8

Repeat 3 series;

• 200 meter sprint
• 10 push-ups
• 10 squats
• 10 sit-ups

(Perform the two exercises without pause and rest between sets)

Routine 9

Repeat 4 series:

• Run 3 minutes
• Walk 1 minute

Running

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Routine 10

Repeat 4 series:

• 10 burpees
• 5 pull-ups
• 10 squats
• 10 sit-ups

Burpees

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These are just some of the variations that you can find in a CrossFit workout, although in reality you can find infinite and with a multitude of exercises.

As you may have observed, most of them are very short routines in terms of time but nevertheless work at high intensity, which is another of the benefits that CrossFit provides us.

Weight lose tips to lose weight fast

Is there a secret to losing weight? Have! There are some recognized and very effective ways to lose weight, as long as you can do it, you can lose weight.

For friends who have always wanted to lose weight, lose weight and shape up, losing weight seems really difficult. Many people are often on the way to lose weight, but they do not seem to see the end.

 Some people lose weight, but will rebound in the near future, and even fatter than before losing weight! There are many ways to lose weight, but not everyone can find the best way for them. Especially the unscientific weight loss methods, such as various Internet-based weight loss methods, three days of rapid weight loss, can only drink water to lose weight, etc., is actually harmful to the body.

If you want to achieve weight loss goals while staying healthy, then you need to know some weight loss tips related to weight loss!

01: No diet

It may be too much to say so, but remember: dieting is a very stupid way to lose weight. Excessive dieting will not only make you miserable, but also affect your stomach and digestive system. The most important thing is that dieting will slow down the most important metabolic rate in the process of weight loss, and eventually starve yourself to "obese physique", which is indeed worth it. Therefore, controlling the diet, choosing high-quality ingredients and correct cooking methods can make our weight loss better and healthier.

02: Halve the staple carbon water

You can't stop eating staple food, but you can't eat too much. If you want to lose weight effectively, you can halve the carbon and water content of the staple food, and it should be based on coarse grains. Don't give up staple food easily. The lack of carbon water in the body is very bad for your health.

03: No food after 8 pm

An 8-hour weight loss method is popular in Japan, which is a very good method for many people. However, this more rigorous approach may not be suitable for everyone, and some people are difficult to practice in life. Another simple way to remember is that it will become easier, that is: do not eat after 8 o'clock in the evening, or do not eat 4 hours before going to bed. If you go to bed at 10 o'clock in the evening, please go to 6 o'clock automatically and do not eat. Eating too late, the stomach and intestines have not rested yet, the fat is easy to grow, and it will become fat as time goes by. If you are really hungry, you can eat less nuts or oatmeal.

04: Vegetables and fruits are essential

During fat reduction, there will definitely be low-oil, low-fat diet, but also remember to eat more low-calorie vegetables and fruits. Vegetables can make us feel full, and calories are not very high. Dietary fiber is also a very important nutrient in the process of fat loss, which plays an important role in weight loss. Some people like to drink juice instead of fruit. In fact, experts suggest that we eat whole fruit, not just drink juice!

05: No snacks

Don't buy snacks, don't store snacks, store any snacks at home! Don’t easily believe that all kinds of processed foods with a low-calorie snack label will not make you fat, and some additives are more harmful to fat loss. More importantly, many snacks will "pursue excellence" in taste, so that people can not stop eating, but they will inadvertently consume too many calories. Learn how to control the weight of the most delicate French women. They usually only eat fruit and fat-free yogurt.

06: Look at body fat, not body weight

The really effective way to lose weight is to pay attention to body fat, not to care about weight. Our weight includes water, muscle, fat and all kinds of waste that the body has no time to expel. Staring at the change in scale all day, it is easy to fall into tension and frustration. What makes us fat is that the swollen fat molecules get bigger. Therefore, only by reducing the fat content can we really lose weight. We lose weight to lose weight, not to lose fat.

07: Proper aerobic exercise

Diet control can reduce weight, but exercise can make the body lines look better. What is aerobic exercise? For example, swimming, jogging, brisk walking, cycling or mountain climbing. In various aerobic exercises, find out what you like, and then enjoy it. Develop aerobic exercise into a daily habit, and keep it for more than 30 minutes each time to achieve fat burning heart rate to consume body fat. This method can not only help to lose weight, but also enhance physical fitness.

08: Basic Strength Training

If you want to speed up your weight loss, you can’t ignore strength training. Strength training is to build muscles. People who lose weight can improve their metabolic capacity and increase calorie consumption in the body through strength training. 

Especially when entering the platform stage, proper addition of strength training in the entire weight loss plan will make your weight loss process more smooth and your body shape will be better.

09: Set a small goal

Weight loss is not a blind start, if it ends casually, it can be successful. "There is a goal, there is motivation!" Set some small goals for yourself. Whenever you complete a small goal, you can give yourself a small reward to make yourself more motivated and more interesting to continue the weight loss plan.

10: Go to bed early

Early bedtime can reduce weight. Go to bed early and chase dramas without snacks. Go to bed early, you won't go out to drink milk tea. Go to bed early and you won’t wake up the next day, so it’s important not to eat during weight loss breakfast. Adequate sleep can make our body in a better state. Liver detoxification and growth hormone are in a healthy state, which will help to lose weight.

Every friend who starts to lose weight is for a better body or better health. Weight loss actually allows us to live and rest regularly, develop good habits, and enjoy/enjoy weight loss. The most important weight loss secret is to fall in love with a healthy life!