Why is CrossFit dangerous? Contraindications and possible harm

Hello, friends. What is CrossFit for boxers? This is a special training that improves his professional qualities. It should not be confused with ordinary exercises for pumping muscles. The main goal here is not to develop strength, but to improve speed and endurance.

Those who have begun to practice boxing diligently and want to achieve serious success in this area must certainly improve their shape. And CrossFit is an excellent assistant in this matter.

About complexes and exercises

For boxers, you can choose many different ranges of activities to increase the overall functionality of the body.

Thus, circuit training helps develop strength and dynamic strength characteristics, as well as endurance before upcoming championships.

There are many special exercises with barbells, rubber devices, rope and your own weight. From these, mentors form blocks of classes for boxers on an individual basis during a certain period.

Today the Tabata technique is very popular. It is especially relevant in the period before the fight. Thanks to it, the fighter excellently develops his speed characteristics.

Subtleties of Tabata

This CrossFit training program for boxers includes the following points:

1. Hanging barbell chest press.
2. Jumping over obstacles.
3. Kettlebell swings.
4. Burpees.
5. Throwing the ball on the floor.
6. Working with a skipping rope.
7. Medicine ball throwing.
8. Shadowboxing using weights.

The pace of each exercise is as fast as possible. Duration – 20 seconds. This is followed by a ten second rest. After this comes the next stage of training.

The number of circles is determined personally. They are separated by a two-minute break.

Implementation principles

To press the barbell, you should extend your arms slightly above your knees. The projectile is held on them. The legs are slightly bent, the back is straightened.

The exercise with a barbell is performed as follows: it is thrown onto the chest. The entire body straightens. The projectile returns to its starting position.

Next comes work with low barriers. An alternative can be 2-3 benches.

You must jump through them without interruptions and only in one direction. Then turn around and jump along the reverse vector.

You should swing the kettlebell using your legs and back. The projectile rises upward by inertia. The arms are extended.

A small but heavy ball is selected for throwing. He throws from the shoulder. In this case, only one hand is used.

You can work with a large ball. Then he rushes from the head. Both hands are involved. The projectile needs to be given the greatest acceleration.

A medicine ball session goes like this:

1. Sit on the floor.
2. Hold the projectile in front of you. The legs are in a hanging position.
3. Twist to the left, touching the ball to the floor surface.
4. Similar to step 3, only to the right.

There are no breaks allowed in this exercise.

Shadow boxing can be done using 1-2 kg dumbbells or elastic bands.

Workout Features

The first thing you need to pay attention to is the basic exercises, such as presses, squats, deadlifts, and so on. In this case, the main goal is to teach the technique of performing exercises. At the same time, you need to learn the rules of gymnastics - various stretches, bends, rope climbs, push-ups, and so on.

Be sure to include running exercises, swimming, somersaults, cycling, and so on in your training program. Having selected several dozen exercises, begin to combine them, doing them 4-6 times a week. The main emphasis should be on intensity and diversity.

The training scheme in CrossFit is usually 3 sessions with one day of rest. If such a training scheme is too difficult, then it can be simplified and work on the 2+2 principle (two days of training and two days of rest). The total duration of training may vary - it all depends on the tasks and goals of the body.

Second variation of Tabata

The following set of exercises appears here:

1. Working with rope.
2. Exercise with a medicine ball (stretching).
3. Circular turns of the pancake around the body.
4. Jumping on the stand.

   

The duration of each exercise is 20 seconds, pauses are 10 seconds. Two cycles are carried out.

When working with a rope, you need to grab its edges and send a “wave” along the floor surface.

In exercise number 2, the medicine ball is held on the chest. The jump is made. When the knee touches the floor, you need to change legs.

When practicing with a pancake, you should move it around you. From the back it moves behind the head. From the front - on the line of the navel. The second cycle is performed in the opposite direction.

To work with a cabinet, select furniture that is not very tall. It is required to continuously jump on and off it.

General criteria for beginners

There are many activities with own mass implemented here. And to increase the effectiveness of training, the following criteria must be met:

1. Mandatory pre-warm-up. This prepares the body for upcoming stress and protects against injury.
2. The duration of the training process for debutants is 15 minutes. It gradually develops up to half an hour.
3. One complete program includes 3-5 exercises that are repeated cyclically.
4. The intensity of all exercises is maximum.
5. Short breaks are arranged after the end of the circle. There is no break between exercises. Gradually it is required to reduce the break to a minimum value.
6. Exercises that are technically complex should be mastered under the guidance of a qualified trainer.
7. The program must include cardio and strength exercises.
8. During and before the lesson, drinking water is prohibited. Only 200 ml is allowed 20 minutes after training.
9. At the end of the workout, sudden stops are excluded. This can negatively affect the functioning of the heart. You should walk at a brisk pace and do breathing exercises to normalize its rhythm.

What is the meaning of CrossFit? What is CrossFit? Its pros and cons

Probably, many of the readers have heard about this type of fitness as CrossFit. Let's figure out what it means and why people around the world choose these particular workouts.

What is CrossFit? It is a training philosophy that trains people of various shapes and sizes to improve their physical well-being and cardiovascular health.

What is CrossFit? This is a program designed to optimize your physical skills: strength, endurance, cardiovascular endurance, flexibility, agility, speed, balance, coordination and accuracy.

What is CrossFit? This is a constant variety of functional movements performed at high intensity.

Changing your workout routine frequently will not allow your body to adapt to the exercise. And besides, routine is the enemy.

Functional movements are when you carry large loads, long distances, in a short period of time. All this contributes to the development of lean muscle mass and the reduction of fat deposits. These skills will help you in everyday life.

Finally, a high intensity component is necessary to achieve quick results. High intensity is defined as a large number of movements performed over a short period of time. The workouts are scaled so that each person has the opportunity to train at their own intensity level, regardless of their current fitness level. Over time the intensity will increase. This is the variable that will give you results.

CrossFit workouts use body movements (pull-ups, push-ups, squats, box jumps, jumping rope, etc.), elements of weightlifting (weights, barbells, balls, sandbags, etc.) and conditioning (running, rowing, cycling, etc.). And all this happens in different combinations. Such training is a real challenge to your capabilities.

Pros and cons of CrossFit

Pros of CrossFit
1. The CrossFit philosophy operates as a community that offers more than just a fitness class. Targeted training, nutrition, competition, motivation, camaraderie - all this will help you stick to your goals.

2. CrossFit gyms are friendly places. People say hello and communicate with each other, and this is much more pleasant than training without any human contact. You will meet interesting people and make new acquaintances.

3. Another advantage of CrossFit is competition. It's amazing how many times you will overcome yourself when surrounded by other people simultaneously applauding and competing with you.

4. All CrossFit training is supervised by a trainer to ensure proper form, modifications and encouragement. A coach can be your nutrition advisor, friend, and biggest cheerleader.

5. The successes that you will definitely achieve as a result of training will surprise you. CrossFit will show you what you're made of. These trainings will push you to cross many psychological barriers.

7. We all know that physical activity in any form gives you energy. Now imagine that this energy is combined with the fact that every time you surprise and overcome yourself, which certainly causes a feeling of pride and satisfaction. Plus you make new friends and communicate with interesting people.

8. CrossFit makes you happy. It certainly sounds strange and seems implausible, because from the outside it looks like “hell”. During training, you sweat, overcome yourself, but still want more. Don't believe me? Try it yourself!

Cons of CrossFit

1. CrossFit has come under a lot of criticism, mainly because the sport's fanaticism is perceived as a religion. CrossFit supporters form their own communities, which are somewhat closed. CrossFit is actually very addictive. Once you try it, you want to come back again and again.

2. Lack of consistency. To an outside observer, the lack of periodization, logical planning and organization of training seems strange.

3. A bad coach can cause problems. You do complex movements with heavy weights. They must be performed correctly, otherwise injuries cannot be avoided. Therefore, choose a good trainer who can properly control the process.

Complexes for debutants

This refers to CrossFit training for bodyweight boxers. There are 3 training sessions. Each has its own principles and characteristics.

The initial training points are:

1. Burpees. Squat down. Palms are placed on the floor. Legs are straightened and placed back. You need to take a plank position. Then return to the original position. Jump quickly. At the same time, straighten your arms above your head. Load: 20-40 times.

You can gradually complicate the exercise with weights.

1. Kipping. This is a standard pull-up, but performed as intensely as possible. Standard for one cycle: 5-20 pull-ups.
2. Abdominal pumping. To do this, hang on the bar and raise your legs. Norm for one circle: 10-30 times.
3. Explosive push-ups. Their specificity is that they are implemented at a rapid pace and with a jerk on the rise.

The range of exercises in the second training session is as follows:

1. Weighted burpees. A backpack is used, which can hold a weight of 3-5 kg. Solid loads are not needed yet. Prepare your body for them systematically. 10-20 repetitions are performed in one circle.
2. Explosive push-ups. One cycle contains 10-25 approaches.
3. Squats with weights. They are performed extremely carefully. After all, if you do it incorrectly, there is a high risk of damage to the popliteal ligaments. Don't squat too deep. Maintain a right angle between the shin and thigh. For one cycle the norm is: 30 – 50 squats.
4. Leg raises. To do this, also position yourself on the crossbar. Load: 10-30 times.

The third workout complex consists of the following exercises:

1. Running at maximum pace. Distance – 300 m.
2. Kipping. Repetition rate: 5 - 20.
3. Burpees. The standard for one circle is 20 - 40 times.
4. Classic push-ups. In one cycle they should be performed at least 20, maximum 40.

   

This is the optimal CrossFit for bodyweight boxers. Thus, mainly due to his mass, competent and intensive execution, a fighter can significantly develop his strength and endurance. And then start training with heavier projectiles.

Is CrossFit safe?

CrossFit is a form of high intensity exercise. Your risk of injury increases whenever you increase the intensity of your workouts or the amount of weight you lift.

Some common CrossFit injuries include:

• Lower back pain
• Achilles tendon
• Knee injury
• Tennis elbow (this causes pain on the outside of the elbow)
• Rotator cuff tendonitis (inflammation of the connective tissue that helps the shoulder move)

Do you think that the benefits of CrossFit have become less? Not at all. After all, all these dangers also exist when doing fitness, because all CrossFit exercises are taken from strength training, gymnastics, athletics and other types of fitness.

If you're new to CrossFit, it's a good idea to work with a trained fitness professional who can make sure you're doing the exercises correctly. Doing exercises incorrectly, trying to move through exercises too quickly, or lifting more than you can handle can all lead to injury.

Beginners should go at a slower pace and gradually increase the weight until your fitness level improves.

CrossFit is not safe for everyone. If you are pregnant and already practicing these activities, this may be normal, but be sure to talk to your doctor first. If you are pregnant and new to CrossFit, you should not exercise until after your pregnancy.

CrossFit is not safe if you have open wounds or other serious health problems. Before you start, make sure you get a physical exam from your doctor or work with a physical therapist.

If you are over 65 and already physically healthy, CrossFit may or may not be safe for you. Before starting work, consult your doctor.