How can a man do CrossFit training at home?

What is CrossFit?

Crossvit is a fairly young training program that appeared in 2000 in America. At first, no one knew about CrossFit outside the United States, but in the last few years, CrossFit has become widespread throughout the world.

CrossFit is a high-intensity workout that includes elements of gymnastics, aerobics, weightlifting, kettlebell lifting and other sports. Such training is carried out in a high-intensity mode, with virtually no breaks and in a circle.

It is thanks to a correctly selected set of exercises and training intensity that the human body is completely pumped up, and the body easily tolerates any load.

If a person practices CrossFit at home or in the gym for a long time, he will easily be able to run any distance at any speed, move heavy objects and perform other tasks.

CrossFit is also good for mental health and figure. High-intensity exercise distracts a person from bad thoughts and reduces stress levels. You can do CrossFit both at home and in the gym. However, in the first case, a person will have to select exercises that do not require equipment.

The benefits of CrossFit for the male body

This sport is more suitable for men. Since it stimulates the endocrine system and increases testosterone production. And, as you know, closer to 40 years of age, the production of this hormone decreases greatly. Because of this, the mass of muscle tissue decreases and libido weakens. But if you constantly perform the exercises included in the training program, even at home, then you can postpone these changes for a long time. It doesn’t matter where the man works out: on his own at home or in special rooms with a trainer. The main thing is that the training is constant and intense.

In addition, CrossFit is also beneficial for the male body in the following ways:

1. With constant training, the release of somatotropin increases. This hormone promotes muscle growth, strengthens bone tissue and reduces the percentage of body fat. This hormone also affects brain activity; a decrease in its level in the body leads to memory impairment, decreased brain activity and premature aging.
2. Also, due to this combination of exercises, the production of endorphins increases. And this is the hormone of joy, so constant training helps improve a person’s psychological health. Another little-known property of this hormone is that it increases the body’s pain threshold. Therefore, after a certain period of constant training, a person becomes much more resilient, thanks to which he can more easily endure injuries.
3. CrossFit improves the functionality of the respiratory system and strengthens the cardiovascular system, since aerobic exercise is an integral part of the program.
4. Constant physical activity also has a beneficial effect on the digestive and pelvic organs.
5. And the last important beneficial property of CrossFit is the overall health of the human body and improvement of a man’s appearance.

This sport is one of the most useful. And it is recommended for all men to engage in it, but beginners should be careful. Since, out of habit, a man’s body can poorly tolerate such a large load. CrossFit is also harmful for men suffering from excess body weight and certain types of diseases for which physical activity is prohibited.

Therefore, a man first needs to lose weight through diets and special exercises for weight loss, consult with a specialist, and only then start doing this program.

Exercise program for men to do CrossFit at home

CrossFit is a currently popular trend that involves multifunctional circuit training that allows you to strengthen muscles, lose weight, and train strength, agility and endurance. One of its advantages is that you can perform the complexes not only in a fitness club, but also at home or on the street. Any territory and ordinary available shells will do. This allows you to achieve regularity, because no matter where you are, you can perform a set of exercises. All you need to know is what CrossFit exercises should be like at home and what program you need.

The best exercises for training at home

This sport is very useful, but only if a person has correctly drawn up a training program and follows the technique of performing the exercises. That is why it is better for novice athletes to exercise under the supervision of specialists. However, CrossFit at home with the right program is also useful for men. After all, the main thing is a properly designed program, this is especially important for those who intend to study at home. Exercises that are included in all training programs and are ideal for doing at home:

• Twisting. Everyone knows how to do this exercise, and it is easy to do at home. The main thing is not to forget to tense your muscles while performing. To perform it, it is better to lie down on a hard and straight surface; you can simply rest your feet on a chair or sofa, or ask someone to hold them. After this, as you inhale, you need to raise your body up, and when you exhale, lower it. The back and head must be straight.
• Push ups. Even beginner athletes can perform this exercise, because it does not require special equipment, so it is ideal for home exercises. This exercise should be done in the following way: take a lying position, inhaling, you need to lower yourself to the floor, and exhaling, you need to rise. For beginners, at first you can do simplified push-ups and lean your hands either on a chair or on a sofa. During the exercise, it is important to watch your back and head, they should be kept straight, and the muscles should be as tense as possible. Beginning athletes should do 8 repetitions in one approach in the first week of training.
• "Air squats." This exercise is done immediately after the first. Starting position: stand straight, spread your feet shoulder-width apart, point your toes to the sides, bend your arms at the elbows and close your hands into a fist at chest level. All muscles need to be tensed as much as possible. As you inhale, the buttocks move back, while the knees bend slightly. Then you need to gradually lower yourself until your thighs are parallel to the floor. As you exhale, you need to slowly rise. Beginning athletes need to do at least 15 repetitions, gradually increasing their number to 25-30 times.

• Reverse push-ups. To perform this exercise you will need support; at home you can replace it with a chair, the back of a sofa or a bench. You need to stand with your back to the support and put your palms on it, your legs need to be stretched forward and brought together. The back and head should be kept straight. During entry, you need to bend your elbows and lower your pelvis; you cannot lower yourself too much, as the shoulder joint may be damaged. As you exhale, squeeze out your body weight and straighten your arms. Beginners should do 15 repetitions in the first round, then their number should be increased to 30 repetitions.
• Burpee. This exercise is a set of several exercises performed in a circle. It consists of a plank, a press and a jump. It is performed as follows: first, a deep squat is performed, then the man needs to smoothly move to the starting plank position and then sharply jump up. The exercise is performed in a circle, 10-15 times.

Learn more about the push-up technique >>

These are the basic exercises that form the basis of CrossFit training. Since with their help you can work out almost all muscle groups at home without special equipment.

CrossFit program for beginners for a week

The proposed CrossFit program for beginners at home is perfect for beginners and is designed for a week. The optimal frequency of training is three times a week, for example, Monday, Wednesday and Friday.

Monday

• Exercise 1. You need to take a standing position. Hands should touch the floor. From this position, come out into a lying position, throwing your legs out. After the jump, your feet are placed near your hands, and with the help of the jump you stand up to your full height - this is a well-known burpee exercise that needs to be repeated 10-15 times.
• Exercise 2. You need a crossbar. Perform 15 pull-ups on it, trying to accelerate as much as possible towards the end of the exercise.
• Exercise 3. On the same bar, do abdominal exercises, pulling your legs towards your body 15 times. As in the previous exercise, accelerate as much as possible towards the end of the set.
• Exercise four. Perform push-ups, moving upward as sharply as possible. Repeat also fifteen times.

Tuesday - rest.

Wednesday

• Exercise 1. We repeat the same as in the first exercise on Monday, but at the same time you need to take a pillow or a not too heavy backpack in your hands.
• Exercise 2 . We do 15 push-ups from the floor, moving upward as sharply as possible.
• Exercise 3. Squat down, put your hands on the floor, throw your legs sharply back, then bring them back in a jump and rise to your full height, also with a jump. Repeat 10-15 times.
• Exercise 4. Do 10-15 leg pull-ups on the horizontal bar, accelerating as much as possible towards the end of the exercise.

Thursday - rest.

Friday

• Exercise 1. Run in place for several minutes, accelerating as much as possible towards the end.
• Exercise 2. Pull your legs while hanging on the horizontal bar 10-15 times.
• Exercise 3. 10-15 burpees, as in the first exercise of the first day.
• Exercise 4. 15 push-ups at a fast pace.

Of course, remember that the workout involves several laps.

On Saturday and Friday, CrossFit training programs at home involve rest .

One of the advantages of CrossFit is that you can change the program, adjusting it to your desires and capabilities, and complicate it over time. The main thing is regularity, diligence and correct exercise technique, and soon this newfangled technique will help you achieve the desired results.

Training program for beginners

This program is ideal for crossfit training at home for men:

1. First you need to do a warm-up. You can simply run or jump rope for 7 minutes.
2. Then burpees are done 10 times in 1 approach.
3. After this, without rest, you need to immediately start doing squats - 20 times in 1 approach.
4. Press – 30 repetitions in 1 approach.
5. Then you need to run at high speed for about 200 km.

You need to do as many circles as possible in 10 minutes.

Beginner athletes should reduce the number of repetitions and take breaks between circles to avoid damaging muscle tissue and ligaments.

Gradually you need to increase the load and speed of the exercises.

The best programs for beginners

A set of CrossFit workouts for beginners can include different exercises and their variations. The training inside the complex is called a “one-day task” from the English Workout of the day. The workout is not divided into parts, but is completed at one time. Beginners can choose from several popular programs, which will be described below.

Barbara

The complex includes classic exercises for endurance training at home:

• pull-ups – 20-25 repetitions;
• twisting – 35-40 times;
• push-ups from the floor 30-35 times;
• squats 40 reps.

It’s worth starting with 3 circles and gradually increasing to 5. The number of repetitions in the exercises is arbitrary, you should start with those numbers that you can handle.

Murph

This CrossFit workout program for beginners is designed to combine exercises that bring maximum effect.

You will need to run 2000 meters within 40 minutes. Then 4 circles with the following exercises:

• push-ups – 25 repetitions;
• pulling up – 25 repetitions;
• squats – 50 times.

Complete the whole complex with a run of 2000 meters. Perform strength training in a circle 4 times.

For girls

The idea is to perform explosive exercises such as jumping squats and push-ups followed by clapping.

The complex is as follows:

• burpees – 20 times;
• climber – 1 minute;
• explosive squats 35-40 times;
• running – distance 1500 meters.

Sometimes there are no opportunities to run. In this case, what can replace running at home? Other cardio activities are suitable, including jumping rope or running in place.

For men

A good split with a run of 2500 km. Then:

• pull-ups – 35 times;
• parallel bars push-ups – 30-40 repetitions;
• twisting – 50 times.

You need to finish the training with a run.

The most common mistakes

Beginning athletes do not always achieve the desired result, this is due to the fact that they make mistakes.

The most common mistakes that almost all novice male athletes who train at home make:

1. Their biggest mistake is skipping the warm-up. Continuous exercise in a circle puts a lot of stress on the body. Therefore, to avoid injury, muscle tissue should be prepared and stretched. Therefore, before performing the exercises, you need to run or jump a little, this will prepare the whole body.
2. Ignore pain and other unpleasant sensations. Many people, wanting to achieve their goal, do not allow the body to recover and often ignore minor injuries, and this is fraught with consequences. For this reason, minor injuries often become more serious. Therefore, if you get injured, you should stop doing exercises and stop training for a while.
3. Overestimation of one's own strengths. Many novice athletes try to imitate professionals, and do not take into account the fact that their body is not prepared and will not withstand such a load. Therefore, the load must be increased gradually.
4. Work for speed. Beginning athletes should first thoroughly work out the technique of performing circuit training, and only then work on speed.

These mistakes often cause injuries during CrossFit training. In order for the goal of CrossFit training to be achieved, you must first work out the technique of performing all the exercises well, and prepare the body for such a load, and then increase the speed of performing the exercises in a circle.

Now many people are involved in crossfit, since this sport allows you not only to make your figure sculpted, but also to strengthen the body and make it resilient. CrossFit is a set of exercises from different categories (aerobics, strength training, gymnastics), which are performed in a circle at high speed and without breaks. You can do CrossFit at home. However, many people make mistakes at home, so it is important to first practice CrossFit training techniques. If this is not done, then training at home will not give results, and may even cause injury.

What equipment is needed for training?

The first thing you need to think about before starting classes is what might be needed for them? Let's look at the question from two angles - mandatory and desirable training equipment and accessories: