Crossfit: a beautiful body in just 20 minutes

Greg Glassman and Lauren and Jen have organized their movement CrossFit, Inc. in 2000: in addition to the high purposes, these guys just wanted to get rich. The discipline has already become very popular in many countries requires training the maximum return in a short period of time.

Work on all muscle groups during a relatively short workout stamina and overall body tone — that's why you see more and more adherents of crossfit.

We describe in some detail what exercises to do and how to engage in this sport correctly.




Time limits and the basic rules of Crossfit involves performing a few basic rules. Training time is limited to twenty minutes, for which you need to do more approaches. The rest between exercises should be as short as possible. Pick the exercises to one workout worked all the muscle groups. Next, we will show you some basic exercises of crossfit, which will make one of the most productive training programs. It will be calculated on the standard three lessons a week.

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Burpees Favorite exercise of all those involved in cross-fitom. It really involves almost all muscle groups. Starting position — squat, with an emphasis hands on the floor. Knees touch your chest. Flip the legs in the support position, return to the starting position, go up. One approach — 15 burpees.



Explosive push-UPS are normal push-UPS, just put on the turbo boost. The output from the lowest point and push down with your hands to come off the floor. In very advanced cases (if strong enough) make cotton. 15 push UPS — one approach.



These Kipping pull-UPS differ from normal only by the speed. Here we should make a breakthrough: shaking legs back, put them forward simultaneously pulling up. Do 15 repetitions.



Explosive squats is Nothing new: hands behind head and squat, squat as our ancestors in the army. Just jump at the highest point — that makes all the difference. Try to do the same 15 times.



The leg lifts You probably practiced this activity before. Lifting legs in vis well is pumping the "complex", the lower part of the press. The crossfit lifting is performed on the speed as all the other exercises.




Training program: Monday Duration: 20 minutes
A number of approaches: maximum
One approach:

— Some burpees, 15 reps

— Kipping, 15 reps

— Leg lifts, 15 reps

— Explosive push-UPS, 15 reps




Exercise program: environment Duration: 30 minutes
A number of approaches: maximum
One approach:

— Some burpees with weight 15 reps

— Explosive push-UPS, 15 reps

— Explosive sit-UPS, 15 reps

— Leg lifts, 15 reps




Program: Friday Duration: 35 minutes
A number of approaches: maximum
One approach:

Run, 200 m

— Leg lifts, 15 reps

— Some burpees, 15 reps

— Explosive pushups, 15 repetitions. published

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Source: dnpmag.com/2015/12/15/krossfit-krasivoe-telo-vsego-za-20-minut/

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