What does CrossFit practice?

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Crossfit is a combination of gymnastics, strength training, quality training and other training modes. It selects several typical movements, including pushing, pulling, lifting, lifting and squatting. Note that these actions are often used or made by ordinary people in daily life, and then as many groups as possible are completed at the fastest speed or in the shortest time, without intermission or slight intermission.

Universal training equipment

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BOSU balls, TRX/ rings, horizontal bar racks (integral combined racks), a large number of barbells and weight lifting boards (which can throw bars), fitness balls, kettle bells, power ropes, climbing ropes, skipping ropes, jumping boxes (wooden/plastic boxes with a certain height), agile ladder rope C2 rowing machines and so on.

Training mode

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Maximum output training-Olympic peak weightlifting and self-weight extreme strength output movements (such as deep jump and resistance sprint) with barbell as the core.

Anaerobic endurance training-improving muscle endurance and metabolic ability of glycolysis system

Unstable training-improve coordination, balance and proprioception in an unstable state.

Single joint training-enhancing the strength of the target muscle, more significance is to activate the muscle and improve health (for rehabilitation). Strength training-throwing, swinging a sledgehammer, hitting and jumping are all actions that don't slow down, and releasing strength at the end of the action is different from controlling and slowing down.

Self-weight/load displacement training-resistance umbrella, resistance, sled/tire, etc.

The difference between traditional fitness

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For the purpose of training: CrossFit aims at sports ability; Traditional fitness aims at developing muscle strength, muscle volume and reducing body fat rate.

In the training form: the combination form of CrossFit is diversified, not limited to a certain training equipment. Traditional bodybuilding training takes barbell dumbbell+track equipment+self-weight training as the main form.

About the training ground equipment: CrossFit equipment is relatively simple, and most of the movements are self-weight training. Traditional fitness relies on a large number of fitness equipment, such as treadmills, elliptical machines, Smith frames, zip lines, fixed track equipment, etc., which not only occupies a large area, but also some machines are expensive.

The training significance of cross-physical fitness

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The typical training method of Crossfit is to combine several movements and complete them at one time without rest. For example, do 30 deformed Indian squats first, then do 30 pull-ups, and then run 100 meters. This is a round, two or three rounds in a row.

The value of this combination is to let you experience the feeling of all-around sports. The situation on the field is ever changing, and you don't even know what kind of action you will make in the next second. Take your time to finish ten sets of bench presses, which are only available in the gym. For example, on the football field, if you try your best to speed up with the ball, the shot may be weak. You need to give consideration to both, and finish these two parts continuously with relatively high quality.

The training significance of cross-physical fitness

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Crossfit gives you a chance: your body may practice the horizontal bar one minute and sprint the next, so that you can get used to the ups and downs.

Physical fitness and strength are indispensable in ball games. No matter how good the technique is, you need strength and physical ability to finish it better in the case of stealing and chasing blocks in the frontcourt, especially when your opponent is better than you.

The American CROSSFIT training model has been adopted by many different types of athletes and proved to be very effective.

If you are not satisfied with your physical strength and your skills are not too hard, it will be very effective to combine CROSSFIT with scientific ball training.

Negative voice of CrossFit

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At present, CrossFit has become very popular in Europe, America and other countries. In recent years, the domestic market has gradually warmed up. Of course, there will be some questioning voices. If someone thinks:

"This kind of training system is a kind of' wild way'. Without the verification of science and time, it is easy to get injured in sports. It seems to be a combination of weightlifting and weight-bearing exercise, but it has nothing to do with formal strength training. Because of the characteristics of the human body, including the complex characteristics of joints, muscles and bones, it is very easy to be injured by heavy objects without proper training and guidance. "