Effective for burning calories, refining your figure, losing your stomach, strengthening your cardiovascular system and boosting your self-confidence: crossfit is accessible to all and does good for the body and mind. Here is everything you need to know about this very trendy discipline.
Crossfit: what is it? Who is it for?
The CrossFit is a sport that was developed by Greg Glassman, originally rather specialized in gymnastics .
It is a very effective training concept, which aims to take as little time as possible for the people who practice it, while bringing results and significant progress.
Crossfit is a mixture of cardio , gymnastics and aerobic, which consists of training with functional movements (movements comparable to those of everyday life, like lifting a pack of bottles, for example), in a varied and high intensity.
“In crossfit, what we look for during a session is to constantly vary, to avoid routine and shock the body in some ways” , explains Morgan Moreau, crossfit coach at LA.SALLE.DE .SPORT Reebok.
The crossfit philosophy? Train at high intensity, over a short period, so that the intensity is relatively high, but suitable for each person.
But contrary to what we often think, especially since crossfit has become very trendy, this discipline is not reserved only for great athletes and is not necessarily practiced in the idea of a competition. Indeed, this sport is completely accessible to all: it suffices to adapt the session to the level of the participants and to their physical form, by working in particular at body weight.
The benefits of crossfit
We do good to our body
Crossfit has many benefits for the body, if it is properly practiced, and if the sessions are supervised. Overall, with regular practice, the body is more enduring, stronger, but also more flexible .
We refine its silhouette
All the muscles are used during a session. The exercises are very varied and the areas of the body used are never the same, which allows you to refine, build muscle, both in your abs , legs ( thighs and calves ), glutes or even of the back .
We change our lifestyle
Crossfit, like yoga , is often accompanied by a healthier lifestyle. By practicing crossfit, we are led to eat healthier, to train better. Thus, we often see a loss of fat, and a harmonious weight loss in the silhouette.
We strengthen our heart
The sessions mixing gymnastic movements but also cardio, the cardiovascular system works, which helps maintain the heart, and play a role in the prevention of cardiovascular disorders, certain chronic diseases, such as diabetes or the cholesterol .
We evolve in a good atmosphere
Crossfit is also about having a good mind. This sport is practiced in a small group, and always accompanied by a trained coach. “During the sessions, we always develop a team spirit, which encourages and allows us to feel good. Whoever finishes first, for example, will always wait for the last… It’s healthy and motivating as atmosphere!”, Explains Morgan Moreau.
This sport therefore allows you to meet new people and share a moment together, around a common interest, all in a good group spirit.
We boost self-confidence
This sport is physically stimulating, but not only! Mentally too, crossfit is good. During the sessions, whether you are athletic or not at the start, you progress at your own pace, but the results are there, and you gradually gain self-confidence , to go towards surpassing yourself. At the end of each session, having given everything, one feels a kind of satisfaction, which motivates and boosts the mind .
Crossfit: the best exercises to lose belly
The hollow position
This sheathing exercise is a classic crossfit. It is excellent for exercising the abs muscles, and is accessible to all, whatever the level.
To achieve the hollow position:
Lie on the floor on your back.
Extend your arms and legs in line with the bust.
Raise your arms and legs, about 50 centimeters from the ground.
Work your abs .
Keeping your arms and legs straight and raised, and your abs covered, tilt your body forward, then back, forward, then back…
This movement, very complete, which requires many muscles, is a little less accessible, and requires a little force, but there is a more accessible version for beginners!
To make the toes-to-bar:
Hang on a pull-up bar.
On an impulse, come bring your feet as close as possible to the bar.
If you are a beginner, start by bringing your knees towards your abs, while hanging from this pull-up bar.
Accessible to everyone, the sit-up is a well-known abs strengthening exercise.
To perform the sit-up:
Lie on your back, shoulders and pelvis flat on the ground.
Fold up your legs and anchor your feet firmly in the ground.
Place your hands behind your neck, fingers crossed.
Straighten your bust, without moving your feet, and come and touch your knees with your elbows.
Return to the starting position, on the ground, controlling the descent.
This exercise, which will exercise the abdominals in depth, can be performed with or without a load. To increase the intensity when you feel comfortable, simply increase the weight of the load you are using.
To make the russian twist:
Sit on the ground, and take a weight if you wish (balloon, water pack, etc.).
Fold up your legs, and peel your feet a few inches off the ground. Your bust should be tilted back.
Balanced on your glutes, twist your bust, accompanying your load (or your hands together) to the left, then to the right …
The good advice of the coach: no secret, to refine your waist, you must not only strengthen the abdominal muscles, which support the trunk, but also stimulate the cardiovascular system, to be able to remove the adipose envelope which one can have on the level of the belly. It is therefore not only to target only the belly, but to activate its metabolism in a generalized way.
7 tips to optimize your crossfit session
Allow 5 to 10 minutes of mobility exercises (by providing active or passive exercises).
Warm up for 5 to 7 minutes to wake up the muscles.
Constantly vary the movements, do not stay too long on the same exercise.
Add targeted exercises to the abdominal muscles at the end of the overall training, and spend ten minutes on them.
End the session with light stretches and massages of the muscles.
Always be well hydrated, before and after the session.
And to find an affiliated room, anywhere in France, go to Crossfit.com