7 CrossFit® movements for beginners

CrossFit® is a type of training that has become very popular in recent years, although some people consider it extreme fitness; it mix exercise and dietary changes to increase strength and / or lose weight.

However, it must be said that the workout can be modified according to the level of fitness and the goals that each one sets. For this reason it is said that this activity is suitable for everyone: young and old.

There is also a CrossFit® culture; Because classes typically take place in a CrossFit® affiliated gym, known as a “box,” people who train in the same box often develop a sense of community.

In this community also creates jargons and a special and unique language: for example, WOD stands for training of the day and mosquitoes means cheating!

When you start practicing it, the best advice is to start slowly and make progress each week.

That is why we have created this list of 7 best moves for beginners:

Air Squat

Lo Squat is one of the main exercises of CrossFit®. The movement must be performed simultaneously with the hips and knees, making sure that the feet are resting on the ground all the time.

• Maintain a neutral, reinforced position of the spine, tightening the core and paying attention to the arching of the back.
• Lower your body by bending your knees and hips, keeping your knees in line with your toes.
• Lower your hips below your knees.
• Go up pushing with your heels, until you reach a standing position.

Shoulder press

Il shoulder press is another of the fundamental moves for beginners, as it creates a strong overhead position, which will serve for many of the more advanced skills.

• Hold a barbell (empty for newbies) on your shoulders with a grip just wider than shoulder width.
• Push the bar straight up, directly above your head.
• Return to the starting position.

Burpees

I burpees they are the exercise that everyone usually hates; but why? They are tough and effective, but great for metabolic conditioning.

1. From a standing position, lower yourself to a crouch.
2. Place your hands on the ground and push your legs back into the position of pushup.
3. Do a pushup.
4. Return your legs to the squat position.
5. From squatting, jumping in the air, landing back in the squat position and starting over.

Push up hand release

The push up itself is complicated already, but how about getting the most out of doing a more skilled version?

1. Get into a push-up position.
2. As you lower yourself, rest your chest on the floor and raise your hands slightly.
3. Put your hands back on the floor and push up to the starting position.

Box Jumps

Il box jump it's “one of the purest forms of explosive exercise,” says 2008 CrossFit® Games champion Jason Khalipa.

1. Take a wooden box, keep your feet shoulder-width apart and the toes pointing slightly outwards.
2. Begin moving down into a squat, knees following your feet.
3. When you reach parallel, jump up, using your arms for momentum.
4. Land with both feet on the box at the same time, either standing or squatting.
5. Go down or jump down.

The clean

To avoid injury, Jason Khalipa suggests using an empty barbell when you're just starting out. If it's too heavy, he tries the pvc pipe instead.

1. Start with your feet hip-width apart. During the exercise, be sure to keep the weight on your heels and your chest open.
2. Squat down and hold the barbell in your hands just in front of your shins, slightly above your feet. The arms should be locked with the elbows facing out. Keep your chest as straight as possible.
3. Start lifting the bar vertically, pulling it slightly towards your body.
4. Once the bar has passed your knees, jump slightly and shrug your shoulders to get it as high as you can.
5. When the bar reaches its maximum height, squat under him, placing him in the front squat position, resting on the front of the shoulders.

kettlebell swing

1. With your feet hip-width apart, back straight, and chest up, hold the kettlebell between your feet.
2. Squat down (your knees should follow your feet) and grab the kettlebell with your palms facing your body.
3. Stand up to a standing position. As you do this, shift your weight onto your heels, bending your knees slightly, contracting your glutes and hamstrings.
4. Swing the kettlebell between your legs, lifting it just below shoulder height.
5. To repeat

Conclusion

CrossFit® can be a fun way to change a workout routine or kickstart new healthy habits, but make sure you listen to your body and tweak your workout to suit your needs.

Whenever you perform a new skill, start slowly. Use low weights or no weights at all until you are sure your fitness is adequate for the intensity.

Slowly increase the strength portion and you will get more out of your workouts with less chance of injury.

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