Las mejores 4 sesiones de entrenamiento Crossfit para principiantes

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Crossfit es un tipo de entrenamiento desarrollado por Greg Glassman; consiste en la compilación de los mejores ejercicios funcionales realizados en alta intensidad. Traemos 3 entrenamientos para principiantes Crossfit para usted!

Empezar a hacer Crossfit es una decisión que sin duda te beneficiará tanto física como mentalmente. Sin embargo, al principio, puede parecer difícil debido al alto nivel de demanda.

Antes de bucear en un entrenamiento elaborado, se recomienda que empieces con entrenamientos ligeros que te permitan familiarizarte con Crossfit, ya que tus entrenamientos suelen ser intensos y bastante estresantes. Por lo tanto, disfrute del proceso de aprendizaje de la formación Crossfit para principiantes:

1.  Maratón de eructos

El burpee es un ejercicio que trabaja todo el cuerpo, e incluso es tan bueno que se usó para entrenar a soldados americanos en la Segunda Guerra Mundial. Por supuesto, los burpees son exhaustivos, pero tienen grandes efectos sobre el abdomen, las piernas, los brazos y la resistencia. Además, también queman grasa y mejoran la coordinación.

Este entrenamiento Crossfit para principiantes se puede hacer de dos maneras:

  1. Haga tantos burbujas como pueda durante ocho minutos.
  2. Haga cinco series de 12 burbujas.

Elija cualquiera de los dos, dependiendo de si prefiere hacer un ejercicio con un límite de tiempo, o si prefiere dividir el número de burpees en series. Lo más importante, independientemente de lo que elijas, es que hagas el ejercicio completa y correctamente.

Mira también:   4 ejercicios extraordinarios para desarrollar la parte inferior del pecho

2. de 15 a 1

En Crossfit, encontrará variedad con el uso de WOD , ya que habrá ejercicios en serie, cuenta atrás, por tiempo, entre otros.

Este entrenamiento para principiantes Crossfit consiste en dos juegos de cuenta regresiva de 15 a 1. Es decir, usted comenzará con 15 repeticiones del ejercicio, luego 14, 13 y así sucesivamente hasta que llegue a 1. Usted hará dos juegos con los siguientes ejercicios:

  • En cuclillas.
  • Polichinelos.
  • Agachados con tacones.
  • Flexiones de brazos.
  • Saltando.

3. run y burpees

Crossfit utiliza velocidad, intensidad y energía. Los entrenamientos están cargados con una vibración que le dejará con ganas de trabajar mucho más duro la próxima vez .

Al mismo tiempo, son los entrenamientos los que agotan todos los músculos del cuerpo. Por lo tanto, si en algún momento se cansa, tome un descanso, pero no demasiado tiempo para que el cuerpo no se enfríe y para que pueda mantener la continuidad del ejercicio.

Este entrenamiento Crossfit para principiantes te hará sudar como ningún otro , pero también te ayudará a acostumbrarte a la velocidad de los ejercicios de entrenamiento.

Es muy simple, son cinco minutos de correr y cinco minutos de eructos; hasta que tengas veinte minutos de edad. Recuerde mantenerse bien hidratado antes, durante y después del entrenamiento.

4. sentadillas, tabla y flexiones

Una de las características de Crossfit es que parte de tus entrenamientos funciona sólo con el peso de tu propio cuerpo . Este entrenamiento contiene ejercicios que probablemente estarán presentes en muchos entrenamientos Crossfit. Se trata de 3 series de los siguientes ejercicios:

  • 25 ocupantes ilegales de sumo.
  • 20 ocupantes ilegales con tacones.
  • 30 segundos en el tablero.
  • 20 flexiones.
Mira también:   Ejercicios para ejercitar los tríceps y completar el entrenamiento

Calentamiento de entrenamiento de ajuste cruzado para principiantes

Antes de comenzar cualquiera de estas sesiones de entrenamiento para principiantes de Crossfit, es importante que calientes bien. Esto es para preparar el cuerpo para el entrenamiento y así evitar lesiones, calambres, dolor o tensión muscular.

Además, una buena dieta también es importante, porque como habrás notado, Crossfit es muy exigente. Así que su cuerpo necesita alimentos que le proporcionen energía para cubrir la intensidad de los ejercicios.

Comenzar con Crossfit puede parecer un gran desafío, sin embargo, con estos entrenamientos para principiantes, usted podrá empezar con el pie derecho.

Es imperativo que empiece con un entrenamiento como este, no con un delantero; empezar con un entrenamiento avanzado, además de ser peligroso, puede aumentar su riesgo de sobreentrenamiento.

Por lo tanto, anímese porque Crossfit puede ser exactamente lo que necesita para revivir sus días. Y también para disfrutar de todos los beneficios para la salud como el desarrollo muscular, mejor flujo sanguíneo y menor riesgo cardíaco .

Y también será genial para tu mente, ayudando a superar metas, eliminar periodos depresivos y liberar endorfinas. ¡Ve a entrenar ahora!

Entrenamientos CrossFit: 6 opciones extremadamente intensas CrossFit es uno de los entrenamientos más completos que existen para trabajar el cuerpo. Conozca algunos entrenamientos CrossFit que serán grandes retos. Leer más «

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