The most useful CrossFit exercises for keeping fit

He CrossFit It is a system of exercises whose pillars are functionality, variety and intensity, with the aim of developing all physical abilities. It is one of the most popular workouts today, but: What are the best CrossFit exercises?

This technique is recognized as one of the fastest growing high-intensity functional training modalities in the world. CrossFit boxes are located in 142 countries on seven continents with more than 10,000 members.

This strength and conditioning program is used to optimize physical performance in ten areas of fitness: cardiovascular/respiratory endurance, muscular endurance, strength, flexibility, power, speed, coordination, agility, balance and precision.

Here we present some exercises that are inevitable when talking about CrossFit, but which are just an example of the variety that is addressed in the discipline.

Squats

It is a basic exercise for strength training. It especially works the muscles of the legs, hips and buttocks. They must be done carefully to maximize their benefits.

This exercise involves the work of several muscle groups. In addition to providing stability to your back and hips, it also strengthens your abdomen and lower back. Squats also have the advantage of having variations such as the jump or snatch.Moreover.

They are generally performed with your own body weight, although you can add weight, for example, with kettlebells or a bar. In CrossFit it is common to find them in the different circuits.

Dead weight

The deadlift, also called “deadlift”, is one of the basic movements of CrossFit. It involves lifting a weight from the floor to hip height with your torso perpendicular to the floor, before releasing it back to the floor.

We start in front of a bar, where we place our feet behind it, opening ourselves hip-width apart.

Hold the bar with your back completely straight, straight and without bending. You begin the movement by lifting your shoulders and hips simultaneously to lift the bar off the floor.

Strength is performed primarily with the legs, while the chest rises in unison with these. The bar must remain in contact with the body throughout the movement. With progressive training, you can add weight to the bar in deadlifts, unlike other exercises that don’t allow this.

Burpees

Exercise created by the American physiologist Royal Huddleston Burpee, which became popular when the United States Armed Forces made it one of the methods to evaluate the physical fitness level of recruits.

According to the specialized magazine Men’s health THE burpees “They consist of an exercise with compound movements, which means that several muscle groups are activated during execution.”

These include pectorals, triceps, shoulders, quadriceps, hamstrings, calves, abdominals and glutes as the group of muscles that benefit from this exercise.

“When done correctly they serve to improve our strength, endurance and coordination,” they wrote. You train with your weight and this also impacts your mental health.

The box jumps

Translated as “box jump” it is a way to work your legs explosively, speeding up your body to burn calories and fat.

It’s simple: it involves jumping with both legs onto a box at different heights.

To do it correctly, you need to jump with both feet at the same time and, when you fall from the box, finish fully stretching your body.

Before jumping you need to flex to gain momentum. You also need to pay attention to position of the back, which must be kept straight to maintain balance during the exercise.