The routine becomes more comfortable when we have the chance to optimize our time. After all, when we are able to perform our daily activities with more agility and autonomy, we also gain an opportunity to occupy our minds with things that give us pleasure.
One of the examples that makes life easier is to do things at home. Whether it's cooking your own food, paying an account or, depending on the profession, even working. The list is vast.
In addition to these examples, another activity that you can do at home is crossfit . The practice consists in the performance of functional exercises that combine strength, cardiovascular and respiratory resistance, agility and flexibility among them.
Crossfit is a modality that is practiced in academies, or places that have an adequate physical structure and also specialized physical educators. However, it also has some free exercises that use the weight of the body itself to be performed. This allows, for example, that this physical activity be performed in different spaces.
So, if you feel like practicing this type of exercise, there are some moves that you can do at home without having to have a truck tire in the room or hang a rope in the ceiling.
It is important to emphasize that these are only some movements and the practice of the modality involves very complex fundamentals and that need accompaniment of a physical educator.
Here are some crossfit exercises that can be practiced at home.
Abdominal Penknife
For those who already have the most strengthened abdomen one option is to do the abdominal knife. This exercise works the part of the oblique, transverse and straight.
How to perform
To do this you must first lie on your back on the floor. Then put your hands on the stomach or place your hands on the sides of the body. Take your foot off the floor, bending your knees at a 90-degree angle, or point your feet in the air, stretching your legs as far as you can. Lift your hips using the abdomen. This abdominal can be divided into 3 sets of 15 repetitions. Click here to know more information about the abdominal .
Arm flexion
Arm flex is also a popular exercise among crossfit practitioners. In addition to working different muscle groups, such as chest, biceps and back, this movement also contributes to other movements such as the burpee.
How to perform
To perform flexion, it is possible to vary the position of the hands to slightly change the stimulus to the body. The arm flexion with the footprint more closed, the emphasis of the exercise will be on the triceps. When making this move, keep your elbows close to your body. According to the personal trainer Fabio Aquino, one can start with 3 sets of eight repetitions and gradually increase. See here for more information on how to do arm flexion
Squat
Because it is an exercise that involves working different muscles, joints and tendons, squats are also widely used in crossfit exercises and can be performed at home. The practice also serves to complement more complex movements of the modality.
How to perform
To perform the squatting it is necessary to always keep the head aligned and looking forward. Breathing: The ideal is to increase the volume of air inside the lungs, which helps in the stability of the spine and lumbar. Leave your back straight throughout the run. The arms should be flexed. The knees can not be in front of the feet. Abdomen contracted and hip stop behind. ] This exercise can be divided into 3 sets of 15 repetitions. See here for more information on how to do squats.
Burpee
This exercise is widely used in the Cross Fit mode and aims not only to strengthen the abdomen, but also the arms and legs and also provide a considerable elevation of heart rate, "explains physical educator Victor Valente, Runner Academy Victor Valente In this case, the strengthening of the abdomen is a result of the need to stabilize the torso mainly during arm flexion and squatting.
How to perform
Lined feet and shoulders. Grasp and place your hands in front of you. Then throw your feet back and stay in the bending position. Keep your hands firmly on the floor to support the body. Make a bending, throw your feet forward and lower your arms. See here more information on how to perform burpee
Jump rope
Jumping rope is also a crossfit exercise that can be done at home. Body Educator Cleuton Nunes of Body Systems explains that jumping rope works the muscles of the body, especially the buttocks and leg muscles, and improves physical fitness. But to get there it takes a lot of effort and sweat, after all the exercise is not the slightest, on the contrary, depending on the pace can be very intense. Therefore, anyone who has leg joints, hypertension or is overweight should see a doctor before starting to jump rope. Ready to put into practice? Before making the rope your workout, check out the step by step to ensure a safe and effective physical exercise.
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