Crossfit is a training modality where the objective is high intensity, which can be in the form of a circuit, which must be performed 3 to 5 times a week and which requires some physical conditioning because there is very little rest time between each exercise.
These exercises can be performed at home or at the gym, with the guidance of a trainer, to ensure that the training is performed correctly, without the risk of injury. However, before starting any exercise program, a doctor should be consulted to check the health of the heart and that there are no limitations imposed by age and or orthopedic diseases that can affect the spine or joints. Learn more about crossfit.
Some examples of Crossfit exercises to lose weight and lose belly are:
1. Jump rope
The rope is an element present in practically all crossfit boxes and gyms, because it allows the person to increase their metabolism in a short time, which favors the burning of calories and the toning of the thighs, calves and abdomen, being, therefore, an exercise that helps you lose your belly.
Depending on the person’s physical conditioning and coordination, it is possible to establish longer activity times and exercise variations. In order to have more benefits and enhance the results it is interesting to jump rope and, after the end of the pre-established time, start another exercise. That way it is possible to keep the metabolism always active and lose more calories.
2. Flexion of arm
Although flexion is an exercise widely used to strengthen the pectoral muscles and arms, for the movement to be done correctly, it is also necessary to activate the abdominal muscle, also strengthening it. Due to muscle strengthening, there is a higher rate of fat burning, including abdominal fat.
To do the push-up, you need to lie on your stomach, support the weight of your body on your toes and hands, bringing your body to the floor, bending only your elbow. It is recommended to perform the largest number of repetitions for 20 seconds and immediately afterwards start the exercise below. For those who cannot do the push-up with the weight of the body resting on the feet, it can be done with the knees on the floor, however it is important to try, little by little, to perform the push-ups without the knees on the floor.
Just like flexion, the squat is an exercise that needs the abdominal muscle to be activated so that the movement is done correctly and results of the exercise can be observed, such as increased resistance and strength of the leg and abdomen muscles.
There are several ways to do the squat, varying the type of training the person is performing, physical conditioning and the presence of some joint limitation, for example. Most of the time, the squat is done with the weight of the body itself, in which many repetitions are normally performed in a short period of time, or with the barbell on the back, in which time can be determined to perform as many squats as possible or the amount of squats is conditioned to the load used.
Burpees are intense exercises that work almost all muscle groups, as they correspond to a combination of squats, push-ups and heels, helping to improve cardiorespiratory capacity and physical conditioning, in addition to favoring the burning of fat, including abdominal.
Burpees are simple exercises to be performed, and the person should start standing up, then lower until they reach the squatting position and then push their feet back to stay on the board. After the board, pull your feet close to your body, and jump up. The exercise should be repeated several times and preferably at the same pace.
Abdominal exercises are important to strengthen the abdomen and ensure greater stability for the body. In addition, as the abdominal muscle is being worked and developed, there is stimulation of burning accumulated fat in the region, causing the person to lose their belly.
An abdominal option that is often used in the crossfit is the abdominal canoe, in which the person is lying down and raises only the trunk and legs, as would form the aletra V, puts the arms forward and remains in this position for the pre time -determined.
6. Toes to bar
Toes to bar is an exercise that also helps in strengthening the abdomen and, consequently, in the loss of belly fat. To do this exercise, just hang on a crossfit bar and move your body in order to get your feet to the bar. For beginners, instead of feet on the bar, the first times the exercise is performed may be bringing the knees to the chest.
The plank is an exercise that also promotes the strengthening of the abdomen, as it forces the person to contract the abdomen and stay in that position for a certain period, usually between 30 seconds and 1 minute, helping to lose the belly.
8. Kettlebell swing
The kettlebell swing is an exercise that needs physical preparation and body awareness to be performed, since it is necessary for the person to stay with the spine straight and have a rhythmic breathing. To do this, simply hold the kettlebell with both hands and flex your knees as if you were going to squat. Then, the body should be pushed so that the kettlebell is at shoulder height and the knees are extended, and then lower the kettlebell along the same path. The movement must be repeated as many times as indicated by the training plan.
This exercise, in addition to working the muscles of the lower limbs, due to the squat, also works the muscles of the upper limbs and the abdominal muscle, helping to lose the belly.
This exercise also stimulates the improvement of the physical conditioning and to be performed it needs the person to keep the abdominal muscles contracted. To do the climber, also called superman, just place your arms and toes on the floor on the floor and alternately reach one knee close to your chest for 20 seconds.