Crossfit exercises to do at home and lose weight

Crossfit is a high intensity training modality that should ideally be performed at appropriate training centers or studios, not only to avoid injury, but mainly so that the exercises are gradually adapted to the needs and physical preparation of each person.

However, there are some basic exercises and moves that are safe enough to be made at home by those who want to try the modality or for those who have little time to go to the gym.

Generally, crossfit exercises help you lose weight and lose fat because they are done with great intensity, leading to a large expenditure of energy and calories. In addition, they also help tone the muscles and develop strength and flexibility, as the person exercises both muscles, joints and tendons at the same time.

1. Polichinelos

The jumping jacks, technically known as jumping jacks, is a great exercise for the warm-up phase, as it increases the heart's rhythm, as well as warming muscles and joints, and contributes to increased motor coordination, as it involves movements of arms and legs.

To do this exercise you should:

1. Stand: with your legs closed with your hands on your thighs;
2. Opening and closing the legs: open and close the legs with a small jump without leaving the place and, at the same time, raise the arms above the head, touching with one hand in the other and, coming back down, playing with the hands on the thighs again.

The movement of the legs is similar to the movement of a pair of open and close scissors, and it is important to always keep the same rhythm.

2. Push-ups

Bending is a relatively simple but very complete and important exercise to increase the strength of the arms, chest and belly. The closer the hands are, the more the arm is worked, and the more hands are away from each other, the more the chest is worked.

To do this exercise you should:

1. Lie on the floor: lie on the floor with your belly down;
2. Position the hands: Place the palms on the floor, shoulder-width apart.
3. Staying on a board: stretch your arms and stand straight horizontally. This is the initial and final position of the push-ups;
4. Fold and stretch your arms: you should flex your arms, touching your chest on the floor and then rise again pushing the floor with the strength of the arms to return to the plank position.

The number of push-ups may be increased as the force increases over time or even become more complex, being made with only one arm, with arms resting on a bench or by tapping a palm between the bending and stretching of the arms. arms, for example.

3. Pistol squat

The squat pistol, which can be called a squat with one leg, contributes to increased strength, flexibility, coordination and balance. In addition, it helps to develop core muscles, which are the muscles of the abdominal, lumbar, gluteal and hip.

To properly do the squat pistol you should:

1. Stand with only one foot on the floor and arms outstretched;
2. Squatting: The leg of the foot that is not touching the floor should be extended in front of the body and then one should throw the hip down and back, keeping a small slope of the trunk as it descends.

It is important that while doing the squatting the abdomen is contracted, to balance the weight of the body.

4. Jumps to the box

Box jumps, also known as boxjumps, are part of an exercise that, in addition to helping to improve cardiorespiratory fitness, also works all the muscles of the leg and butt, helping to tone.

To correct the exercise, you should:

1. Stand: keep your feet shoulder-width apart at a comfortable distance from the carton;
2. Squatting: You should move your feet shoulder-width apart, bend your knees, throw your hips down and your butt back, and stretch your legs back to the starting position. Here's how to do the squat properly.
3. Jump up the box: you should extend your hips, swing your arms, and jump up the box, placing your feet fully on top of the box. Then you should jump back and repeat the squat.

The height of the carton should depend on the height of the person and the thrust capacity to avoid falls and injuries.

5. Ball on the wall

Ball exercise on the wall, technically known as wall balls, is a very complete exercise because you work your legs and arms in one motion and it is done with a medicinal ball.

In the execution of this exercise you should:

1. Stand: with your feet shoulder-width apart facing a wall;
2. Squatting: Keep your feet shoulder-width apart, bend your knees, throw your hips down and your butt back, and extend your legs to return to the starting position;
3. Throw the ball to the wall: throw the ball to the wall, stretching the arms forward and up;
4. Catch the ball: while the ball goes down, one must catch the ball and, again, squat and throw.

Crossfit training plan to do at home

Crossfit training should be a short but intense workout that helps you to conserve energy and calories. A crossfit workout should start with a warm-up, to prepare the body for the intensity of the exercises and, to finish with stretches, to help the muscles to recover.

The time of each workout depends on the pace with which each person does the exercises, however, they must be done as fast as possible.

An example of a home-based 40-minute workout that helps you lose weight can be:

In addition to training, the person who trains crossfit should have a diet rich in green vegetables, lean meats and seeds and should avoid industrialized and refined foods such as sugar, biscuits and ready-to-eat meals, for example.

Learn more about what a crossfit diet should look like.