4 Moves recommended if you want crossfit workouts at home

Ever heard of crossfit workouts? This is a combination of several movements performed in high intensity. Even though it looks tough, it turns out that these crossfit exercises can be done at home. What are the movements? Come on, look at some of the recommended movements in the following review.

What is crossfit?

Crossfit is a simple exercise move that mimics everyday activities outside the gym. For example, the movement of moving objects from one place to another, carrying a baby, climbing stairs, or getting out of bed.

"Yes, all the movements that are carried out every day reflect some kind of exercise, namely gymnastics, weightlifting, or mono structural cardio training," explained Tony Carvajal, a crossfit trainer and athlete nutritionist as quoted from the website. Live Strong .

The simple movements allow one to perform these crossfit exercises at home. This is one of the advantages that this type of exercise offers.

In addition, a study published in the Journal of Sport Science and Medicine shows that this exercise provides benefits, namely maintaining fitness and reducing fat in the body.

Crossfit exercises that you can do at home

No need to bother going to the fitness center. You can do the following types of crossfit exercises at home. Here are a few that you can follow.

1. Warm-up movement

This is a mandatory move to do. The series of movements can help warm the body and relax the muscles. The goal is that the body is better equipped to exercise while preventing muscle injury.

Warm-up moves for crossfit workouts at home include:

• Do 10 jumping jacks. Jump motion with your feet shoulder-width apart with your hands stretched up and tapping each other. Then, jump again to bring your legs together as before while placing your hands at your sides.
• 5 times burpee . The movements are almost the same as jumping jack. However, start by positioning the body like push up, then followed by standing and jumping, clapping your hands above your head.

Figure 1.Burpee (Source: Gfy Cat)

• 10 times inchwoms . Warming up before starting crossfit exercises at home, is done by bending over and touching the floor with your palms. Hands like imitating a climbing motion, move forward but keep your feet in place, do it until you form a position push ups . Then, hold for a moment and crawl backwards and get back up straight (see figure 2).

Figure 2: Inchworm (Source:)

• 10 times lunges . Upright body position, then forward one leg forward. Bend the knees grab, push the body down and hold for a few seconds. Do the same for the other leg with 5 repetitions for each leg.

2. Body-weight triplets

These at-home crossfit workouts help maintain your weight. This triplet-weight movement consists of:

• 12 times push ups . Position your body facing the floor with your arms supporting and your feet holding your body. Arms straight in front of chest, hands holding body, and legs straight back. Slowly, bend your arms and lower your body, hold for a few seconds then return to starting position.
• 12 times sit ups . Lie on your back and bend your knees. Cross your arms over your chest or back of your head. Pull your head and body up (half-sitting), keeping your feet flat on the floor. Then, lower your torso back down and head towards the floor.
• 12 times squats . Stand with your feet shoulder width apart. Then bend your knees and stretch your arms forward, positioning your body as if you were sitting without a bench. Keep your body upright and hold it for a few moments.

3. Descending ladder

This crossfit exercise at home can help strengthen leg muscles as well as improve lung work. Movement descending ladder consists of:

• 50 times sit ups . Do the usual 50 sit ups.
• 50 times lunges . Repeat the movements you did earlier in the warm-up exercise. However, with more numbers, namely 50 times.

Figure 3: Lunges (Source: Gfycat)

4. Cooling movement

The next crossfit workout movement at home is the cool down movement. The goal, to relax the muscles that have worked hard during exercise. Some of the movements include:

• Do it puppy dog ​​stretch for 30 seconds. Sit on your knees, that is, your shins touch the floor. Extend your arms out in front of you and push your upper body forward until your face is completely facing the floor.
• Do it pigeon pose for 30 seconds.Sit with one leg bent forward and the other leg bent back. Then, push your head and upper body forward touching the floor (see figure 4).

Figure 4.Pigeon Pose (Source: Gfycat)

• Do it forward fold . Stand straight and then bend down. Make sure your face is facing your knees and place your hands on your ankles. Hold for 30 seconds.

x