Archives 2020

Settings are not for the weak. In fact, small improvements can sometimes produce big results. Incorporate these tips into your session today!

You have a great diet, a fancy training program , and enough motivation to train all that is needed. You go to the gym, you start to get results, and you feel great, like you could somehow lift a million kilos. Do you think or imagine that you’re doing everything right? Think again.

It doesn’t matter if you’re new or a veteran in the gym, there are always additional adjustments that you can incorporate into your workouts that will improve the results of your exercises, taking them to a higher level.

Instant ways to improve 6 exercises

By implementing the following adjustments to your exercises, you will improve the intensity, your results and avoid boredom in the gym.

1. Leg Press Upgrade: Move your feet

As a long-term basic leg exercise, the leg press can help you turn baggy jeans into tailored pants for quadriceps . While there is nothing wrong with technically doing the leg press with your feet in the center of the platform, placing your feet a little lower (toward the bottom of the platform) can give you a more intense workout for your legs. quadriceps.

If your routine already includes the deadlift, this small change in the Leg press will add more balance to your program – you won’t overwork your hamstrings or prevent your quads from not working enough.

2. Improvement for Deadlift: Spread the legs more

To increase the intensity, try using a wider stance while performing the Deadlift. This pose is most effective for targeting the inside of your thighs and glutes. As you expand your posture, point your toes slightly outward to ensure good form and a comfortable movement pattern.

Keep all other elements of the Deadlift in place as you normally would: Raise the bar with your back straight and focus on squeezing your glutes and pushing your hips forward as you straighten up. Work on keeping your lower back rigid.

3. Improvement for push-ups on the floor: Pause

Although push-ups are one of the best movements you can do to build your upper body and to gain strength, they are often overlooked in favor of heavy exercises. (We know it’s hard to look in the mirror and do push-ups at the same time.)

So make your push-ups even more difficult. Advanced techniques include close grip pushups or pyramid push-ups, incline and decline push-ups, one-arm push-ups, etc. So, no matter what variation you are doing at the moment, pause at the bottom of the movement.

Pausing during push-ups will force the muscles to contract more than normal, increasing the total time that the muscles remain under tension. By pausing at the bottom your trunk will also participate. Keeping your back straight at all times will prevent back pain.

4. Improvement for abdominal crunches: Hands over head

Everybody wants awesome abs. Doing crunches correctly can help you achieve them.

Many people allow their arms to do the exercise when their abs should be doing the work. Placing your hands on the sides of your head generally increases the chances that you will swing forward and use that momentum to help you do your abs. Although crossing your arms in front of your chest may prevent you from pushing yourself, it doesn’t add much resistance to the exercise.

For best results, keep your arms above your head when doing your sit-ups. Make sure you can’t use them for balance or that you allow them to help your abdominal muscles do the work.

5. Improvement for funds: Get out of the bank

If you normally include bank funds in your exercise routine, consider switching to parallel funds.

Unless you’re a beginner and haven’t built a base strength level, dipping between two parallel bars will put a lot more stress on the triceps than doing the exercise by placing your hands on a bench.

If you’re trying to build some incredible triceps, parallel dips are the right way to go. By not leaning forward, you keep the load on your triceps and not on your chest.

6. Improvement for Triceps Extensions: Use the small bar

Another amazing exercise for the triceps is the Rope Triceps Extension. The problem with this exercise is that some people may feel pain in their hands and wrists as they begin to work with more weight.

To help ease this pain, use the Triceps Extension bar. This bar offers a more stable pushing surface, allowing you to direct more force in a straight line toward the triceps, relieving stress on the wrists and joints.

When using the barbell triceps extensions, you will have the option of using a supination grip or a prone grip. Each one stimulates the triceps in a slightly different way. Incorporate both grips into your workout for optimal results.

The Physiotherapy department of the Camilo José Cela University has held a Conference on Advanced Physiotherapy from June 22 to 24, 2020, in an online format and totally free in which different teachers from degree in Physiotherapy from UCJC and in the different postgraduate training offered by Camilo José Cela University.

On Monday June 22, Dr. Gracia M. Gallego, director of the degree in Physiotherapy, offered the opening of the Conference and the first presentation related to instrumental physiotherapy: ” Ultrasound-guided approach to the psoas tendon with electrolysis ”, betting on a technique offered by the Master in Instrumental Physiotherapy at UCJC .

Tomás Fernández’s presentation was titled ” Ultrasound diagnosis of muscular lesions on the posterior aspect of the thigh “, in which he showed in a very didactic way how the UCJC approaches the ultrasound diagnostic assessment , being a tool of great potential for physiotherapists.

The presentations related to sports were made by Fernando Reyes, Sergio Toba and Roberto Murias, the three teachers in the undergraduate and in the University Master’s Degree in Physiotherapy and Readaptation in Sports at UCJC . Fernando Reyes es, who is also co-director of the Master in Athletic Training and Therapy at UCJC, presented the presentation on ” Core training in sport “, Sergio Toba told us about the ” Assessment and treatment of ankle sprain ”, and Roberto Murias on the“ Flossing Technique ”, a new tool that is introduced in the University Master’s Degree in Physiotherapy and Readaptation at the UCJC Sport in its 2020/21 edition.

From the subject of gynecological physiotherapy, and also sports, Dr. Elena S. Rodríguez made her presentation on the ” Urinary incontinence in elite sport ”.

Dr. María Benito and Raquel Delgado focused on the subject of osteopathic manual therapy, both teachers in the degree and in the Master in Integrative Osteopathy of the UCJC, offered some presentations that were entitled ” Approach plantar fasciosis osteopathic ”and“ Temporomandibular disorders and dental occlusion ”respectively.

´Victoria E. Garnacho, professor in the degree and director of the Expert in Comprehensive Pediatric Physiotherapy at UCJC, gave us a presentation on the “ Manual treatment of visceral alterations in infants under 24 months of age ”.

On the last day of the conference, other topics such as pain and entrepreneurship were discussed. Dr. Edurne Úbeda gave a presentation on the ” Therapeutic approach and exercise in fibromyalgia “, and Juan A. Valera one on the ” Anatomorphological and functional changes induced by cervical pain ”.

Finally, Dr. Jesús Guodemar, a professor in Physiotherapy, focused on entrepreneurship in physiotherapy with the presentation: “How to be an entrepreneur in physiotherapy?” This talk, co-organized with the new Degree in Entrepreneurship and Business Management at UCJC and with its director, Professor Camila Polensvaig Kominsky, allowed students and professionals in physiotherapy to learn about new management models in health and entrepreneurship models to physiotherapy.

It was also he who closed the conference thanking them for the enormous participation and assistance that they had. A great initiative that allowed to bring physiotherapy closer to students, graduates and people who want to know if this beautiful profession could adapt to their professional future.

The gym can be super intimidating: a sea of ​​cardio machines, tons of people lifting weights, intense spinning classes, and lots of machines with little pictures trying to show you how to use them. There are many mistakes that beginners make when they enter a gym and also some more advanced ones, so in this article I will describe 7 of the most common mistakes. These tips will help you reach your goals faster and without injury.

Big mistakes that are made in the gym

Making the mistakes that follow will keep you from reaching your goals. They won’t help you get stronger or better! It can be very difficult to venture out of your comfort zone when you feel like everyone is watching you, judging you, or you feel like you don’t know what you’re doing. So here are my tips and tricks to avoid the most common mistakes beginners make and get a great workout.

1. Lifting weights with your ego

This is by far the biggest mistake anyone can make when at any level of training. Lifting with your ego is the act of lifting or pushing too much weight without being aware of what you are doing and incorrectly in the hope of impressing your friends, the opposite sex, or a more experienced person.

Even though your friends may think you lift a lot of weight and think you are cool, you are generally putting yourself in a dangerous position and injuries can appear at any time.

Keep in mind that most women are not interested in how much weight you can move and on the other hand, an experienced bodybuilder will laugh and not be impressed by what you do, as he is well aware that Lifting weights using perfect form is more beneficial and much more difficult than weight lifting like crazy.

2. Lack of hygiene

The gym is a place where hundreds of people a day are sweating and share the same facilities. This makes the gym a perfect place for the spread of bacteria.

It is essential to ensure that you have good hygiene. This means that when using a machine or bench you take some time to clean it up when you’re done. When using the bathroom wash your hands. Have a little common sense.

Would you like to sit on a bench that was drenched in sweat? No, Why does anyone have to? Do your part and help stop the spread of germs and being health conscious. The last thing you want to do is get sick and miss workouts. Remember that the best way to teach is by example.

3. Socialize in the gym

Your number one goal when hitting the gym es to get a great workout. I understand that the gym is a place where people usually go not only to train, but also to socialize. Make sure socializing doesn’t hurt your training.

I see too many beginners in the gym taking too long between sets, as they chat, while someone else is waiting for that machine that you are using every 8 min. Also remember that other people are there to exercise and that this machine can be crucial to their training.

There is no way to focus on training if your mind is elsewhere. What I say to beginners is find a friend or friends who have the same goals as you.

When you’re in the gym, the talk is fine, but never to the point where the flow of your training stops. A lighthearted joke is fine, but socializing too much won’t lead to any results.

4. Do only cardio

Beginners often think that the only way to lose fat is to spend a lot of hours on the treadmill and elliptical machines. This could not be further from the truth! Resistance training has been shown to be more effective and when combined with cardio, it is a winning combination!

I don’t think it’s good to do one or the other. Although weight lifting may be more effective in helping you lose fat and gain muscle, cardio is still important because it improves your cardiovascular health and endurance. There is room for both of you to work together on a healthy workout plan. For my workouts, I usually add 10-20 minutes of cardio to the end of my resistance workouts.You have to do both for optimal health!

5. Thinking that more is better

The old rule of “not always more is better” is also true in weightlifting.

Many beginners believe that by doing more repetitions, more exercises and lifting more weight they will be better at gaining muscle gains … let me tell you that it is not like that, you are not really doing anything with this type of training, the only thing that you’re going to get a few injuries and a terrible overtraining.

All beginners should start out by employing a fraction of a full body workout and using a maximum of 4 exercises for the largest muscle groups. At this point, your rep range should be between 8-10. Rest periods should not exceed 90 seconds.

It would be beneficial to rest only 60 seconds between sets, but not everyone can do this …

Finally, the amount of weight you lift should not always be increased every week or every month. You should be able to easily perform an exercise using proper form at a certain weight for a couple of weeks before climbing. You don’t just have to add weight for the sake of trying more.

6. Not having a training plan

When you set foot in the gym you should always have an adequate training plan of what you are going to do. I recommend to all beginners to keep a journal and write everything in it. You must have your workouts divided, know which muscle group you work each day, a cardio program and also a detailed record of the results of the training, including series, repetitions and weight.

Beginners fall into the trap of not planning their future, they wait until they go to the gym and do anything.

7. Forget about nutrition

Now, I know that in this article I’m supposed to talk about the gym only, but I always have to mention nutrition when asked for beginner advice. Nutrition is 80% of the puzzle. You can make a perfect training plan, using the best form and the highest intensity, but unless your diet is healthy, we will get nowhere.

Training and nutrition go hand in hand. You cannot be successful with just one.

Start do more compound exercises!

You must rest properly between series.

Never skip the days that make legs!

Most professional bodybuilders follow a seasonal and off-season diet (on / off), since it is almost impossible to have a slim, defined body and want to gain a considerable amount of mass muscular. One of the main keys to achieving a defined body is cardiovascular training . There’s a science mixed in with cardio to amplify your results, just like resistance training.

If you are a professional bodybuilder you will know the importance of cardio in the months of preparation before a bodybuilding contest since we could not enter a stage and win without it. Some bodybuilders do two hours of cardio a day, one in the morning and one at night.

Over the past 15 years cardiovascular training has received a ton of cues as the premier center for fitness, weight management and cardio-respiratory health. Cardiovascular training has many benefits. Helps reduce the risk of cardiovascular disease from factors such as obesity, hypertension, and high cholesterol.

Intensity low or high?

The yin and yang of the exercise world are aerobics and strength training. “Aerobics” refers to low intensity, extended time workouts that are intended to use up calories and burn fat. Strength training is high intensity. When it comes to combining aerobic exercise with strength training, the main mistake people make is that they use a progressive overload tactic in their aerobic workout.

A great form of cardiovascular exercise is High Intensity Interval Training (HIIT). She does this in intervals, and should be between 15 and 20 minutes. An example would be sprinting for 20 seconds and then brisk walking for 40 seconds before repeating the desired number of times. Or you could try the bike or the rowing machine.

Aerobic or anaerobic?

You must burn calories at a higher rate than you consume to lose weight. Aerobic calories burn fat while you inhale oxygen. Anaerobic calories burn glucose by converting it to starch in your muscles, known as glycogen. The accumulation of lactic acid as a side effect of anaerobic activity generates a burning sensation in the muscle. To lose fat the most, it’s pretty clear to focus on aerobics rather than anaerobic activities.

Swimming For cardio

Swimming is a very good cardiovascular exercise since in addition to improving your aerobic conditions (endurance), it mobilizes all the important muscle groups, such as shoulders, back, legs, arms. As swimming is an aerobic exercise that you can do for a long time and it also mobilizes large muscle groups, it allows us to burn many calories in one session. It also helps to tone (strengthen) the muscles involved, especially the back muscles, the deltoids and to a lesser extent the legs.

But a study from the University of California has revealed that swimming is less effective than cycling or running to lose weight. Over a six-month period, cyclists lost an average of 9 kilos, runners 8, and swimmers gained 2 kilos. The researchers suspect that the difference is in the activity itself. The water expels heat from the body, so dieting swimmers may have eaten something else to compensate for the heat loss.

Likewise, as an adaptation mechanism to exercise, swimmers have a higher percentage of body fat than other athletes. This is explained because the body responds to the specific stimulus of the sport, keeping fat, so as not to lose so much heat and thus feel warm, in addition to improving the body’s buoyancy.

That is why the choice of activities has to be appropriate in order to achieve your goals. On the other hand, the swimmer, due to his activity in the water, needs to perform muscular strength exercises to improve his power and thus be more effective in the pool.

Best duration time to burn fat with cardio.

Although it may be a great way to start, generic timing programs are ultimately going to limit you. At first, you need to tailor your cardio training, based on your goals, skill level, body type, and metabolism. You have to watch your body’s reaction to make progress once you’ve started taking action. There is no “best time” for the duration or frequency of cardio, other than the amount it takes to get the results you want.

When planning an exercise program it is important to consider the whole body to obtain maximized results and prevent injuries that can marginalize your progress. While there are many different training plans and programs, a common solution is to dedicate different days to different muscle groups to maintain specific routines and give them time to rest while you work on other areas. Common groupings include abs, arms, legs, and back.

What equipment do you need to train legs at home?

Arm, shoulder, back and abs home workouts can be accomplished quite easily and without much equipment depending on your regimen. However, the day that you do legs can sometimes present a problem to exercise and get results. While it is commonly said that effective leg training requires a squat rack and barbell equipment, the space required to have such equipment could be a limitation.

However, many of the compound workouts that exercise the major muscles of the legs (hamstrings, calves, glutes, and quads) can also be done with a set of dumbbells. Doing leg exercises using dumbbells offers many advantages, including less space required for storage and use, versatility in a multitude of workouts that target different muscle groups, and scalability when using an adjustable dumbbell set. Dumbbells also offer a safer way to perform certain exercises, as many barbell workouts require you to hold the weight on your shoulders, making it difficult to quit the workout or drop the bar if something goes wrong. With the dumbbells you can simply release them to avoid injury.

Many home gyms don’t have heavy enough dumbbells. This is especially true for advanced and intermediate lifters. If an adjustable base weight set isn’t heavy enough for your training level, look for an additional set of dumbbells that will allow your weights to meet your training needs. A weight bench can also be a great piece of equipment to have in your home gym. It can be used during many of your training days for a variety of muscle groups. With an adjustable weight bench, you can adjust incline, drop, and other angles that add even more variety to your exercise routines.

Exercises to do when training weights

For the day you train your legs, give yourself at least an hour to complete the different workouts. Not sure where to start? Consider the following 5 compound workouts designed to increase the strength and muscle mass of your legs.

1. Dumbbell lunges

3 or 4 sets of 10 repetitions. Lunges primarily work the quadriceps but also work the calves, hamstrings and glutes. As you stride, always make sure to keep your back straight and prevent your knees from sliding into your toes during the movement to avoid stress on the knee joint.

1. Select an appropriate but challenging dumbbell weight and stand straight while slightly bending your knees. Hold the dumbbells at your sides.
2. Step forward with one leg and keep the other leg in place. Keeping your balance, squat at your hips while keeping your back and torso straight.
3. Begin to regain position by returning to your initial position.
4. Repeat these steps, alternating the leg with which you take the initial step.

Looking for an added challenge in your dumbbell strides? Take a step back instead of forward for a more challenging balance.

2. Dumbbell squats

3 or 4 sets of 10 repetitions. You have several options to choose from when performing dumbbell squats. The most common is what is known as the goblet squat or front squat. While this compound exercise works all of your major leg muscles, it can also strengthen your shoulders and core depending on how you hold the dumbbells.

1. Stand up straight with your legs shoulder-width apart.
2. Hold a weight vertically by one end. Here’s where you can add some variation: hold the dumbbell in the center of your chest, higher, or further out for a different shoulder and core workout.
3. Squat up straight into a sitting position with your hips aligned with your knees.
4. Return to your starting position while keeping your back straight.

* The front squat can also be performed with kettlebells, which makes kettlebells a great piece of equipment to have at your home gym.

3. Dumbbell step ups

3 or 4 sets of 15 repetitions. This is a compound workout that requires a weight bench or elevated platform. The step ups can also be intensified by raising the platform. During all movements, keep your back straight and your eyes looking forward.

1. Hold a pair of dumbbells at your side and stand straight in front of your weight bench or elevated platform.
2. Raise the knee of your right leg, step onto the platform, and firmly place your foot on the raised platform.
3. Using your foot firmly planted, push up and lift the rest of your body.
4. Plant your left foot on the platform and stay in that position.
5. Step back with your left foot and then the other to return to your starting position.
6. Repeat the movement, alternating the starting foot.

4. Dumbbell Deadlift

3 or 4 sets of 10 repetitions. The deadlift is an excellent compound exercise that targets the hamstrings but also works the other major leg muscles. However, it is an exercise that requires a lot of attention in its execution, since a poorly executed deadlift can cause serious injuries. One of the most important things when doing the deadlift is to keep your back straight and not bend it. Keeping your eyes up can help prevent this. Another great step in this exercise is to bend at the waist without moving the hips back. This moves tension from the hamstrings to the lower back, which can also lead to serious injury.

1. Stand up straight with your knees slightly bent. Keep the dumbbells at your sides. Your feet should be shoulder-width apart.
2. While keeping your back straight, lean toward the waist. As you lean in, your hips should move back if you are using proper form. Your knees should not move at this point and you should lower the weights onto your feet.
3. You should feel tension in your hamstrings. Keep lowering the weights until you can’t lower yourself comfortably
4. Without bending your back, lift the weights. Keep your eyes up and lift the weights in a straight motion to your starting position.

5. Dumbbell Hamstring Curl

3 or 4 sets of 10 repetitions. This is another workout that requires an exercise bench to perform. Hamstring curls are an isolation workout, meaning they only target your hamstrings. During this exercise, try to keep your upper body and legs as still as possible and make sure that the weight of the dumbbells you select is not so heavy that it causes your body to sway.

1. Select your weight with the dumbbells and place it on the floor at the end of the bench.
2. Lie face down on the bench and align your knees with the end of the bench. Fully extend your legs so they hang over the edge of the bench.
3. Using your feet and keeping your upper body and legs rigid, lift the weight between the arches.
4. Bend your knees and focus on moving the weight with your hamstrings, flexing the dumbbell in a controlled motion.
5. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell to the starting position.

When planning your exercise program at home, remember that rest days for your muscle groups are equally important. Give yourself 4-5 days between leg workouts to allow yourself a full recovery. During rest days, switch to other muscle groups and consider adding a day for cardio.

Bad training habits are difficult to break especially if you are not aware of them. Of course, it cannot always lead to injury, but certainly these mistakes can make movements less effective . I particularly see the same mistakes all the time with pulley crossover, a very simple type of exercise to train the chest.

Be honest: Are you guilty of any of these three most common pulley crossover mistakes? If so, don’t worry because I’m going to provide you with a remedy for each of them. So you can be on top of what you need to do next time you do this cable exercise to train your chest.

Key errors with standing crossings with pulleys

1. Arm opening / closing

All the movements you do in chest exercises have only one thing in common: The elbows should be fixed in a slightly inclined position during the entire movement of the exercise. Take into account that the degree of curvature in the elbows does not vary in the opening and closing during the repetition, it must remain in the same position during the movement of the exercise, giving rise to a great movement in the shape of an arc as if you were hugging a barrel or tree.

One of the main mistakes we make when training the chest with the openings is keeping the arms too rigid, since in this way we think that the work is much more intense and we concentrate much more on the chest, when it is not. What happens when we have our arms outstretched when performing the chest openings is that we divert much of the tension that should be concentrated in the chest to the biceps, which will be the ones that will withstand all the push of the exercise. To avoid this, what we must do is bend the arms slightly at the elbows in order to concentrate much more on the chest.

Solution : Go lighter in weight and rehearse the movement with the pec-deck machine with your arms fixed in a slightly inclined position and do the exercise from this point.

2. You keep your feet together

Crossing is particularly difficult when your feet are together because you are not well positioned to absorb changes in your center of gravity. This additional level of difficulty leads some people to believe that they are doing better, but they are not.

The crosses are for training the chest not for the whole body. Anything that makes movement more difficult, especially when it comes to maintaining balance, is detrimental to your ability to perform quality reps and feel good for the muscle contraction.

Solution : Stagger your posture with your legs slightly apart so that you can feel in a stable position and can focus on what is happening with your chest.

3. You don’t use multiple angles to do the exercise

One of the great things about the crossover cable is that it is not fixed in one position on the pulley. By moving the pulleys to any position from high to low and changing the angle of the torso inclination we will be working different beams of the pectoral. At the top it will favor the lower part of the chest, while the crosses from a lower part will favor the upper part of the chest. Doing repetitions from the middle will work the central part

Solution : Mix a little! Various angles between various high points, low points, and last in the middle.

Over the years, a program has grown in popularity in bodybuilding and in strength training that has generated a lot of buzz among doctors, experts fitness, personal trainers, professional athletes and more – It’s the CrossFit system. This methodology has aroused as much interest and controversy in recent years as many of the other strength and hypertrophy training programs. The only problem is, there are a lot of people wondering if CrossFit exercises is just a fad or if it really has benefits in the long run.

In simpler terms, CrossFit can be defined as a strength and conditioning system that is designed to promote both broad and specific fitness. The system combines a wide variety of exercises to ensure that a total fitness level is achieved, ensuring a balance in the body. This is achieved through a combination of training in:

• Lifting heavy objects or training with weights.
• Sprint or distance races.
• Gymnastics.

The Domains

In order to get the most out of the CrossFit routines , athletes who want to practice it will have to be moderately trained or trained to be able to fulfill their “10 domains”

• Cardiovascular and respiratory resistance
• Stamina
• Strength
• Coordination
• Flexibility
• Power
• Speed ​​
• Agility
• Balance
• Accuracy

CrossFit was created to work across each of the 10 domains. According to CrossFit, this is accomplished through changes in neurological and hormonal adaptations through all metabolic pathways in the body.

Due to the nature of the conditioning and crossfit exercises involved, there must be an established training program that exists in the individual’s life. Anyone who wants to get into Crossfit will have to be able to comply with the basic exercises or routines that involve these 10 domains without difficulty. As such, it is widely believed that the CrossFit training system is not for people who have never exercised before. Senior, professional, and critical athletes routinely state their opinion on this matter, warning new athletes to stay away from the system.

Those athletes who participate in CrossFit often perform exercises that involve running, rowing, jumping or climbing rope, lifting and moving heavy objects, including carrying objects long distances, performing power lifting maneuvers and techniques of Olympic weightlifting. Part of the training involves the use of free weights, gym rings, pull-up bars, and a wide variety of exercises that use a lot of body muscles, such as the squat.

Crossfit is not an individual training system

CrossFit is commonly found in many affiliated gyms around the world. The company, CrossFit Inc, certifies trainers and licenses the CrossFit name and program to gyms that wish to join. These affiliates are free to develop their own training systems, teaching methods, prices, etc

Crossfit classes are offered to members of affiliated gyms. Classes include a general warm-up session, skills development for participants, and then a high intensity workout lasting 20 to 40 minutes. These affiliated centers or gyms often create a ” routine of the day “, targeting specific muscle groups in the body or training across multiple domains. In an effort to increase interest and generate competition among athletes, affiliates have been known to use scoring and reward systems to motivate class participants.

CrossFit offers training through its system of conditioning outside of affiliated gyms, and many athletes have known how to use the free workouts and instructions available through the CrossFit website although many testify that without the proper equipment and training Currently, it is difficult to perform the exercises properly.

The problem of crossfit exercises

The emphasis of CrossFit training , for anyone involved, is on speed and total weight lifted – the emphasis is not on technique. This can be positive and negative at the same time. If you focus too much on lifting the weight no matter what, it can lead to injury in the long run. Many people believe that training this hard achieves better results and that is why so many people like this system.

CrossFit is designed to increase muscle mass in an explosive and balanced way throughout the body. Despite the results that many have seen using the CrossFit program, there are still many fitness and medical experts who have trouble deciding whether it is good or bad, particularly due to the lack of guidance that beginners have.

It’s very easy for beginners to dive headfirst into the stressful routines of Crossfit, and the results could be detrimental. This is especially true for people who have not worked actively in several years. Anyone skilled in medicine and exercise knows that an unqualified person cannot participate in this system without harming himself – at least that is the conclusion that the experts have reached.

Other experts consider that the intensity of crossfit exercises not only represents an easy risk for inexperienced athletes, but also for people who work regularly or those who are more advanced. Anyone who vigorously lifts too fast without a proper warm-up (and often even a good warm-up) is at risk of temporary and even permanent injury.

The big topic of debate returns to lifting technique, where exercises with this formless intensity have much greater potential to cause injury, especially to the joints and back.