We present to your attention a set of CrossFit exercises for women. The program includes exercises that allow you to effectively work out problem areas.
Target muscle groups: gluteal muscles, front and back of the thighs, stabilizer muscles.
Starting position: feet hip-width apart take weights in both hands, arms extended along the body. We take a wide step forward with our right foot (strictly from the heel), bend both legs until the knee behind the standing leg touches the floor. At the lowest point between the thigh and lower leg, we hold an angle of 90 degrees. We keep the body straight, do not fall forward. Then we take a step back, return to the starting position.
Target muscle groups: gluteal muscles, front and back of the thighs, inner thigh.
Starting position: the legs are slightly wider than the pelvis, the pelvis is laid back, the knees are bent, the back is slightly bent, the shoulder blades are collected, the shoulders are straightened. Grasp the dumbbell with both hands so that it is between the feet. Holding the dumbbell with both hands, we extend the hips. In this case, the knees look strictly towards the socks, the pelvis is laid back. We straighten up, after which we return to the starting position. Remember to keep your back arched and your shoulders straight. We perform the upward movement, pushing off the heels.
Target muscle groups: latissimus dorsi, rhomboid, posterior deltoid.
Starting position: holding the rings with both hands, lean back (keep the body straight), arms extended, head, back and heels should be in one line. We pull ourselves up to the rings until the hands touch the body. We return to the starting position while continuing to hold the body straight, do not raise our shoulders up. The abdominal muscles are tense.
Target muscle groups: rectus abdominis muscle.
Starting position: lie on your back, arms and legs fully extended and touching the floor. We carry out the “folding” of the body, at the same time raising arms and legs from the floor. The abdominal muscles are tense, we try to touch our legs with our hands. We return to the starting position.
” Plank “
Target muscle groups: stabilizing muscles of the abdomen and back.
Starting position: we lie on the floor with our stomach down. We bend our arms at the elbows so that the elbow is exactly under the shoulder (an angle of 90 degrees), we move to an emphasis on the elbows. Avoid sagging in the lower back, the body should be in a straight line from the top of the head to the heels. The abdominal muscles are tense, we hold the body at the top for 20-30 seconds.