Exercises one of the American institutions that the professional side is interested in building muscle and fitness.
The " Krosevi " ((Crossfit is a mathematical American offers a unique and different exercises that increase fitness and muscle strength, a set of exercises the Crossfit unique, where the trainee moving from exercises raise the bar to the high bar , and then to jump rope , and sorting as follows : implementation of the exercise raise the bar 15 times and then move to the horizontal bar and implemented 15 times then do the workout jump ropes 30 times and then return to the exercises raise the bar , but this time 12 several only, and the same thing when you go to exercises horizontal bar , performs each exercise 5 times with each time We offer convenient painting decrease 3 each to raise the bar and horizontal bar , but the number 30 is fixed in jump rope exercises .
1) raise the bar exercises : This exercise can be carried out more than technical and more than one way .
• The first way in which trainee to raise the bar on his shoulders so that مرفقاه away from the trunk, and the bar is stable above the shoulders before they raise above the middle of the head and back into position first , must apprentice, at the moment of lift, back with his head slightly to the back to protect his chin.
• The second method is called the elevation of payment or Push Press, which is similar to the first with a slight difference is that the trainee does bend the knees slightly before lifting then push the bar to the top middle of the head standing straight up, to move load over the shoulders to the legs as well, which is used when a sense of fatigue shoulders.
• The third way is sudden or installment Push Jerk where the intern who holds the bar the Boukzareth decline slightly and then suddenly raising the bar with a slight jump to prove beyond feet above the ground quickly when the bar is above the middle of the head .
2) horizontal bar exercises : implement more than technique as well .
• the first exercise a regular exercise in which the trainee to appreciate his body to be his chin above the iron rod that holds it with both hands .
• There is a horizontal bar with swing exercise the body or Kipping Pull ups, in this exercise, the trainee Bergehh his body a little bit before placing his chin above the penis, and this is move the commentator body to the front and then pay the iron rod , and intended to perform the exercise faster .
• There a horizontal bar Lafrahih exercise or Butterfly Kip and the trainee the Bergehh body tide from top to bottom and from bottom to top .
3) jump rope exercise : There are two ways to jump rope , the first is the passage of the rope under your feet once, and the second is the passage of the rope the bottom of your feet twice before تستقرا to the ground.
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