crossfit enthusiasts will be attracted by challenging and changing training, keep in good shape and make friends in the process. However, as bars rise - literally and figuratively - so do risks. Rome wasn't built in a day, so was your body. Cross assemblers are usually highly motivated and focused people, but it's important for them to relax. " Durability is more important than ability, "said Craig libenson, a chiropractor and boss of the Los Angeles sports and spine Association. Avoid these top 10 Mistakes and let you enjoy the benefits of crossfit in the next few years to ensure security.

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error 1: no base is built like a building, you must lay a solid foundation of strength before participating in any lifting. It's easy to jump up and lift weights or do five things a week, but it's not smart or safe. If you want to improve your fitness, train smarter, not harder. Slow and steady training is the best way to train athletes. If power is at the top of the pyramid, then stability is the foundation. Build your fitness base first, and then start to increase your intensity, whether it's weight, performance or changes in exercise. If you are a real crossfit beginner, take a look at the lessons on the ramp. Many crossfit boxes will offer a six week program where you can learn to master almost weightless movement patterns before entering the major league.

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error 2: sacrifice the form of repetition times

crossfit is essentially competitive. But that doesn't mean you should sacrifice your state to repeat more than your neighbors. For example, when doing push ups, don't turn your back down, when doing push ups, don't shrink your chest to the ground, or bend your knees inward when squatting. All of these sacrifices put you at risk of injury. " When you sacrifice form for quantity, you're always at risk, "says libenson. Nothing is more important than a proper form. Most of the actions in cross match need high power and heavy output. If you do it well, you'll get multiple benefits. If you don't do it right, you will only suffer.

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error 3: Overtraining

feeling a high level of personal record from achievements after hard training, crossfit may become addictive. Although it works wonders for your body and mind, it needs to be done under personal control. For most non athletes, this means doing three things a week. Over training can lead to exhaustion and even injury. Signs of overtraining include irritability, altered appetite, altered sleep patterns, performance stagnation, and loss of motivation. So remember to schedule a "rest" day so that your body can fully recover. [recovery] includes rehydration, diet, sleep, soft tissue work, and corrective exercise, "says libensen.

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error 4: continuous competition in training

whether it's competition with yourself or with others, you will be very motivated. But don't let that overshadow all the other benefits of crossfit. " "What's unique about crossfit is that it's' fitness, 'so it's very confusing," says libenson. This means that competitiveness is good, but not unhealthy. "

" because crossfit is in a group environment, it's like a pitcher throwing every ball hard, "he said. Pacing and recovery are important parts of training. Even in a professional football match, there may be 30 sprints with all-out efforts, 90% of the games are slow-paced recovery. "It's a good line, but over time, you'll be able to decide when to grow up, when to retreat, and let others shine." Error 5: failed to scale

scale - change delegate, weight, or time scheme to your fit - critical in cross fitting and one of the most underutilized components. PJ Stahl, CO owner and head coach of the steel fitness program, said it also has highly personalized features based on your exercise patterns, limitations and personal needs. If the word specifies 10 95 pound thrusters, but your personal record is 75 pounds, it's unwise to try to do it at the prescribed weight. But that doesn't mean you can't exercise. " Athletes can adjust their movement, reduce the range of motion, reduce the weight used or move at a slower speed, and focus on the form, "Starr said.

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error 6: lack of responsibility

cross fitness is a complete sport. The athlete calculates the number of repetitions, judges his actions (depth, stretching, etc.), and tells the time to complete the training. Exercise is based on honesty (unless you are in a competition and there are qualified judges). If you choose to always die 9 times when you should do 10 times, you are just cheating yourself. Or, if you post high numbers in training, but don't squat to the deepest part of the ball, you'll never get better. Take responsibility for your exercise, or ask a friend to help you solve the problem.

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error 7: ignoring warm-up is the most important thing any athlete can do. If your muscles are ready and warm, they will work. If not, your performance will be affected, increasing the risk of injury. "

" make sure you've stretched the joints properly and you've fully determined the range of motion to use in each movement, "Starr said. This not only increases the blood flow to the muscle and makes it work under the peak potential, but also simulates the movement mode of the nervous system. Weight skills work and athletic ability work. "

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error 8: when listing the reasons for people's Cross fitness, weight loss and muscle exercise, the ability to skip exercise usually ranks first. Unfortunately, flexibility and mobility will not even affect the top 10 of most people. Liquidity is critical to long-term performance and overall well-being. With better mobilityMake you a better cross trainer, allowing for better and faster recovery and injury prevention by increasing your range of motion. Now is the time to become your best friend with your styrofoam.

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error 9: saving sleep is as important as dieting and exercise. Over time, lack of sleep can weaken your performance and increase cortisol production, which causes the body to maintain fat. Don't be your own biggest enemy, and don't give up all your efforts in the box. If you want to do well in future training, you need to be able to recover from your previous training. This means a good night's sleep (about seven to eight hours for most people). Remember, the result is not how well you train, but how well you recover.

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error 10: ignore appropriate post work nutrition

after a severe work, your body's glycogen reserves are exhausted, in order to achieve the best muscle recovery, you must supplement them. What do you mean in layman's terms? Supplement your body with protein and carbohydrates within an hour after exercise, and you will recover faster and more effectively. "

" carbohydrates are necessary, but timing is crucial. "It's a window of opportunity for anabolism," said Olympic weightlifter, biochemist and sports nutrition lecturer Jane debenedo. The anabolic window is usually considered to be within 30 minutes of the end of exercise. The ratio of protein to carbohydrate was 1:1 or 2:1.

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