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an exercise High intensity fitness program She took the world by storm fitness In the last years. But what makes this training method so popular and effective? The answer partly lies in one of its key technologies:Amrab (As many rounds as possible). In this article I invite you to discover AMRAP in CrossFit and how to use it to enhance your performance and develop your abilities. to bear And yours power.

Understanding AMRAP in CrossFit

What is AMRAP in CrossFit?

AMRAP is a very popular training technique in High intensity fitness program. The principle is simple: complete the maximum number of rounds of the exercise circuit in the allotted time. For example, a 10-minute AMRAP workout would consist of chaining exercises together as quickly as possible and counting the number of laps completed before the allotted time runs out.

benefits

Improving cardiorespiratory capacity : By practicing AMRAP sessions regularly, you can improve your cardiorespiratory capacity. The rapid sequence of exercises affects the heart and lungs, which over time increases their efficiency and endurance.

Muscle Building : AMRAP allows you to work several muscle groups in one exercise. By combining different exercises that target different areas of the body, you strengthen your muscles in a balanced and harmonious way.

Eliminate fat : AMRAP sessions are particularly effective in burning calories and getting rid of fat. Thanks to the high intensity and variety of exercises, your metabolism remains high even after training, thus promoting fat burning.

Adapt AMRAP to your level

Choose the right exercises

To adapt AMRAP to your level, it is necessary to choose the right exercises. the High intensity fitness program Includes movements GymnasticslWeight lifting And based on the heart (Jump rope, sprints, burpees). You can choose exercises from these categories based on your skills and goals.

Determine the AMRAP time

The time to perform an AMRAP depends on your fitness level and goals. For beginners, a 5-10 minute AMRAP is a good place to start. As you progress, you can increase the duration to challenge your body.

Tips for successfully completing your first AMRAP

• Technology above all : It is necessary to master the exercise technique before embarking on AMRAP. Incorrect technique can lead to injury. Do not hesitate to seek advice from a coach or experienced practitioner to ensure correct execution of the movements.
• Find the right rhythm : During the first AMRAP, it is important to find the right rhythm. It's not about sacrificing the quality of movements in order to move faster. Find a rhythm that allows you to perform as many repetitions as possible while respecting good technique.

Vary your AMRAP workouts

Exercise groups

Diversity is key to avoiding stagnation and continuing to progress. Vary your AMRAP exercises to use different muscle groups and avoid monotony. Experiment with different exercise combinations to create challenging and varied exercises, for example:

• Full body workout : For a full-body workout, combine gymnastics, weightlifting and cardio. For example, a 12-minute AMRAP workout, including pull-ups, deadlifts and sprints, will activate all your muscles and improve your fitness.
• Target specific muscle groups : If you want to train specific muscle groups, choose exercises that directly use them. For example, for an AMRAP workout that focuses on the lower body, you might include squats, lunges, and box jumps.

Combining AMRAP with other training methods

AMRAP can be combined with other training methods to obtain a complete and balanced program. For example, you can combine courses HIIT (High Intensity Interval Training, or HIIT) or classic bodybuilding into your training week to diversify the demands and improve your progress.

Precautions and recovery tips

AMRAP risks

Like any intense training, AMRAP carries risks. The goal of completing as many tricks as possible in a limited time can lead to neglect of technique and posture, thus increasing the risk of injury. It is always essential to prioritize the quality of movements and not push your body beyond its limits.

How to recover effectively after AMRAP?

Recovery is essential to avoid injury and maximize the benefits of your training. Here are some tips for optimal recovery after AMRAP:

• Stretching to enhance flexibility and reduce muscle tension.
• Hydrate yourself to replace the loss of water and minerals due to sweating.
• Eat a diet rich in protein and carbohydrates to promote muscle repair and strengthening.
• Get enough sleep to allow your body to replenish.

AMRAP in CrossFit and weight loss

Compared with HIIT

HIIT and AMRAP are two effective training methods to burn calories and promote weight loss. Both methods intensely work the cardiovascular system and muscles, resulting in high energy expenditure. The difference lies mainly in the training structure: HIIT training alternates periods of intense effort and recovery, while AMRAP involves completing as many rounds as possible in a given time.

Integrate AMRAP into your training program

AMRAP can be incorporated into your training program to promote weight loss. By combining AMRAP with other training methods and eating a balanced diet, you can increase your chances of losing weight while improving your athletic performance.

What to remember

AMRAP in CrossFit is a strength training method for building endurance and strength. By adapting exercises, repetitions, and duration to your level, you can enjoy the many benefits of AMRAP while reducing the risk of injury. Don't forget to vary your workouts, prioritize technique, and allow yourself recovery time in order to progress effectively and safely.

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