9大crossfit基础动作（男女通用）
CROSSFIT（别名：混合健身）是一种健身技术体系，它的英文原意是全面强健，包括体能，力量，爆发力，速度，协调性，柔韧性等等。 Crossfit则综合了田径，体操与举重的许多动作进行无间歇练习，这种练习方式的基本原则就是。全面的身体素质发展，竞技体适能。（包含举重、体操、划船、跳绳、药球等，但它绝对不等于任何其中一个单项。CrossFit不等于举重，也不等于体操。它关注与你的身体素质与能力的提高，发展的不光是力量，还有爆发力、速度、协调性、耐力等等；所有完成运动所需要的条件，故又有称其为全面健身。）The Air Squat徒手深蹲http://pic2.qnpic.com/doimg/pepsl2010/e7e849f2/http://pic2.qnpic.com/doimg/pepsl2010/611b952a/The Front Squat前深蹲http://pic2.qnpic.com/doimg/pepsl2010/99f6525b/http://pic2.qnpic.com/doimg/pepsl2010/6aabcaa3/The Overhead Squat过头深蹲http://pic2.qnpic.com/doimg/pepsl2010/01c57edb/http://pic2.qnpic.com/doimg/pepsl2010/6e433d56/The Deadlift硬拉http://pic2.qnpic.com/doimg/pepsl2010/89e7905e/http://pic2.qnpic.com/doimg/pepsl2010/2a4206be/The Medicine-Ball Clean药球翻转http://pic2.qnpic.com/doimg/pepsl2010/0342e030/http://pic2.qnpic.com/doimg/pepsl2010/2962b0c7/The Sumo Deadlift High Pull相扑高位硬拉http://pic2.qnpic.com/doimg/pepsl2010/326bf39b/http://pic2.qnpic.com/doimg/pepsl2010/3f8a8e3d/The Shoulder Press肩部推举http://pic2.qnpic.com/doimg/pepsl2010/c610e091/http://pic2.qnpic.com/doimg/pepsl2010/a0559d7c/The Push Jerk借力挺举http://pic2.qnpic.com/doimg/pepsl2010/86bbedcc/http://pic2.qnpic.com/doimg/pepsl2010/a718629c/The Push Press借力推举http://pic2.qnpic.com/doimg/pepsl2010/2773680f/http://pic2.qnpic.com/doimg/pepsl2010/8857674b/下面是一些器械和工具的练习动作想要接触crossfit的可以可以参考山羊挺身器上全程卷腹http://pic2.qnpic.com/doimg/pepsl2010/17524eff/
标准山羊挺身目标下背http://pic2.qnpic.com/doimg/pepsl2010/b92e47b4/
山羊挺身目标臀+背注意看身体支撑位置的变化http://pic2.qnpic.com/doimg/pepsl2010/0a9f7de3/坐姿划船http://pic2.qnpic.com/doimg/pepsl2010/d614216f/分腿仰卧起坐http://pic2.qnpic.com/doimg/pepsl2010/915e626c/基础俯卧撑http://pic2.qnpic.com/doimg/pepsl2010/3458ae4b/体操类运动项目http://pic2.qnpic.com/doimg/pepsl2010/8e85c54e/吊环后背划船http://pic2.qnpic.com/doimg/pepsl2010/3b106380/吊环臂屈伸http://pic2.qnpic.com/doimg/pepsl2010/f3f82959/吊环引体向上臂屈伸http://pic2.qnpic.com/doimg/pepsl2010/173450ab/最经典的波比跳http://pic2.qnpic.com/doimg/pepsl2010/a5ab2163/跳绳http://pic2.qnpic.com/doimg/pepsl2010/ed4235c5/双摇http://pic2.qnpic.com/doimg/pepsl2010/41c66bf4/引体向上的不同难度变体http://pic2.qnpic.com/doimg/pepsl2010/fc225f7a/http://pic2.qnpic.com/doimg/pepsl2010/51bc4537/http://pic2.qnpic.com/doimg/pepsl2010/7a47f09e/http://pic2.qnpic.com/doimg/pepsl2010/3f80bcd5/http://pic2.qnpic.com/doimg/pepsl2010/99a38827/http://pic2.qnpic.com/doimg/pepsl2010/45f4acb7/哑铃肩推的不同难度变体http://pic2.qnpic.com/doimg/pepsl2010/9111a172/http://pic2.qnpic.com/doimg/pepsl2010/ef71c1ec/http://pic2.qnpic.com/doimg/pepsl2010/a88d919b/http://pic2.qnpic.com/doimg/pepsl2010/824c7773/http://pic2.qnpic.com/doimg/pepsl2010/59b947d5/单腿深蹲http://pic2.qnpic.com/doimg/pepsl2010/421fad73/箭步蹲http://pic2.qnpic.com/doimg/pepsl2010/98af8d0a/颈前箭步蹲http://pic2.qnpic.com/doimg/pepsl2010/c72d5edd/过头箭步蹲http://pic2.qnpic.com/doimg/pepsl2010/b16f0808/负重深蹲http://pic2.qnpic.com/doimg/pepsl2010/f8c4289d/深蹲挺举http://pic2.qnpic.com/doimg/pepsl2010/79e637f4/壶铃甩摆http://pic2.qnpic.com/doimg/pepsl2010/76bf347f/借力倒立撑http://pic2.qnpic.com/doimg/pepsl2010/5e75a291/标准倒立撑http://pic2.qnpic.com/doimg/pepsl2010/f34889fe/爬绳http://pic2.qnpic.com/doimg/pepsl2010/56c6d86b/爬绳（释放双腿）http://pic2.qnpic.com/doimg/pepsl2010/2a11660a/
这么详细的教程都在这了，不好好练可惜了！
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