The result will be in a month
Even if there is no way to visit a fitness club, you can get involved regularly in gymnastics at home and create a dream figure for a hot season.It is not necessary to buy simulators: your own weight is sufficient.
Female physiology differs from males;Therefore, there will be more effective training in which there are many repetitions and approaches: in it the total load is obtained due to the amount of work, not its severity.Let's tell you how to run a circular program at home.
What is the effective circuit training program
Circular training aims to work with the whole body and effectively burns calories.The exercises must be performed sequentially with the minimum time to rest between the elements - up to 25 seconds.The cycle or circle may include 4 to 8 exercises.Each must be performed for a time or with the necessary number of repetitions.Among the circles, you can organize vacation.
My training scheme is suitable for beginners and prepared athletes - you just need to hear your feelings and vary the number of circles.On average, it is worth performing 4 to 6 circles for training two to three times a week.
CIRCULAR TRAINING - Training intended to burn fat
In exercises, a large number of joints, ligaments and muscles are involved, so that more calories are burned.If you train at least three times a week, in a month a general tone will appear.It is better to track the progress of volume measurements at the waist, chest, hips: Numbers on scales may not change, but visually will be noticeable.This is important for the motivation to continue classes.
You can switch exercises and replace them with new ones so that training doesn't worry.If you include resistance exercises in circular training, calorie consumption will be 30% more than energy training in the salon.
It is better to start with short classes and gradually increase the number of circles.If you have a quick result and run out immediately, you can burn and give up training.
Before you start training, you should definitely consult a doctor and find out if you have restrictions on physical activity.
Circular training is very effective for burning fat
Circular training is intended for the work of the main muscle groups, it only needs a sports carpet for it.
Make a hot -up
A series of exercise at first aims to warm up muscles and ligaments before physical exertion.It allows you to perform much more effective training to avoid injury and sprains.
In what hot, it is worth turning jumping on a rope, walking with knees lifting or running in place.Then you need to perform joint gymnastics: rotation with brushes, arms, shoulders, head, etc.Now you can stretch for 2-3 minutes - you need to connect your hands in the lock behind your back to stretch your shoulder joints, make the sides.
You need to complete the heating of the same cardio exercises from the beginning, but at a higher pace.Then you need to restore your breath, alternating deep breath and expire.
If there is no physical preparation, hot -up can be reduced to 5 minutes.
Make squats
I recommend this exercise to study the lower gluteal muscles.
We get up uniformly, put our feet a little wider than the shoulders and divert the socks.The knees should not go beyond the toes, and the hands should be folded in the castle in front of you.Deep down, we do a squat.
You can get additional weights - dumbbell or weight.The exercise should be done within 2-3 minutes.
You can make squats with additional load, for example, take a dumbbell
Perform front attacks
Exercise will help strengthen the inner surface of the hips.
Which muscles use front attacks?Unlike the classics, attacks allow you to elaborate the inner surface of the thigh and the medium glute muscles.
For the front attack next to you, you need to stand and hold your feet -wrap your shoulder.Now we take a step to the side and start squat.Body weight cannot be completely transferred to one side and distribute evenly between the two legs.We guarantee that the case does not fall on one side, and the knee does not go beyond the foot of the foot.
Now you need to push the foot, where the attack was performed, give a prefix step and take the starting position.We repeat the actions - we take off in the other direction.The legs should be widely placed from each other.The duration of front attacks is 2-3 minutes.
During exercise, you need to ensure that breathing does not bring down.
Front attacks help strengthen the inner surface of the hips.
Push -ups
If there is physical preparation, you can choose the classic push -ups.If it is very difficult, I recommend it makes them knee.
It is necessary to take the correct starting position: The body forms a single line of the head without a deflection on the bottom of the back or lifting the pelvis up.We put our hands exactly under the shoulder joints, we have the elbows close to the body and we do not spread to the sides.
The case should fall low.It is important to breathe properly: we fold our hands on inspiration, being born in exhalation.We performed the exercise for 2 minutes.
When you perform push -ups on your knees, the technique is the same: the body forms a straight line.It is necessary to monitor the location of the palms in relation to the shoulders.
During exercise, only muscles and hand joints should work.The remaining joints must be stable, that is, real estate during training.
If you practice in a fitness rug, your knees will not hurt the solid floor.
The result of regular circular training will be noticeable in a month.
To remain in the role of "climber"
This exercise is also called "climate" - alternating pulling your knees on your chest in an emphasis of lying down.It can be performed in two versions.The first option is for trained athletes, at high speed - with imitation of running or climbing the top in the bar.The second option - for beginners - is made at a low pace.
We take the palms to be exactly under the shoulders, strain the stomach, it is necessary to tighten the pelvis so that the body forms a line, as if you were performing push -ups.The press must be on suspense so that the correct position of the body is preserved.
First, you need to tighten one leg with a knee in the chest and then return it to your place, then you need to tighten the other, simulating the race.We quickly changed our legs, pulling the right or left knee to the chest.Exercise should be performed for at least 2 minutes.
It is always better to keep the press tense and withdrawn.
It can be difficult for a beginner to perform this exercise at a high pace, so you need to regulate the load in the good.
Burpee
In this effective exercise, the muscles of the case, waist, arms, legs and buttocks are involved.It combines a jump, a bar and push -ups.
We get up erect, push the width of the shoulders of our feet.We rested on the floor with our hands and make a deep squat.Without riping the palms from the hands of the floor, we jump as the legs straighten and you will be in the position of the bar.It is necessary to ensure that the palms are exactly under the shoulders and the body forms a uniform line.
Now we double the elbows along the body and touch the chest.In this case, the body must remain uniform.We went back to the position of the bar, jumping our knees on the chest with a jump and then abruptly jumped with our hands raised.During Burpee, your back should be kept evenly and look in front of you.We do the exercise for 1-2 minutes.
During Burpee, you need to monitor the well -for no dizziness.
If you feel poorly -being or dizziness, you need to stop Burpee and replace it with another exercise in the training program.
What is useful for home training
Even in home training, comfortable sports shoes will be useful.In some exercises, it will additionally help the shock load and it will be possible to assume a stable position while performing push -ups or the bar.
I recommend buying a rug for yoga or fitness.With it, you can train comfortably, regardless of the place chosen - at home or in nature.During intense classes, the rug absorbs the sweat of palms and hands do not slide.
Elastic expanders, weighting agents, heels and other equipment will provide an additional load for the muscles.It will be possible to include new exercises in the training cycle, focusing on the muscles you want to work carefully.