The result will be in a month
Even if there is no way to visit a fitness club, you can participate regularly in home gymnastics and create a dream figure for a warm season.It is not necessary to buy simulators: your own weight is enough.
Female physiology differs from man, so there will be a more effective training in which there are many repetitions and approaches: in it the total load is obtained due to the amount of work, and not its severity.We will tell you how to execute 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 carried out sequentially with the minimum time to rest between the elements, up to 25 seconds.The cycle or circle can include 4 to 8 exercises.Each must be done for a while or with the required number of repetitions.Between circles you can organize a vacation.
My training scheme is adequate for both a beginner and for a prepared athlete: he only needs to listen to his feelings and vary the amount of circles.On average, it is worth making 4-6 circles for training, two or three times per week.
Circular training: training aimed at burning fat
In the exercises, it is a lot of joints, ligaments and muscles, so they will burn more calories.If you train at least three times a week, a general tone will appear in a month.Progress is better to track volume measurements on the waist, chest, hips: the numbers in the balance may not change, but visual progress will be remarkable.This is important for motivation to continue classes.
You can alternate the exercises and replace them with new ones so that the training is not bother.If it includes resistance exercises in circular training, then calorie consumption will be 30% more than energy training in the hall.
It is better to start with short classes and gradually increase the number of circles.If you have a quick result and immediately run out, you may burn and give up training.
Before starting to train, you should definitely consult a doctor and find out if you have restrictions on physical activity.
Circular training is very effective to burn fat
Circular training is aimed at the work of the main muscle groups, it only needs a sports carpet for it.
Make a warm
A series of exercises at the beginning aims to heat the muscles and ligaments before physical effort.It allows you to perform a much more effective training, to avoid injuries and sprains.
In the warm, it is worth jumping on a rope, walking with lifting knees or running in its place.Then, articular gymnastics must be carried out: rotation with brushes, arms, shoulders, head, etc.You can now stretch for 2-3 minutes: you must connect your hands on the lock behind the back to stretch the shoulder joints, make the slopes to the sides.
You must complete the warm of the same cardiovascular exercises as at first, but at a higher pace.Then you need to restore your breathing, alternating a deep and exhaling breathing.
If there is no physical preparation at all, the warm can be reduced to 5 minutes.
Make squatillas
I recommend this exercise to study the lower buttock muscles.
We get up evenly, put our feet a little more wider than the shoulders and return the socks.The knees should not go beyond the fingers of the foot, and the hands must bend in the castle in front of you.In deep breath we make a squat.
You can collect additional weights: dumbbells or weight.The exercise must be done in 2-3 minutes.
You can make squats with additional load, for example, take a dumbbell
Make frontal attacks
Exercise will help strengthen the internal surface of the hips.
What muscles use front attacks?Unlike the classics, the attacks also allow you to solve the internal surface of the thigh and the medium buttock muscles.
For the frontal attack to one side, you must stop gently and hold the shoulder width of the feet.Now we take a step aside and start putting on snatch.Body weight cannot be completely transferred on one side and distribute evenly between both legs.We ensure that the case does not fall on one sides, and the knee does not go beyond the foot of the foot.
Now you must push the foot, in which the attack was performed, take a step of prefix and take the initial position.We repeat the actions: we take off in the other direction.The legs must be placed widely with each other.The duration of frontal attacks is 2-3 minutes.
During exercise, you must ensure that breathing does not tear down.
Front attacks help strengthen the internal surface of the hips.
Push -Us
If there is a physical preparation, you can choose Push -Us classic.If it is too difficult, I recommend making them knees.
It is necessary to take the correct initial position: the body forms a single line from the head without a deviation in the lower back or lifting the pelvis.We put our palms exactly under the shoulder joints, we have the elbows near the body and we do not spread to the sides.
The case should fall low.It is important to breathe correctly: we fold our hands in inspiration, we rise in exhalation.We perform the exercise for 2 minutes.
When you push from 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 joints of the hands should work.The remaining joints must be stable, that is, motionless during training.
If you practice on a physical conditioning carpet, the knees do not hurt from the solid floor.
The result of regular circular training will be remarkable in a month.
Stay in the role of "climber"
This exercise is also called "tlubblase", alternating pulling the knees towards the chest on an emphasis of bedtime.It can be done in two versions.The first option is for trained athletes, at high speed, with imitation of running or uploading the top in the bar.The second option, for beginners, is done at a low rate.
We get up so that the palms are exactly under the shoulders, sneak their stomach, it is necessary to tighten the pelvis so that the body forms a line, as if it were pushing.The press must be suspended so that the correct position of the body is preserved.
First you must squeeze a leg with a knee to the chest, then return it to its place, then you must tighten the other, simulating the race.We quickly change our legs, pulling the right or left knee towards the chest.The exercise must be done for at least 2 minutes.
It is better to always keep the press in time and retracted.
It can be difficult for a beginner to perform this exercise with a high pace, so you must regulate the load in the well.
Make burpee
In this effective exercise, the muscles of the box, the shoulder waist, arms, legs and buttocks are involved.Combine a jump, a bar and thrust.
We get up straight, separate the shoulder width from the feet.We rest on the floor with our hands and make a deep squat.Without starting the palms of the floor, we jump, while the legs are straightened 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 fold the elbows along the body and touch the chest.In this case, the body must remain uniform.We return to the position of the bar, jump our knees to the chest with a jump and then abruptly jumped with the hands raised.During Burpee, your back must keep evenly and look in front of you.We do the exercise for 1-2 minutes.
During Burpee, you must monitor the well so that there are no dizziness.
If you feel discomfort or dizziness, you must stop the burpee and replace it with another exercise in the training program.
Which is useful for home training
Even in home training, comfortable sports shoes will be useful.In some exercises, it will also help amortize the shock load, and it will be possible to take a stable position during the execution of push -UPS or the bar.
I recommend buying a yoga or fitness carpet.With him he can train comfortably, regardless of the chosen place, at home or in nature.During intense classes, the carpet will absorb the sweat of the palms and the hands will not slide.
Elastic expanders, weighting agents, jump strings 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 those muscles that you want to work carefully.