The result will be in a month
Even if there is no way to visit a fitness club, it is possible to regularly engage in gymnastics at home and create a dream figure for a hot season.It is not necessary to buy simulators: your weight is sufficient.
Female physiology differs from the male, 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 gravity.We will tell you how to perform 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 in sequence with the minimum time to rest between the elements, up to 25 seconds.The cycle or circle may include 4-8 exercises.Each must be performed for a while or with the required number of repetitions.Among the circles you can organize a holiday.
My training scheme is suitable for both a beginner and a prepared athlete: you just have to listen to your feelings and vary the number of clubs.On average, it is worth performing 4-6 training rims, two to three times a week.
Circular training - training aimed at burning fats
In the exercises, a large number of joints, ligaments and muscles are involved, therefore more calories will be burned.If you train at least three times a week, a general tone will appear in a month.Progress is better to trace the measurements of the volumes in life, chest, hips: the numbers on the stairs may not change, but the progress visually will be evident.This is important for the motivation to continue the lessons.
You can alternate exercises and replace them with new ones so that training is not distinguished.If you include resistance exercises in circular training, the caloric consumption will be 30% more than the power training in the room.
It is better to start with short classes and gradually increase the number of circles.If you count on a quick result and run out immediately, you can burn and give up training.
Before starting training, you absolutely must consult a doctor and find out if you have restrictions on physical activity.
Circular training is very effective for fat combustion
Circular training is aimed at the work of the main muscle groups, it only needs a sports carpet for this.
Make a heat -Up
A series of exercises at the beginning aims to heat muscles and ligaments before physical effort.It allows you to conduct much more effective training, to avoid injuries and distortions.
In the heat -Up, it is worth turning on the jump on a rope, walking with the lifting knees or running in place.So you have to perform joint gymnastics: rotation with brushes, arms, shoulders, head, etc.Now you can stretch for 2-3 minutes: you have to connect your hands in the lock behind the back to lengthen the shoulders of the shoulders, make the slopes on the sides.
It is necessary to complete the heat of the same cardio exercises at the beginning, but at a higher rhythm.So you have to restore the breath, alternating a deep breath and exhaling.
If there is no physical preparation, the heat -Up can be reduced to 5 minutes.
Squat
I recommend this exercise to study lower buttock muscles.
We get up evenly, we put our feet slightly wider than the shoulders and remove the socks.The knees should not go beyond the fingers of the foot and the hands must be folded in the castle in front of you.From a deep breath we make a squat.
You can collect additional weights: handlebar or weight.The exercise must be done within 2-3 minutes.
You can do squats with an additional burden, for example, take a handlebar
Perform frontal attacks
The exercise will help to strengthen the internal surface of the hips.
Which muscles use front attacks?Unlike the classic ones, the attacks allow you to also process the surface of the internal thigh and the medium buttock muscles.
For the front front attack, it is necessary to stay smoothly and keep the shoulder of the feet away.Now let's take a step to the side and start to crouch.Body weight cannot be completely transferred to one side and distribute evenly between the two legs.We assure us that the case does not fall into one of the sides and that the knee does not go beyond the foot of the foot.
Now you have to reject the foot, on which the attack was performed, take a prefix step and take the starting position.We repeat the actions: we take off in the opposite direction.The legs should be widely positioned from each other.The duration of the front attacks is 2-3 minutes.
During the exercise, it is necessary to make sure that the breath does not break down.
The front attacks help to strengthen the internal surface of the sides.
Create push -ups
If there is a physical preparation, you can choose Push -Up Classic.If it's too difficult, I recommend you make them from the knees.
It is necessary to take the correct starting position: the body forms a single line from the head without a deflection in the lower back or lift the pelvis.We put the palms of the palm trees exactly under the joints of the shoulder, we have the elbows near the body and we do not spread on the sides.
The case should lower.It is important to breathe correctly: we bend our hands on the inspiration, raise the exhalation.We perform the exercise for 2 minutes.
When performing push -Up from the knees, the technique is the same: the body forms a straight line.It is necessary to monitor the position of the palms with respect to the shoulders.
During the exercise, only the muscles and joints of the hands should work.The remaining joints should be stable, i.e. properties during training.
If you train on a fitness carpet, the knees will not hurt the solid floor.
The result of a regular circular training will be evident in a month.
To stay in the role of "climber"
This exercise is also called "Climblase" - alternating by pulling his knees on his chest in particular the emphasis.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 performed at a low pace.
We get up so that the palms are exactly under the shoulders, they strive the stomach, it is necessary to tighten the pelvis so that the body forms a line, as if you were performing push -up.The print must be outstanding so that the correct position of the body is preserved.
First you have to tighten a leg with one knee in the chest, then return it to its place, then it is necessary to tighten the other, simulating the race.We quickly change our legs, pulling the right or left knee on the chest.Exercise must be performed for at least 2 minutes.
It is better to always maintain the press and withdrawn print.
It can be difficult for a beginner to perform this exercise with a high pace, so it is necessary to adjust the load on well -being.
Make burpee
In this effective exercise, the muscles of custody, shoulder belt, arms, legs and buttocks are involved.Combine a leap, a bar and a push.
We raise straight, we get the shoulder of the feet away.We rest on the floor with our hands and make a deep squat.Without snatching the palms from the floor, we jump, while the legs straightened and you will find yourself 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 bend our elbows along the body and touch the chest.In this case, the body should remain uniform.Let's go back to the position of the bar, jump our knees on the chest with a jump, then jump abruptly with your hands raised.During Burpee, the back should be kept evenly and look at you in front of you.We do the exercise for 1-2 minutes.
During Burpee, it is necessary to monitor wellness so that there are no dizziness.
If you feel malaise or dizziness, you have to stop the Burpee and replace it with another exercise in the training program.
Which is useful for home training
Also at home workouts, the comfortable sports shoes will return useful.In some exercises, it will also help cushion the load of shock and it will be possible to take a stable position during the execution of push -Up or bar.
I recommend buying a carpet for yoga or fitness.With it you can train comfortably, regardless of the chosen place - at home or in nature.During the intense classes, the carpet will absorb sweat from the palms and the hands will not slide.
The elastic expansions, the weighing agents, the 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 you want to work carefully.