The result will be in a month
Even if there is no way to visit a fitness club, you can regularly engage in gymnastics at home 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 male, so there will be more effective training in which there are many repetitions and approaches: in it the total load is gained 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 is aimed at working with the whole body and effectively burns calories.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 while or with the required number of repetitions.Between circles you can arrange a vacation.
My training scheme is suitable for both a beginner and a prepared athlete - you just need to listen to your feelings and vary the number of circles.On average, it is worth performing 4-6 circles for training, two to three times a week.
Circular training - training aimed at burning fat
In the exercises, a large number of joints, ligaments and muscles are involved, so more calories will be burned.If you train at least three times a week, in a month a general tone will appear.Progress is better to track the measurements of volumes in the waist, chest, hips: the numbers on the scales may not change, but visually progress will be noticeable.This is important for motivation to continue classes.
You can alternate exercises and replace them with new ones so that the training does not bother.If you include endurance exercises in circular training, then the calorie consumption will be 30% more than from power training in the hall.
It is better to start with short classes and gradually increase the number of circles.If you count on a quick result and immediately exhaust yourself, you can burn out and give up training.
Before starting training, you must 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 aimed at the work of the main muscle groups, it only needs a sports rug for it.
Make a warm -up
A series of exercises at the beginning is aimed at warming up muscles and ligaments before physical exertion.It allows you to conduct training much more effective, to avoid injuries and sprains.
In the warm -up, it is worth turning on jumping on a rope, walking with lifting knees or running in place.Then you need to carry out articular gymnastics: rotation with brushes, arms, shoulders, head, etc. Now you can make stretching for 2-3 minutes - you need to connect your hands into the lock behind the back to stretch the shoulder joints, make the slopes to the sides.
You need to complete the warm -up of the same cardio exercises as at the beginning, but at a higher pace.Then you need to restore your breath, alternating a deep breath and exhale.
If there is no physical preparation at all, warm -up can be reduced to 5 minutes.
Make squats
I recommend this exercise to study the lower gluteal muscles.
We get up evenly, we put the feet slightly wider than the shoulders and turn the socks out.The knees should not go beyond the fingers of the foot, and the hands must be folded into the castle in front of you.On a deep breath we do a squat.
You can pick up additional weights - dumbbell or weight.The exercise must be done within 2-3 minutes.
You can make squats with additional burden, for example, take a dumbbell
Perform frontal attacks
The exercise will help strengthen the inner surface of the hips.
What muscles use frontal attacks?Unlike classic ones, the attacks allow you to additionally work out the inner thigh surface and medium gluteal muscles.
For the frontal attack to the side, you need to stand smoothly and hold the feet shoulder -width apart.Now we take a step to the side and begin to squat.The body weight cannot be completely transferred to one side, and evenly distribute between both legs.We make sure that the case does not fall into one of the sides, and the knee does not go beyond the foot of the foot.
Now you need to push off your 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 other direction.The legs should be widely placed from each other.The duration of frontal attacks is 2-3 minutes.
During the exercise, you need to ensure that the breath does not knock down.
Frontal attacks help strengthen the inner surface of the hips.
Make push -ups
If there is physical preparation, you can choose classic push -ups.If it is too difficult, I recommend making 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 lifting the pelvis up.We put our palms exactly under the shoulder joints, we have the elbows close to the body and do not spread to the sides.
The case should fall low.It is important to breathe correctly: we bend our hands on inspiration, rise on exhalation.We perform the exercise for 2 minutes.
When you perform push -ups from your knees the technique is the same: the body forms a straight line.It is necessary to monitor the location of the palms relative to the shoulders.
During the exercise, only muscles and joints of the hands should work.The remaining joints should be stable, that is, motionless during training.
If you practice on a fitness rug, the knees will not hurt from the solid floor.
The result from regular circular training will be noticeable in a month.
To stay in the role of "climber"
This exercise is also called “climblase” - alternating pulling the knees to the 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 performed at a low pace.
We get up so that the palms are exactly under the shoulders, strain the stomach, it is necessary to tighten the pelvis so that the body forms one line, as if you were performing push -ups.The press must be in suspense so that the correct position of the body is preserved.
First you need to tighten one leg with a knee to the chest, then return it to its place, then you need to tighten the other, simulating the run.We quickly change our legs, pulling the right or left knee to the chest.Exercise must be performed for at least 2 minutes.
It is better to always keep the press tense and retracted.
It can be difficult for a beginner to perform this exercise with a high pace, so you need to regulate the load on well -being.
Make Burpee
In this effective exercise, the muscles of the case, shoulder girdle, arms, legs and buttocks are involved.It combines a jump, a bar and push -ups.
We get up straight, put our feet shoulder -width apart.We rest on the floor with our hands and make a deep squat.Without tearing the palms from the floor, we make a jump, while the legs straighten up and you will stand in the position of the bar.It is necessary to ensure that the palms are exactly under the shoulders, and the body forms one even line.
Now we bend the elbows along the body and touch the chest.In this case, the body should remain even.We return to the position of the bar, jump the knees to the chest with a jump, then abruptly jump up with his 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 -being so that there is no dizziness.
If you feel malaise or dizziness, you need to stop the Burpee and replace it with another exercise in the training program.
Which is useful for home training
Even at home training, comfortable sports shoes will come in handy.In some exercises, it will help additionally 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 rug for yoga or fitness.With it you can comfortably train, regardless of the chosen place - at home or in nature.During intense classes, the rug will absorb sweat from the palms and the hands will not slide.
Elastic Expanders, weighting agents, jump ropes and other equipment will provide an additional load for muscles.It will be possible to include new exercises in the training cycle, focusing on those muscles that you want to work carefully.