The result will be in a month
While there is no way to visit a fitness club, you can often get involved in gymnastics at home and make dream numbers for a warm season.It doesn't have to buy a simulator: your own weight is enough.
Women's physiology is different from men, so there will be more effective exercises where there is a lot of repetition and approach: in which the amount of load is obtained due to the amount of work, rather than its severity.We will tell you how to implement a round program at home.
What is the Circuit Training Program effective
Circular exercises are intended to work with the whole body and burn calories effectively.Training must be done in a minimum with a minimum of rest between elements - up to 25 seconds.The cycle or circle may include 4 to 8 exercises.Each must be done for a while or with the required number of repetitions.Between the circles you can arrange a vacation.
My training scheme is suitable for both beginners and athletes provided - you just need to hear your feelings and change the number of circles.On average, it is worth performing 4-6 circles for training, two to three times a week.
Circular Exercises - Exercises aimed at burning fat
In training, a large number of joints, ligaments and muscles are involved, so more calories will burn.If you train at least three times a week, in a month a general tone will appear.Progress is better to keep track of volume measurements in the waist, chest, hips: numbers on a scale may not change, but visual progress will be visible.This is important for motivation to continue classes.
You can practice alternatives and replace it with new ones so that the training does not interfere.If you include durability training in round training, then the use of calories will be 30% more than the power training in the hall.
It is best to start with a short class and gradually increase the number of circles.If you rely on quick and immediate results, you can burn and release exercises.
Before starting your training, you must consult your doctor and know if you have restrictions on physical activity.
Round exercises are very effective for burning fat
Circular training is intended for the work of the main muscle group, it only requires a sports carpet for it.
Make a warm
A series of exercises were initially intended to warm up muscles and ligaments before physical work.It allows you to perform more effective training, to avoid injury and sprains.
In the warmth, it is worth turning on the rope, walking by lifting the knee or running in place.Then you need to perform articular gymnastics: rotation with brush, arms, shoulders, heads, and more.
You need to complete the same cardio training as at first, but at a higher rate.Then you need to restore your breath, replace the 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 lower gluteal muscles.
We got up evenly, we put their feet a little wider than the shoulders and turned on the socks.The knees cannot go beyond the toes, and the hands must be folded into the palace in front of you.In our breathing we do a bar.
You can take extra weight - dumbbell or weight.Training must be done within 2-3 minutes.
You can create squats with additional loads, for example, take a dumbbell
Doing a frontal attack
This exercise will help strengthen the inner surface of the hip.
What muscles use frontal attacks?Unlike the classic, the attack allows you to handle the surface of the inner thighs and moderate gluteal muscles.
For frontal attacks to the side, you need to stand smoothly and hold the shoulders of the legs.Now we take steps to the side and start to squat.Weight can not be completely transferred to one side, and evenly between the two feet.We make sure that the case does not fall into one side, and the knees do not go beyond the feet.
Now you need to push your feet, where the attack is done, take the prefix step and take the starting position.We repeat the action - we departed in the other direction.The feet should be widely placed from each other.The frontal attack period is 2-3 minutes.
During training, you need to make sure that your breath does not knock.
The front attack helps strengthen the inner surface of the hip.
Make push -ups
In the event of physical preparation, you can choose classic push -ups.If it's too difficult, I suggest making them from the knees.
It is necessary to take the correct starting position: the body forms a row from the head without deflection at the bottom or lifting the pelvis.We put our palms under the shoulder joint, we have elbows close to the body and do not spread to the side.
The case should fall low.It is important to breathe properly: we bend our hands on inspiration, rise to breathe.We did 2 minutes of training.
When you do 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 compared to the shoulders.
During exercise, only the muscles and joints should work.The remaining joints should be stable, that is, not moving during training.
If you practice on a fitness carpet, your knees will not hurt from the solid floor.
The results of regular round exercises will be visible in a month.
To remain in the role of “climbers”
The exercise is also called "Climble" - alternating knee to the chest with an emphasis on lying down.It can be done in two versions.The first option is for trained athletes, with high speed - with imitations running or climbing the top of the bar.The second option - for beginners - is done at a low rate.
We wake up so that the palms are properly under the shoulder, stomach tension, it is necessary to tighten the pelvis so that the body forms a row, as if you do it.The newspaper must be postponed so that the proper body position is preserved.
Start -starting you need to tighten one foot with your knees to the chest, then return to its place, then you need to tighten the other, simulating the run.We quickly changed our feet, pulling right or left knees to the chest.Training must be done for at least 2 minutes.
It is best to always keep the newspaper tense and withdraw.
It can be difficult for beginners to do this training at a high rate, so you need to control the burden on well -being.
Make a burpee
In this effective exercise, the case of the case, shoulder, arms, legs and buttocks are involved.It combines jumps, bars and push.
We got up straight, putting our shoulders.We rest on the floor with our hands and make a deep bar.Without tearing the palms from the floor, we jumped, while the feet straightened and you would stand in the bar.It is necessary to make sure that the palms are properly below the shoulders, and the body forms a row.
Now we bend the elbows throughout the body and touch the chest.In this case, the body should remain.We returned to the bar position, jumping to the chest by jumping, and then suddenly jumped with his hands raised.During the burpee, your back should be kept evenly and look in front of you.We did 1-2 minutes of training.
During the burpee, you need to monitor the well -being so that there is no dizziness.
If you feel anxiety or dizziness, you need to stop the burpee and replace it with other training in the training program.
That is useful for training at home
Even at home training, comfortable sports shoes will be useful.In some exercises, it will also help to pay off the shock load, and it may take a stable position during the execution of push -UPS or bars.
I recommend buying a carpet for yoga or fitness.That is why you can train comfortably, regardless of the place you choose - at home or in nature.During intense classes, the carpet will absorb sweat from the palm and hands will not slide.
Elastic travelers, driving agents, jump ropes and other equipment will put extra burden on the muscles.It is possible to include new exercises in the training cycle, focusing on the muscles you want to work carefully.