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 hot season.It is not necessary to buy simulators: your own weight is enough.
The physiology of women differs from men, there will therefore be more effective training in which there are many repetitions and approaches: the total load is won due to the quantity of work, not its severity.We will explain how to execute a circular program at home.
What is the efficient 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 the circle can include 4 to 8 exercises.Everyone must be carried out for a while or with the required number of rehearsals.Between the circles, you can organize a vacation.
My training scheme is suitable for both a beginner and a prepared athlete - just listen to your feelings and vary the number of circles.On average, it is worth doing 4-6 circles for training, two to three times a week.
Circular drive - Formation aimed at burning fat
In 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.It is preferable to follow volume measurements in size, chest, hips: numbers on scales may not change, but progress visually will be noticeable.This is important for motivation to continue the lessons.
You can alternate exercises and replace them with new ones so that the training does not care.If you include endurance exercises in circular training, caloric consumption will be 30% more than electrical drive in the corridor.
It is best to start with short classes and gradually increase the number of circles.If you are counting on a quick result and exhausting immediately, you can exhaust yourself and abandon training.
Before you start training, you must certainly consult a doctor and know if you have restrictions on physical activity.
Circular drive is very effective in burning fat
Circular training is aimed at the work of the main muscle groups, it only needs a sports carpet for this.
Make a hot
A series of exercises at the beginning aims to warm muscles and ligaments before physical effort.It allows you to conduct much more effective training, to avoid injury and sprains.
In the hot, it is worth turning to jump on a rope, to walk with knees or to run in place.Then you need to perform joint gymnastics: rotation with brushes, arms, shoulders, heads, etc.
You have to finish hot in the same cardio exercises as at the beginning, but at a higher pace.Then you have to restore your breath, alternate deep breathing and expire.
If there is no physical preparation at all, hot can be reduced to 5 minutes.
Squats
I recommend this exercise to study the lower gluteal muscles.
We stand up evenly, we set foot a little wider than the shoulders and emour 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.On a deep inspiration, we make a squat.
You can pick up additional weights - dumbbell or weight.The exercise must be carried out in 2-3 minutes.
You can make squats with an additional burden, for example, take a dumbbell
Carry out front attacks
The exercise will help strengthen the interior surface of the hips.
What muscles use frontal attacks?Unlike conventional attacks, attacks allow you to determine the inner surface of the thigh and medium gluteal muscles.
For the front attack on the side, you should keep yourself gently and keep the shoulder width of the feet.Now we take a step on the side and start to squat.The body weight cannot be completely transferred from one side and distribute evenly between the two legs.We ensure that the case does not fall into one of the sides and that the knee does not act beyond the foot of the foot.
Now you have to postpone your foot, on which the attack has been made, take a prefix and take the starting position.We repeat the actions - we takeoff in the other direction.The legs should be widely placed with each other.The duration of frontal attacks is 2 to 3 minutes.
During the exercise, you must make sure that the breath does not lower.
Frontal attacks help strengthen the interior surface of the hips.
Pushes
If there is physical preparation, you can choose conventional push-ups.If it's too difficult, I recommend doing them from the knees.
It is necessary to take the correct starting position: the body forms a single line of the head without deviation in the lower back or lifting the basin upwards.We put our palms exactly under the shoulder joints, we have the elbows near the body and do not extend to the sides.
The case must fall low.It is important to breathe properly: we fold our hands on inspiration, we stand up in the expiration.We do the exercise for 2 minutes.
When you make thrusts 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 the exercise, only the muscles and joints of the hands should work.The remaining joints must be stable, that is to say motionless during the formation.
If you train on a fitness carpet, the knees will not hurt a solid floor.
The result of regular circular training will be noticeable in a month.
To stay in the role of "climber"
This exercise is also called "climblase" - alternating by pulling the knees on the chest while going to bed.It can be carried out in two versions.The first option is for formed athletes, at high speed - with the imitation of the race or climbing the summit in the bar.The second option - for beginners - is made at a low pace.
We get up so that the palm trees are exactly under the shoulders, to filter the stomach, it is necessary to tighten the pelvis so that the body forms a line, as if you are carrying out pushes.The press must be on suspense so that the correct position of the body is preserved.
You must first tighten one leg with one knee on the chest, then turn it over, then you have to tighten the other, simulating the race.We quickly change our legs, pulling the right or left knee towards the chest.The exercise must be carried out for at least 2 minutes.
It is best to always keep the press and retracted.
It can be difficult for a beginner to do this exercise with a high pace, so you must regulate the load on well-being.
Make burpee
In this effective exercise, the muscles of the case, the shoulder belt, the arms, the legs and the buttocks are involved.He combines a jump, a bar and thrusts.
We get up straight, put our feet to the width of the shoulder.We rest on the ground with our hands and make a deep squat.Without tearing the palms of the ground, we make a jump, while the legs relax and you will hold the position of the bar.It is necessary to ensure that the palms are exactly under the shoulders and that the body forms a peer line.
Now we fold the elbows along the body and touch the chest.In this case, the body must remain peer.We return to the bar position, jump the knees on the chest with a jump, then suddenly blows your hands raised.During Burpee, your back should be kept evenly and look in front of you.We do the exercise for 1 to 2 minutes.
During Burpee, you should monitor the well so that there are no dizziness.
If you feel discomfort or dizzy, you must stop the burpee and replace it with another exercise in the training program.
What is useful for home training
Even at home, comfortable sports shoes will be useful.In some exercises, it will also help cushion the shock load, and it will be possible to take a stable position when executing push-ups or bar.
I recommend buying a mat for yoga or physical shape.With it, you can train comfortably, whatever the place chosen - at home or in nature.During intense lessons, the carpet will absorb the perspiration of the palms and the hands will not slide.
Elastic expanders, weighting agents, jump strings and other equipment will provide an additional load for muscles.It will be possible to include new exercises in the training cycle, focusing on the muscles you want to work carefully.