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 weight is enough.
Female physiology differs from the male, so there will be more effective training in which there are many repetitions and access: in it total load is obtained due to the amount of work, and not its severity.We will show you how to execute a home circular program.
What is the effective circuit training program
Circular training is intended to work 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.You can arrange a break between the circles.
My exercise scheme is suitable for both a beginner and a prepared athlete - you just have to listen to your feelings and change the number of circles.On average, it is worth performing 4-6 circuits for training, two to three times a week.
Circular training - training aiming to burn fat
Exercises include a large number 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 follow volume measurements at the waist, chest, hips: the numbers in the scales may not change, but the progress will be visually visible.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 sustainability exercises in circular training, then calorie consumption will be 30% more than from room energy training.
It is better to start with short classes and gradually increase the number of circuits.If you rely on a quick result and immediately exhaust yourself, you can burn and give up training.
Before you start training, you should definitely consult a doctor and find out if you have restrictions on physical activity.
Circular training is very effective for fat burning
Circular training is aimed at operating the main muscle groups, it only needs a sports rug for it.
Make a warm
A series of exercises initially aimed at warming the muscles and ligaments before physical exercise.This allows you to develop much more effective training, to avoid damage and sprains.
In the warm, it's worth lighting by jumping on a rope, walking down the lifts or running in place.Then you need to perform articular gymnastics: rotation with brushes, wings, shoulders, head, etc.Now you can stretch for 2-3 minutes - you need to tie your hands to the lock behind your back to stretch the shoulder joints, make the slopes on the sides.
You need to complete a warm of the same cardio exercises as in the beginning, but at a higher pace.Then you need to restore your breath, alternating a deep breath and drawing.
If there is no physical preparation at all, warm heat can be reduced to 5 minutes.
Meet
I recommend this exercise to study low gluteal muscles.
We get up evenly, place our feet slightly wider than the shoulders and turn the socks.The knees should not go beyond the toes, and the hands should be folded into the castle in front of you.In a deep breath we make a meeting.
You can put extra weights - dumbbells or weights.Exercise should be done within 2-3 minutes.
You can make additional upload meetings, for example, get a dumbbell
Frontal attacks
Exercise will help strengthen the inner surface of the spine.
Which muscles use frontal attacks?Unlike classic ones, attacks also allow you to process the inner surface of the thigh and gluteal muscles.
For frontal attack on the side, you need to stand well and keep your feet in width.Now we take a step on the side and start gathering.The body weight cannot be completely transferred to one side, and is evenly distributed between the two legs.We make sure the issue does not fall on one of the sides, and the knee does not go beyond the foot.
Now you need to push your leg, on which the attack is carried out, take a prefix step and take the starting position.We repeat actions - we rise in the next direction.The legs should be widely set by one another.The duration of frontal attacks is 2-3 minutes.
During training, you need to make sure the spirit does not fall.
Frontal attacks help to strengthen the inner surface of the buttocks.
Do push
If there is physical preparation, you can choose classic push.If it is very difficult, I recommend making them from your knees.
It is necessary to get the correct starting position: the body forms a single line from the head without a deviation at the bottom of the back or raising the pelvis up.We place our palms exactly under the shoulder joints, we have elbows near the body and does not spread to the sides.
The case should fall low.It is important to breathe correctly: we bend our hands in inspiration, to rise to extraction.We perform the exercise for 2 minutes.
When pushing from your knees, the technique is the same: the body forms a straight line.It is necessary to monitor the location of the palms with respect to the shoulder.
During exercise, only the muscles and wrist joints should work.The remaining connections must be stable, that is, without movement during the training.
If you practice a fitness rug, your knees will not damage from the solid floor.
The result of regular circular training will be visible within a month.
To stay in the role of "climber"
This exercise is also called "climbing" - alternating knee pulling to the chest in a stretched accent.Can be performed in two versions.The first option is for trained, high -speed athletes - with imitation of jogging or climbing to the grass.The second option - for beginners - performed at a low rate.
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 a row, as if you are pushing.The press must be suspended in order to maintain the correct position of the body.
First you need to tighten one leg with a knee to the chest, then turn it into its place, then you have to tighten the other, simulating the run.We quickly change our feet, pulling the right or left knee to the chest.The exercise should be performed for at least 2 minutes.
It is better to always keep the tense pressure and withdraw.
It can be difficult for a beginner to perform this exercise at a high pace, so you need to adjust the load in well -being.
Burpee
This effective exercise includes the muscles of the matter, shoulder band, arms, feet and buttocks.It combines a jump, a bar and push.
We get up straight, remove our feet -to wide width.We rest on the floor with our own hands and make a deep gathering.Without torn the palms from the floor, we make a jump as the legs run up and you will stay in the position of the bar.It is necessary to ensure that the palms are exactly under the shoulders, and the body forms an equal line.
Now we bend the elbows along the body and touch the chest.In this case, the body must remain equal.We go back to the position of the bar, jump our knees on the chest with a jump, then openly opens up with your hands raised.During the burpee, your back should be held evenly and look in front of you.We do the exercise for 1-2 minutes.
During Burpee, you need to monitor well -being so that there is no dizziness.
If you feel mistreat or dizziness, you should stop 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 come available.In some exercises, this will also help depreciate the shock load, and it will be possible to take a stable position during the pushing or ribbon execution.
I recommend buying a carpet for yoga or gym.With it you can train easily, regardless of the selected place - at home or in nature.During intense classes, the carpet will absorb sweat from the palms and hands will not slip.
Elastic expansion, weighing agents, jump cords and other equipment will provide an additional muscle load.It will be possible to include new exercises in the training cycle, focusing on those muscles you want to work carefully.