The result will be in one month
Even if there is no way to visit a fitness club, you can regularly take part in gymnastics and create a dream figure for a warm season.No need to buy simulators: your own weight is enough.
Female physiology is different from men, so there will be a more effective training, in which there are many repetitions and approaches: this is the full load of work, not due to its severity.We'll tell you how to perform a circular program at home.
What is an effective circuit training program
The purpose of circular workout is to work with the whole body and effectively burn calories.The exercises should be done in succession with a minimum time between the elements - up to 25 seconds.The cycle or circle may contain 4-8 exercises.Each must be done for a while or with the required number of repetitions.You can organize a holiday between the circles.
My training system is all beginner, on average it is worthwhile to do 4-6 laps for training, two or three times a week.
Circular Training - Purpose of Fat Burning Training
The exercises include many joints, ligaments and muscles, so they burn more calories.If you exercise at least three times a week, a general sound will appear within one month.Progress is better to track volume measurements in the waist, chest, hips: the number of scales does not change, but visually progress is noticeable.This is important for motivation to continue classes.
You can alternate with the exercises and replace them with new ones so that training is not disturbed.If you include durability exercises for circular training, calorie consumption will be 30% more than the energy 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 you are exhausted immediately, you can burn out and give up your workout.
Before starting your workout, you must consult a doctor and find out that there is a restriction on exercise.
Circular workout is very effective for fat burning
Circular workouts are aimed at the work of the main muscle groups, but you only need a carpet.
Make a heating
In the beginning, a series of exercises are the warm -up of muscles and tapes before physical effort.This allows you to do workouts much more efficiently to avoid injuries and jerks.
In the heat, it is advisable to turn on a rope jump by lifting your knees or running in place.You should then perform joint gymnastics: brushes, arms, shoulders, heads, etc.You can do rotation.
You need to fill the warmth of the same cardio exercises as at the beginning but at a higher rate.Then you need to restore your breath, alternately a deep breath and exhalation.
If there is no physical preparation at all, the warm -uup can be reduced to 5 minutes.
Squat
I recommend this exercise to study the lower gluteal muscles.
We stand evenly, put the legs slightly wider than the shoulders and turn the socks.The knee should not go beyond the fingers of the foot and fold the hands into the castle in front of it.Deep breaths a squat.
You can add additional weights - dumbbell or weight.The exercise should be done within 2-3 minutes.
For example, it can cause additional burden by squatting.
Complete frontal attacks
Exercise helps to strengthen the inner surface of the hip.
What muscles use frontal attacks?Unlike classics, attacks allow the development of the inner surface of the thigh and medium gluteal muscles.
In order to stand the front attack on the side, you must stand smoothly and keep the shoulders of your feet apart.Now we take a step to the side and start squatting.The body weight cannot be completely moved to one side and can be distributed evenly between both legs.We make sure the case does not fall to one side and the knee does not go beyond the foot of the foot.
Now you need to push your leg on which the attack has been carried out, put a prefix and take the starting position.We repeat the operations - we start in the other direction.The legs should be widespread.The duration of frontal attacks is 2-3 minutes.
During the exercise, you must ensure that your breath does not fall.
Frontal attacks reinforce the inner surface of the hip.
Make pressure.
If you have physical preparation, you can choose from classic push -up.If this is too difficult, I suggest you make them from knees.
You need to take the correct starting position: the body forms a single line from the head without bending or lifting the pelvis.Place our palms precisely under the shoulder joints, the elbows are near the body and do not spread to the side.
The case should be low.It is important to breathe correctly: bend our hands for inspiration, and to exhale.The exercise is performed for 2 minutes.
When you make the push -ups from knees, the technique is the same: the body forms a straight line.The place of the palm should be taken into account relative to the shoulders.
During exercise, only the muscles and joints of the hands must work.The remaining joints must be stable, ie motionless during training.
If you practice a fitness carpet, the knee does not harm the solid floor.
The result of regular circular workout is noticeable in one month.
To remain in the role of "climbing"
This exercise is also called "Highblase" - pull it to the chest to lie on the knees to lie down.There are two versions.The first option is for trained athletes at high speeds - imitating or climbing in the bar.The second opportunity is performed at a low rate for beginners.
We get up so that the palm is exactly under the shoulders, tighten the stomach, squeeze the pelvis to make the body form a row as if it were doing push ups.The press is suspended to keep the body's correct position.
First you need to pull one leg with the chest knee, then give it back to place, then pull the other, simulating the running.We change our feet quickly, pulled to the chest of the right or left knee.Exercise should be done for at least 2 minutes.
It is better to always tense and pull the press back.
It is difficult for a beginner to do this exercise at a high rate, so it must regulate the load on the well.
Burpee
In this effective practice, the muscles of the case, the shoulder belt, the arms, the legs and the buttocks are included.It combines jump, rod and push -up.
We stand up straight, separate the shoulders of our feet.With our hands, we rest on the floor and make a deep squat.Without tearing your palms from the floor, we jump while the legs straighten and stand in the position of the rod.Make sure the palm is exactly below the shoulders and the body forms a steady line.
Now we bow your elbow along the body and touch your chest.In this case, the body must remain even.We return to the position of the rod, jumps to the knees on the chest with a jump, then suddenly jumps up with his hand.Under the burpee, your back should be kept evenly and you should look in front of you.The exercise is done for 1-2 minutes.
Under Burpee, you should monitor the well to prevent dizzy.
If you feel malaise or dizziness, you must stop Burpee and replace it with another practice of the training program.
Which is useful for home training
Even at home training, comfortable sneakers will be useful.In some exercises, this facilitates depreciation of shock and may be in a stable position when implementing the push -up or lane.
I suggest you buy carpet for yoga or fitness.You can train comfortably with it, regardless of the place you choose - at home or in nature.During the intensive care classes, the carpet absorbs sweating from the palm and the hands do not slip.
Elastic extensions, weighting agents, jumpers and other equipment provide additional loads of muscles.It is possible that you can incorporate new exercises into the training cycle, focusing on the muscles you want to take care of.