The result will be in a month
Although there is no way to visit a fitness club, you can regularly deal with gymnastics at home and create a dream picture for a warm season.You don't need to buy simulators: Your own weight is enough.
Women's physiology differs from men, so it will be a more effective training with many repetitions and approaches.We will tell you how to implement a circular program in the house.
What is an effective circuit training program
The circular training aims to work with the whole body and burn calories effectively.Exercises should be carried out in a minimum of time to rest between elements - up to 25 seconds.Can be 4 to 8 years of exercise in the period or circle).Each must be carried out with a period of time or required repetition.You can organize a strike between circles.
The training scheme is suitable for both the beginning and a developed athlete - you only need to listen to your feelings and change the number of circles.On average, 4 to three times a week is worth working 4-6 circles for training.
Round Training - Training aimed at burning oil
In the trainings, 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, a common tone will appear within a month.Progress is better to follow the measurements of volumes in the waist, chest, buttocks: Numbers in the scales cannot change, but the progress of vision will be noticeable.It is important for motivation to continue classes.
You can replace the training with alternative exercises and new ones to worry.If you include endurance training in circular training, calorie consumption will be 30% more than power training in the hall.
It is better to start and gradually increase the number of circles gradually.You can quickly go to a conclusion and exhaust yourself immediately, you can burn and give up training.
Prior to starting the training, you must definitely appeal to a doctor and find out if you have limited limits to physical activity.
Round training is very effective to burn fat
Round training is directed to the work of basic muscle groups, for which you only need a sports carpet.
Warm up
In the beginning, a number of training were physically aimed at warming the muscles and ligaments.Allows trainings to prevent injuries and sprinks to be more effective.
In a warm, it is worth rotating the rope by walking the knees or on the floor.Then you need to take articular gymnastics: brushes, weapons, shoulders, head, etc.
At the beginning of the same cardio exercises, but you should not work with a higher pace.Then you need to restore your breath, take a deep breath and breathe.
In the absence of any physical preparation, the hot-tupa-up can be reduced to 5 minutes.
To make squats
I recommend this exercise to learn low gluteal muscles.
We are equivalently, we put the feet slightly in the shoulders and turn off the socks.The knees should not go beyond the fingers of the foot and join the castle in front of you.We do a bucket on a deep breath.
Additional weights - You can buy dumbbell or weight.The exercise should be done within 2-3 minutes.
You can make squats with extra load, for example, take a dumbbell
Implement frontal attacks
The exercise will help strengthen the internal surface of the hips.
Which of the frontal attacks do they use?Unlike the classic ones, the attacks allow additional to work in addition to the internal thigh surface and average gluteal muscles.
You should stand a smooth way to the front of the frontal attack and remove the legs.Now we take a step towards the side and start squatting.Body weight cannot be completely transferred to one side and distributed evenly between both legs.We are confident that the work does not fall into one of the parties and does not go beyond the knee foot leg.
Now you have to push the leg to the attack, take a prefix step and take the start position.We repeat the actions - we are off in the other direction.Legs should be placed widely from each other.Front attacks are 2-3 minutes.
You must ensure that the breath is not falling during exercise.
Frontal attacks help strengthen the internal surface of the hips.
Make the push
If you have physical training, you can choose classic push-tups.If it's very difficult, I recommend them to make them from the knee.
You need to draw the right start position: the body forms a line from the beginning to climb the lower back or pelvis.We put our palms under full shoulder joints, and the elbows are close to the body and do not spread to the parties.
The case must fall down.It is important to breathe properly: We bow to our hands inspiration, and we rise to the exhalation.We perform the exercise within 2 minutes.
When your knees run Push -P-up-UPS, the technique is the same: the body forms a straight line.You need to follow the place of the palm relative to the shoulders.
During the exercise, only the muscles and joints of the hands should work.The remaining joints must be stable, that is, inactive during training.
If you practice in a fitness rug, the knees will not harm the solid floor.
It will be noticeable in a month as a result of regular circular training.
To remain in the role of "climber"
This exercise is also called "climbing" - alternatively hits the knees to stretch the chest.Can be implemented in two versions.The first choice is for high-speed athletes - to imitate the bar or climb over the bar.The second choice - for beginners - is done in low speed.
Pastures are under full shoulders, cultural filtering, the pelvis needs to be fastened, as if the push-tus-UPS press should undoubtedly be preserved.
First, fasten with a knee with a knee, then return it instead, then you should fasten the other.Quickly pull our legs, right or left knee, change our legs.Training should be performed at least 2 minutes.
It is better to always keep press tension and withdraw.
This can be difficult for a start to perform the exercise with a high pace, so you need to adjust the burden on the good.
Do burpee
In this effective training, the lawsuits, shoulder zeals, arms, legs and hips are involved.A jump, a bar and the pushers are combined.
We stand straight, we remove our legs.We rest in the floor with us and make a deep bucket.The palms make the feet without tearing from the ground, make legs and you will stand in the bar position.The palms are under full shoulders and the body needs to make a line form.
Now we bend the elbows along the body and touch the chest.In this case, the body should remain.Back to the position of the bar, jump with jumping with chest, then we jump sharply with they grow up.During Burpee, your backside should be kept equally and look in front of you.We do training for 1-2 minutes.
During the Burpee, you must control the well for the lack of dizziness.
If you feel faulty or dizzy, you need to stop Burpee and replace the training program with another exercise.
Useful for home education
At home, in the house, the comfortable sneakers will be handy.In some exercises, it will help you to depreciate shock load and take a stable position during the push or bar.
I advise you to buy a carpet for yoga or fitness.You can exercise comfortably, regardless of the selected location - at home or in nature.During strong classes, the carpet will sweat sweat and hands will not slide.
Elastic expansions, weight agents, jumping ropes and other equipment will provide an additional load for muscles.Carefully focus on these muscles you want to work, new exercises will be available during the training period.