The result will be within one month
Even if there is no way to go to a fitness club, you can do gymnastics at home regularly and create a dream character during the warm seasons.No need to buy an emulator: your own weight is enough.
Female physiology is different from men and will therefore be more effective in training, with many repetitions and methods: in which the total load is increased due to the amount of workload rather than its severity.We will tell you how to execute a loop program at home.
What is an effective circuit training plan
Cycle training is designed to work with the entire body and effectively burn calories.The exercise must be performed in the shortest time sequence that stays between elements - up to 25 seconds.A cycle or circle may include 4 to 8 exercises.Each must be executed for a period of time and must also have the required number of repetitions.Between the circles, you can arrange your holidays.
My training program is for beginners and ready athletes – you just need to listen to your feelings and change the number of circles.On average, it's worth doing 4-6 training sessions, two to three times a week.
Circulation Training - Training designed to burn fat
During exercises, a large number of joints, ligaments, and muscles are involved, so more calories will be burned.If you train at least 3 times a week, the general tone will appear within a month.Progress is best to track measurements of the volume of the waist, chest, and hips: numbers on the scale may not change, but visual progress will be noticeable.This is important for motivation to continue the course.
You can alternate practices and replace them with new exercises to avoid training interruptions.If you include endurance exercise in your cycle training, your calorie consumption will be 30% higher than the hall's power training.
It is best to start with a short course and gradually increase the number of circles.If you expect quick results and exhaust yourself immediately, you can burn and give up on training.
Before you start your training, you must absolutely consult your doctor and find out if you have restrictions on physical exercise.
Cycle training is very effective for burning fat
Circulation training targets the work of the main muscle groups, and only requires a sports carpet.
warmth
At the beginning, a series of exercises are designed to heat up muscles and ligaments before the body is exhausted.It allows you to train more effectively to avoid injuries and sprains.
In the warmth process, it's worth jumping on the rope at the beginning, lifting your knees or running into place.Then you need to do joint gymnastics: rotate with a brush, arms, shoulders, head, etc.Now you can do 2-3 minutes of stretching - you need to attach your hand to the lock behind to stretch the shoulder joint and drag the slope to the side.
You need to complete the warmth of the same aerobic exercise exercises you had at the beginning - done at a higher speed.Then you need to resume your breathing, breathe alternately and exhale.
If you are not physically prepared at all, you can reduce the warm UP to 5 minutes.
Squat down
I recommend this exercise to study the gluteus muscles.
We stood up evenly, we put our feet wider than our shoulders and threw our socks away.The knees should not exceed the fingers of the feet, and the hand must be folded into the castle in front of you.Taking a deep breath, we squatted down.
You can pick up the extra weight - dumbbells or weight.The exercise must be completed within 2-3 minutes.
For example, you can do squats with an extra burden, such as dumbbells
Perform a frontal attack
This exercise will help strengthen the inner surface of the hips.
Which muscles use frontal lobe attack?Unlike classic attacks, attacks allow you to combine the inner thigh surface and medium gluteus muscles.
For side attacks, you need to stand firmly and hold your feet on your shoulders - separate.Now, we took a step and started squatting down.The weight cannot be transferred completely to one side and evenly distributed between the legs.We make sure that the situation doesn't fall on one side and that the knees don't go beyond the foot of the foot.
Now you need to push the attack's foot away from the execution of the attack, take the prefix step and be in the starting position.We repeat - we take off in the other direction.The legs should be wide-ranging.The duration of frontal lobe attack is 2-3 minutes.
During the exercise, you need to make sure that your breathing does not knock down.
Frontal lobe attack helps strengthen the inner surface of the hip.
Promote
If you are physically prepared, you can choose the classic push.If it's too hard, I recommend making them with your knees.
It is necessary to take the correct starting position: the body forms a line from the head, while the lower back does not deflect or lift the pelvis.We place our palms completely under the shoulder joint, with the elbows close to the body and not spread to the sides.
The case should be reduced.It is important to breathe correctly: we bend over and exhale.We practice for 2 minutes.
When you push from your knees, the technique is the same: the body forms a straight line.It is necessary to monitor the position of the palm relative to the shoulder.
During exercise, only the muscles and joints of the hand can work.The rest of the joints should be stable, that is, they remain motionless during training.
If you practice on the fitness carpet, your knees won’t be damaged by the sturdy floor.
The results of routine cycle training will be noted within one month.
Maintain the role of "Climber"
This exercise is also called "rock climbing" - pulls your knees to your chest with the focus of lying down.It can be executed in two versions.The first option is for trained athletes, at high speeds – mimicking running or climbing up to the top of the bar.For beginners, the second option is executed at low pace.
We get up so that the palms are just under the shoulders, the stomach filters, and it is necessary to tighten the pelvis to make the body form a line as if you are executing the push.The press must be suspense in order to retain the correct position of the body.
First, you need to tighten one leg with your knees and return it to its position and then tighten it, then you need to tighten the other leg to simulate running.We quickly change our legs and pull our right or left knee to our chest.Exercise must be performed for at least 2 minutes.
It is best to always stay nervous and retract.
It is difficult for beginners to do this exercise at higher speeds, so you need to adjust the load on the well.
Make burpee
In this effective exercise, the muscles of the shell, shoulder straps, arms, legs and hips are involved.It combines jumps, a bar and pushes.
We stood up straight, with our feet and shoulders - separate.We rested on the floor with our hands and squatted.We jumped up without tearing our palms off the floor, and our legs straightened and you will stand in the bar.It is necessary to make sure that the palms are right under the shoulders and that the body forms a line.
Now, we bend our elbows along our bodies and touch our chest.In this case, the body should be kept even.We returned to the bar, jumped up, jumped to our knees to our chest, and then raised our hands and jumped around.During Burpee, your back should be kept even and looking in front of you.We practice for 1-2 minutes.
During Burpee, you need to monitor the well to avoid dizziness.
If you feel uncomfortable or dizzy, you need to stop Burpee and replace it with another exercise in the training program.
This is useful for family training
Even in home training, comfortable sneakers come in handy.In some exercises, this will help amortize the impact load and can be positioned stably during execution of push or bar execution.
I recommend buying yoga or fitness rugs.No matter what place you choose, you can train in comfort no matter what place you choose.In intense courses, the carpet absorbs sweat from the palms and the hands don't slide.
Elastic dilators, weighting agents, skipping ropes and other devices will provide additional load to the muscles.New exercises can be included in the training cycle, focusing on the muscles you want to work with caution.