The result will be in a month
Even if there is no way to visit a fitness club, you can regularly do gymnastics at home and create a dream figure for a warm season.You do not need to buy simulators: your own weight is enough.
Female physiology is different from men, so there will be more efficient training in which there are many repetitions and approaches: in it the overall workload is due to the amount of work, not its weight.We will tell you how to complete a circular program at home.
What is the effective chain training program
Circular training is aimed at working with the whole body and effectively burns calories.Exercises should be performed sequentially with the minimum rest time between the elements - up to 25 seconds.The cycle or circle may include 4 to 8 exercises.Everyone should be done for some time or with the required number of repetitions.You can arrange a vacation between the circles.
My training 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 carrying 4-6 rounds for training, two to three times a week.
Circular Training - Training aimed at burning fat
The exercises include a large number of joints, ligaments and muscles, so more calories will be burned.If you train at least three times a week, a common tone will appear in a month.Progress is better to track the measurements of volumes in the waist, chest, hips: Libra numbers may not change, but visually progress will be noticeable.This is important for the motivation to continue the hours.
You can alternate exercise and replace them with new ones so that training does not worry.If you include endurance exercises in circular workouts, then the calorie consumption will be 30% more than from the power training in the hall.
It is better to start with short classes and gradually increase the number of circles.If you rely on a quick result and run out immediately, you can burn and give up your workouts.
Before starting training, you should definitely consult a doctor and find out if you have your physical activity restrictions.
Circular training is very effective for burning fat
Circular training is aimed at the work of the main muscle groups, only a sports carpet is needed for it.
Make warm
A series of exercises at the beginning is aimed at warming the muscles and connections before exercise.It allows you to do workouts much more efficient, to avoid injuries and sprains.
In the warmth, it is worth getting on a rope, walking with lifting your knees, or running in place.Then you have to perform article gymnastics: rotation with brushes, hands, shoulders, head, etc.You can now stretch for 2-3 minutes - you need to tie your hands in the lock behind your back to stretch the shoulder joints, make the slopes on the side.
You need to finish the heat of the same cardio exercises at the beginning, but at a higher pace.Then you have to restore your breath, alternating deep and exhaling.
If there is no physical fitness at all, the warm -Up can be reduced to 5 minutes.
Make squats
I recommend this exercise to study lower gluteal muscles.
We become even, we put our feet a little wider than the shoulders and turn off the socks.The knees should not exceed the toes of the foot, and the hands should be bent in the castle in front of you.We make a squat in a deep breath.
You can get extra weights - dumbbell or weight.The exercise should be performed within 2-3 minutes.
You can make squats with extra weight, for example, take a dumbbell
Carry out front attacks
Exercise will help to strengthen the inner surface of the thighs.
What muscles do you use foreheads?Unlike the classic, attacks allow you to further work out the inner surface of the thigh and medium gluteal muscles.
For the frontal attack, you should stand smoothly and keep your legs shoulder -a wide distance.Now we take a step on the side and start squatting.The body weight cannot be completely transferred to one side and a uniform distribution between the two legs.We make sure that the case does not fall into one of the sides and the knee does not exceed the foot of the foot.
Now you have to push your foot on which the attack is made, make a prefix step and take the starting position.We repeat the actions - we take off in the other direction.The legs should be widely placed from each other.The duration of the front attacks is 2-3 minutes.
During the exercise, you should ensure that breathing is not demolished.
The frontal attacks help to strengthen the inner surface of the thighs.
Make push -ups
If there is physical fitness, you can choose a classic push -ups.If it is too difficult, I recommend making them from your knees.
It is necessary to take the correct starting position: the body forms a line from the head without deviation in the lower back or lifting the pelvis up.We place our palms just below the shoulder joints, we have our elbows near the body and do not spread to the sides.
The case should decrease.It is important to breathe properly: we bend our hands in inspiration, rise to exhale.We do the exercise for 2 minutes.
When you perform pressing -ups from your knees, the technique is the same: the body forms a straight line.It is necessary to monitor the location of the palms relative to the shoulders.
Only muscles and joints of the hands should work during the exercise.The other joints should be stable, that is, stationary during training.
If you practice on a fitness carpet, your knees will not harm the solid floor.
The result of a regular circular training will be noticeable for a month.
To stay in the role of “climber”
This exercise is also called "climb" - alternating the knees to the chest with an accent of lying.It can be performed in two versions.The first option is for trained athletes at high speed - with imitation running or climbing the top at the bar.The second option - for beginners - is performed at a low rate.
We become so that the palms are just below the shoulders, to judge the stomach, it is necessary to tighten the pelvis so that the body forms a line as if you were pushing.The press must be in tension so that the proper position of the body is maintained.
First, you need to tighten one leg with your knee to your chest, then return it to its place, then tighten the other by simulating the running.We quickly change our legs, pulling the right or left knee to the chest.The exercise should be performed at least 2 minutes.
It is better to always maintain the press of the press and to go home.
It can be difficult for a beginner to perform this high -pace exercise, so you need to adjust the load well.
Make burpee
This effective exercise involves the muscles of the case, the shoulder girdle, arms, legs and buttocks.It combines jump, bar and pressing -ups.
We get straight, we put our feet -width off.We rest on the floor with our hands and make a deep squat.Without tearing our palms from the floor, we jump as your legs stand up and you will stand in the position of the bar.It is necessary to ensure that the palms are just below the shoulders and the body forms a uniform line.
Now we bend our elbows on the body and touch our breasts.In this case, the body should remain evenly.We return to the position of the bar, jump our knees in the chest with a jump, then jump upward with our hands raised.During Burpee, your back should be held evenly and look at you.We do the exercise for 1-2 minutes.
During Burpee, you should monitor the well so that there is no dizziness.
If you feel malaise or dizziness, you should stop the burpe and replace it with another exercise in the training program.
Which is useful for home learning
Even at home workouts, comfortable sports shoes will be helpful to you.In some exercises, this will help further depreciate the shock load and it will be possible to take a stable position during the performance of Push -ups or the tape.
I recommend buying a yoga or fitness rug.With it you can conveniently train, regardless of the place chosen - at home or in nature.During intense hours, the carpet will absorb the sweat from the palms and the hands will not slide.
Elastic extensions, weighing agents, jumping ropes and other equipment will provide additional load on the muscles.It will be possible to include new exercises in the training cycle by focusing on those muscles you want to work carefully.