Circuit training in gym: effective sets of exercises

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Among professionals and amateur athletes the circular programs of trainings are unfairly ignored. For most of the beginning athletes the circuit trainings are an irreplaceable way to get rid of excess weight. In article all features of circular programs of trainings, their main advantages before other sports techniques are designated.

What is a circuit training in gym

For most of athletes the circuit trainings are something novel and mysterious. Actually they represent the system based on instant combustion of subcutaneous fat by means of long cardioloading. Give the chance to come quickly to sportswear that is especially important at the height of a beach season.

The main feature of circular programs is that exercises during the training are carried out serially. Thus, the training of the athlete takes place not sets from several approaches of each exercise, and circles in which each exercise is carried out one time.

As a result of it the maximum involvement in work of several groups of muscles is reached at once that leads to loss of weight. Thus, circuit trainings represent the best cardioprogram directed to effective elimination of excess weight. The main attention of athletes in it is directed to increase in number of repetitions, so, and the general tone of an organism.

Important! Circuit trainings are not recommended at accumulation of muscle bulk as they lead to loss not only fat deposits, but also excessive volumes of muscles.

Circular programs are aimed at general involvement of a body in training process. During such training practically all body often works for athletes. But most actively at the same time muscles of hands, legs, backs, a thorax and a stomach are studied. Besides, you should not forget about the one who circuit trainings provide involvement in various programs which are aimed at improvement of sportswear of separate zones of a body. In that case the main influence is the share of study of muscles of separate zones (press, buttocks, legs).

Learn more about a functional training.

Advantages

Circular fitness programs have a lot of positive rather other training techniques. They give the chance:

it is more rational to use time in gym that exempts from inexpedient expenditure of free time;
to get rid instantly of fat deposits and for only several weeks to bring itself into optimum sportswear;
to increase endurance and sports indicators;
to evenly work all body;
to improve power indicators;
to reach an ideal relief body;
to bring a cardiovascular system into an optimum tone.

But the efficiency of such trainings often sharply depends on a set of factors. As a result of it they not always effectively work in each separate case. Therefore that the spent time for sport brought only useful results, and the main advantages of circular programs were notable, follows:

before implementation of the main programs to bring an organism into a necessary sports tone;
it is ideal to study technology of performance of exercises;
in accuracy to observe the mode of trainings including the sequence of loading of a body;
to avoid dense lunches (in 2 hours prior to a training).

Examine static exercises for all groups of muscles.

Possible harm and contraindications

This equipment and shortcomings has. She is capable to cause exacerbations of chronic diseases that, undoubtedly, will lead to serious consequences for health. Therefore, first of all, circular sets are contraindicated at diseases:

hearts, including at arrhythmia;
hypertensions;
the increased intra cranial pressure;
pathologies of the musculoskeletal device, including joints;
at pregnancy and in terms earlier than in 2 months after the delivery;
in case of insufficient general physical training.

Important! Circular sets are contraindicated at a low-carbohydrate diet as they can provoke a faint or cause a hypoglycemia.

One more minus can be considered attraction during the training of a set of apparatuses. The few can brag of the personal gym therefore most often athletes meet in the general. It is in that case almost unreal to provide itself with all necessary exercise machines for instant switching from one exercise to another.

It, undoubtedly, leads to deterioration in effectiveness of a training, and sometimes and to utter technical impossibility of carrying out separate training programs.

Basic principles

Basic principles of circuit trainings:

the training has to comprise 4-8 exercises;
the program provides 3-4 trainings a week;
quantity of circular cycles during the training — within 3-10;
the training has to last 30-60 minutes;
during creation of the program it is necessary to select those exercises which involve the maximum quantity of muscles;
each approach has to comprise not less than 10-15 repetitions;
it is forbidden to carry out breaks between separate exercises (rest only between separate circles);
the break between circles should not exceed 3 minutes;
it is not recommended to load to the full an organism — in that case the body will not manage to be recovered prior to the next training.

Important! Before each training it is necessary to warm up carefully. Otherwise even small loading can lead to a difficult and long trauma.

Examples of programs of trainings

Rather often, especially beginners, cautiously treat circular programs as they differ from the basic principles and approaches, the most popular among fans of sport markedly worldwide. For this reason often it plays a crucial role not in a positive side concerning the choice of a circular training as only the few are capable to create the qualitative development program of all body correctly. The most popular programs of a circuit training are given in the gym for men and women below and also the main features of their application are reflected.

Learn what consists in and than it is useful the training crossfit.

For girls

Program for beginners

Exercise	Performance duration	Influence zone	How to carry out
Squats	20 repetitions	Quadriceps, buttocks, kambalovidny muscles	1. Get up directly. 2. Bending knees, lower buttocks to the level of knees. 3. Return to initial situation. Hands need to be extended before themselves synchronously with lowering of a body, and then also to return to initial situation.
Level	up to 1 minute	Muscles of a neck, breast, humeral belt, back, hips, waists, stomach	1. Adopt the provision lying on a stomach. 2. Deliver to a palm on a floor and make a start. 3. Record the accepted pose.
Attacks	11-15 repetitions (for each leg)	Hips, gastrocnemius and kambalovidny muscle, buttocks	1. Get up directly, put hands on a waist. 2. Bend one knee, and then, without tearing off legs, take a step forward. Record a pose and return to initial situation. 3. Make approach on the following leg.
Push-ups from a floor	11-15 repetitions	Breast, triceps, brushes, back, stomach, quadriceps	1. Adopt the provision lying on a back. 2. Deliver to a palm on a floor, and then make a start. The main emphasis has to focus on palms and socks. 3. Lower a trunk, without nestling a breast on a floor. The back and elbows have to be straightened and be at one level. 4. Make a start from a floor and straighten hands.

The program for girls with sports preparation

Exercise	Performance duration	Influence zone	How to carry out
Pushes of dumbbells up	11-15 repetitions	Deltoid muscles (all three bunches)	Become straight, take cargo in both hands and press them to a body. 1. Raise hands with cargo over the head up, and then lower down. 2. When elbows reach the level of shoulders, record the accepted pose, and then raise hands, having accepted a starting position.
Jumps in attacks	16-20 repetitions (for each leg)	Hips, quadriceps, buttocks, gastrocnemius muscles	1. Get up directly, press hands to a body. 2. Raise one leg up until the knee reaches a coxofemoral joint. 3. Sharply take a step. As soon as the foot touches a floor, make a start and expose other leg forward. The first at the same time needs to be taken away sharply back. 4. Carry out serial change of legs to necessary effect.
Double twisting	16-20 repetitions	Stomach	Adopt the provision lying on a back. 1. Close legs, and get hands sideways flush with shoulders. 2. Sharply raise a trunk, bend legs and press them as it is possible closer to a stomach. Hands at the same time it is necessary to embrace legs. 3. Record a body in the accepted pose and return to initial, without touching by legs to a floor.
Stanovy draft with dumbbells	11-15	Back, buttocks, hips, forearms, biceps, the broadest and deltoid muscle, trapezes	Become straight and take cargo in both hands. 1. Holding legs straight lines, bend forward (the back surely has to be equal). 2. When brushes concern to knees, return to initial situation.
Instep aside in a pose on a lap	16-20 repetitions (for each leg)	Abdominal muscles, buttocks, hips	Sit down and rest knees against a floor. 1. Put the right palm of a hand on a floor. Straighten the left leg and press its side part feet to a floor. 2. Raise the left leg up, and then lower down knees have to be straight lines). 3. Execute the necessary number of repetitions and do the same exercise for other side of a body.
Walking in a level	16-20 repetitions	Muscles of legs, buttocks, back and stomach	Adopt the provision lying on a stomach, put palms on a floor. 1. Raise a trunk and level hands, transfer a support to palms and socks. 2. Serially bending elbows, transfer a support from palms on a beam bone.

Whether you know? Dumbbells are one of the oldest apparatuses. The first prototypes of modern designs appeared in Ancient Greece. They were made of a stone and were called хальтерес.

For men

Program for beginners

Exercise	Performance duration	Influence zone	How to carry out
Draft of dumbbells with an inclination	16-20 repetitions	Back, biceps, triceps, deltoid muscles	1. Get up directly, pick up dumbbells with a convenient weight. 2. Incline a body forward and slightly bend a knee joint. 3. Pull dumbbells to a stomach, cramping shovels and elbows behind the back, and then lower in a starting position. 4. Make new repetition.
Squats with a bar on shoulders	16-20 repetitions	Hips, waist, quadriceps, buttocks	1. Approach a power rack and establish a bar on shoulders, in a zone of deltas. 2. Remove a bar from racks, straighten a back and lower a trunk down. 3. After buttocks reach a zone of knees, become straight, having accepted SP.
Weight push hand	16-20 repetitions (for each hand)	Deltoid muscles, triceps, trapezes, back and stomach	1. Get up directly, take the weight in a hand and put it on a breast in a forearm zone. 2. Push the weight up then smoothly lower it on a shoulder. 3. Execute the necessary number of repetitions and carry out exercise on other hand.
Draft in the block	16-20 repetitions	Back, hips, buttocks, forearms, deltoid muscles, biceps	1. Get up on the center of the exercise machine. 2. Through squat undertake handles. 3. Making a start legs from a floor, straighten a body (hands at the same time have to be straight lines and play a supporting role). 4. After return to an initial position sit down and execute repetition again.

The program for men with sports preparation

Exercise	Performance duration	Influence zone	How to carry out
Push of dumbbells under a bias lying on a bench	16-20 repetitions	Breast, tricepses, bicepses, trapezes and the broadest muscle	In situation lying on a bench take dumbbells on a breast. 1. Take hands to the parties and lift elbows to breast level. 2. Push dumbbells with both hands up, and then return them on a breast. Execute repetition again.
Thirst for a breast on the exercise machine	16-20 repetitions	Back, deltas, bicepses and tricepses	Strongly record a body in front of the exercise machine in situation sitting. 1. Establish the weight, convenient for work, and undertake a signature stamp the close successful fellow. 2. Extend hands forward and you will a little be removed back. 3. Deeply inhale, and on an exhalation, without bending a back, pull a signature stamp to yourself. 4. After the signature stamp reaches a chin, smoothly straighten hands.
Attacks with dumbbells	16-20 repetitions on each leg	Hips, gastrocnemius and kambalovidny muscle, buttocks	1. Get up exactly in vertical position, pick up cargo. 2. Bend one knee, and then, without tearing off legs, take a step forward. Be recorded in the adopted provision. 3. Repeat exercise on the following leg.
Raising of the bent legs on the exercise machine	16-20 repetitions	Stomach muscles	Be recorded in the ab trainer so that the back was densely pressed to a back, and forearms were on crossbeams. 1. On an exhalation bend a knee joint, and raise legs up. 2. After socks reach a waist zone, smoothly lower legs. Repeat rise again.
Bendings of hands on the exercise machine	16-20 repetitions	Bicepses, shoulders, forearms	On the lectern exercise machine accept a comfortable position and pick up dumbbells (it is possible to replace with the shortened signature stamp for a biceps). The reverse side of hands at the same time has to rest against the exercise machine strongly. 1. Raise hands with a weight to a chin, and on an exhalation smoothly lower in initial situation.
Jumps from a squat	16-20 repetitions	Hips, buttocks, shins, back muscles	Get up directly, close palms in the lock before yourself, or behind the head. 1. Execute squat. 2. After buttocks reach a zone of knees, make a start legs from a floor and jump out up. The body in a jump has to be leveled as much as possible. 3. Landing by inertia, bend knees and sharply make a new jump.

Whether you know? The technique of circuit trainings was developed in 1953 in the University of Leeds by the English scientists J. Anderson and R.E. Morgan.

Care measures at occupations in the hall

That trainings brought the benefit for an organism, and each sports loading was absolutely safe, it is necessary to adhere to the following precautionary measures if you are in gym:

to train only in comfortable sports equipment;
in operating time with a heavy weight to use an insurance and a sports belt;
at a SARS and other diseases of sports are contraindicated;
the main rule of any cardioloading — smooth and equal breath;
during exercise performance the body of the athlete should not be held down by any foreign objects;
the zone of performance of exercises is forbidden to be littered excessively including apparatuses;
classes are given only with the serviceable stock which underwent the corresponding technical testing;
during the occupations it is obligatory to drink water as thirst perniciously affects the general state during the trainings;
when performing exercises it is excessive to stretch muscles and joints it is not recommended as it is fraught with the long recovery period;
only persons without strict medical contraindications are allowed to sports activities.

Circuit trainings belong to the small list of sports programs which help to work instantly all body and also to bring an organism into an optimum tone. In spite of the fact that such programs are not widespread today, annually the number of adherents of circuit trainings increases. Before starting this training mode, it is necessary to fulfill technology of performance of each exercise, otherwise not to pass dangerous injuries of joints.

Video: Fat-burning circuit training

Author: «MirrorInfo» Dream Team