Circuit training on a zhiroszhiganiye: complex of effective exercises and technology of performance"

Ideal figure – pledge of trainings and food, but not all trainings promote combustion of fat. One of the most effective ways to turn a figure of the dream and to get rid of excess fat – a circuit training.

What is a circuit training

The training consisting of a certain set of the exercises repeating around several times is called circular.

Whether you know? It is possible to increase effectiveness of a training by means of music. Performance of exercises under favourite music increases efficiency by 15%.

Duration of a circuit training usually does not exceed hour. At the same time for this time the athlete manages to work big groups of muscles (muscles of a back, legs and a press) and also buttocks, a biceps and a triceps.

Feature of a circuit training are:

• high intensity;
• small rest between approaches and circles;
• opportunity for a short time to work all groups of muscles;
• use of small weighting compounds.

The training is fat-burning due to the big intensity approximate to cardioloadings.

Than it is useful

The advantage of this training consists in the following:

• process of a zhiroszhiganiye accelerates;
• all large groups of muscles for one occupation are studied;
• small duration;
• it is possible to carry out in house conditions;
• the endurance increases;
• positively influences work of heart;
• does not demand additional stock.

Whether you know? The physical activity well influences a dream. We will compare result of an intensive training to effect of tranquilizers.

If you pursue the aim to lose weight, then the circuit training best of all approaches for this purpose.

Harm and contraindications

As well as at any physical activity, with a circuit training people should be accurater with some diseases:

1. It is necessary to refuse the exercises assuming jumps, to people with joint pain.
2. The training assumes high intensity therefore at diseases of heart it is necessary to control pulse.
3. In the presence of hernia of a gullet it is necessary to avoid circuit trainings because of a possibility of emission of contents of a stomach in a gullet.

At the same time this type of trainings is least injury-causing therefore in the absence of the listed diseases it suits everyone.

As the training promotes combustion of fat

There are two main types of trainings: kardio and power. The cardiotraining is based on high intensity of performance of exercises. At this time pulse accelerates that trains work of heart, and the glycogen which is in hypodermic deposits and muscles burns down. During such training at first the proteins making muscles are processed, and at deficiency of a glycogen in them fat begins to burn.

Also it will be interesting to you to learn more about a circuit training for men and women.

In other words, this training burns not only fat, but also muscles. Power trainings are directed to accumulation of muscle bulk. When performing such exercises the intensity of burning of calories is lower, than at cardioloadings. The circuit training is something average between two above-mentioned.

Fat burns down due to high intensity of a training, and muscles do not decrease thanks to the exercises directed to their study. Thus, the circuit training burns fat during the training and after it as calories are also necessary for recovery of muscles.

Basic rules of trainings

There are basic rules to which it is necessary to adhere when performing the circular training directed to a zhiroszhiganiye:

1. During creation of the plan of trainings try to consider distance between the studied groups of muscles. The further they are from each other, the more energy is spent for movement of blood from one to another. That is, it is not necessary to put in a row exercises on the next groups.
2. Do not try to think out unusual exercises. Best of all, especially for beginners to begin with the simplest: squats, twisting on a press and push-ups.
3. For increase in efficiency of a training it is possible to use dumbbells or a bar. Choose the small weight which you will be able to lift about 20 times throughout several circles. Usually is twice more from the greatest possible weight.
4. Between exercises the rest has to be minimum – no more than 5-10 seconds. At the same time rest between circles – no more than a minute.

Important! Before a training surely you do warm-up, and after it – a hitch. Thus the risk of getting injured decreases.

Considering all rules, it is possible to achieve results in a month of work.

The main exercises for combustion of fat

For a circuit training the main thing – intensity and study of the maximum quantity of muscles. Consider the most elementary and effective exercises for circuit trainings:

1. Push-ups. This type of exercises perfectly studies a humeral belt, pectoral muscles, muscles of hands and a back. Push-ups can be carried out on a lap (the simplified option) or with the emphasis on feet; with narrow (a triceps, a back) or wide (a breast, a biceps, a back) the successful fellow. Starting Position (SP): emphasis on hands and socks. The body describes one line. Bend hands, bending to a floor, and come back to a starting position.
2. Squats. Are directed to study of quadriceps, buttocks and bicepses of a hip. For women of SP with widely put legs, for men – a leg at shoulder length. Fall down, bending legs, against the stop and rise in SP.
3. Exercises for pumping of belly muscles. SP: lying on a back, legs are bent in knees, hands on a breast. Be twisted up, without tearing off a waist from a floor. During rise do not press a chin to a breast – present that between them there is an apple.
4. Bark is directed to strengthening of muscles. SP: as at push-ups. In such situation it is necessary to stay for 30 seconds, gradually increasing time of stay in such situation.

Important! All exercises are carried out at fast speed without rest.

Examples of the program of a circuit training

Women's and men's training differ a little from each other as the main part of exercises for girls is usually directed to a body bottom while for men – on top. Let's review examples of elementary programs for men and women in gym and at home.

In gym

For girls:

1. Warm-up.
2. Kardio at low and average speed. Choose for yourself an optimum type of cardioloading. It can be the exercise bike, the racetrack or any other cardiovascular machine. This type of loading allows to prepare a cardiac muscle for the forthcoming intensiv.
3. Squat with a signature stamp. It is not obligatory to hang pancakes, it is possible to carry out exercises with an empty signature stamp. SP: legs are placed widely, a signature stamp between a neck and shoulders. Carry out squats to a parallel with a floor and come back to SP. The trunk should not be filled up forward, and knees do not leave for socks. Number of repetitions: 20 times.
4. Draft of the top block. SP: sit down on the exercise machine, undertake a handle the wide successful fellow, you hold a back exactly, having slightly bent forward. During an exhalation bend hands in elbows and you get a handle for a back, on a breath come back to SP. Number of repetitions: 15 times.
5. Push-ups. SP: adopt the provision of an emphasis on straight arms, the head is on one line with a backbone and legs, brushes are wider than shoulders. During bending of hands in elbows fall the case to a floor on an exhalation and come back to SP on a breath at the expense of pectoral muscles. Execute 15 repetitions.
6. Bending of hands when using dumbbells. SP: standing, dumbbells in hands, a palm are directed to a body. On an exhalation raise hands up, developing palms to elbows. The elbow has to be not mobile and fixed in one point. Number of repetitions: 10–12 times.
7. Extension of hands in the top block. SP: slightly bend a trunk forward, hands are bent in elbows, in hands a handle. Unbend hands to a straight line, doing effort by a triceps, at an exhalation. Bend hands slowly on a breath; it is not necessary to bend hands completely. Carry out 15 repetitions.

Read in more detail about a circuit training in gym.

8. Excellent exercise for muscles of buttocks and a lower back. SP: lying on the exercise machine, pelvic bones do not rest against the exercise machine, legs are rested against the roller, hands are crossed on a breast. At a breath slowly fall down, on an exhalation quickly rise, squeezing muscles of a back and buttocks. Number of repetitions: 20 times.
9. After performance of a training do not forget to make warm-up.

Important! Between exercises the rest has to be no more than 10 seconds. It is necessary to repeat this circle 3–4 times, rest between circles 1 minute.

It is necessary to carry out this training three times a week. Between trainings it is necessary to do day of rest.

For men:

1. Warm-up.
3. Squats with a bar. You see technology of performance above. The only difference of men's type of exercises from women's – legs are put not widely, and at shoulder length.
4. Bar press in a prone position. SP: lying on a bench. Take a bar – hands are more widely than shoulders, as when setting hands at push-up by the wide successful fellow. Remove a bar from racks and slowly lower to a breast on a breath. The bar press has to occur on an exhalation up.
5. Vertical draft of a bar wide successful fellow. SP: standing, legs at shoulder length, hands equal, in hands a bar. Slowly bend hands in elbows on an exhalation and level down on a breath. When bending the elbows have to be directed outside.
6. You see technology of performance above.
7. Pulling up on a crossbeam. SP: be fixed by hands on a horizontal bar. Bend hands in elbows, raising a body up on an exhalation. Fall down on a breath. Change setting of hands during the trainings: palms are directed to themselves, from themselves; hands are in narrow hold or wide.
9. It is possible to finish a training with swimming or jog.

It is necessary to repeat all exercises till 20-25 times on 3 circles.

In house conditions

The plan of trainings for girls of the house:

1. Warm-up.
2. Squat with body weight. Technology of performance is similar to squats with a bar.
4. SP: legs at shoulder length, hands on a belt. Into each account take a step forward and squat down, bending knees at an angle of 90 degrees. On an exhalation come back to a starting position. Carry out exercise serially on each leg.
5. Push-ups by the wide successful fellow.
6. Buttock bridge. SP: lying on a floor, legs are bent in knees. On an exhalation lift a basin, straining gluteuses. During tension the trunk and the top part of legs have to be on one line.
7. Level on equal elbows.

Learn what is a functional training.

Each exercise is carried out till 20-25 times, to repeat a circle 3 times.

For men:

1. Squat with narrow setting of legs.
2. Push-ups by narrow hold.
3. Raising of legs in hanging. SP: hung on a horizontal bar on equal hands. Raise the legs bent in knees, up on a breath and straighten on an exhalation. During performance of exercise on a horizontal bar be not shaken.
5. Bending of hands with dumbbells.

Number of repetitions: 20–30 times. Quantity of circles: 3.

Important! It is possible to increase efficiency of a training, adhering to deficiency of calories. For this purpose it is enough to spend more calories, than to consume.

So, the described technique does not contain anything difficult and perfectly is suitable for weight loss. Adhering to a diet and intensive circuit trainings, it is possible to lose weight by 2 sizes of all in a month.

Video: a circuit training for the beginner