The result will be in a month
Even if there is no way to visit a fitness club, you can regularly deal with gymnastics at home and create a dream figure for the warm season.No need to buy simulators: Your own weight is enough.
Women's physiology differs from a male man, so there will be more efficient training in which there is a lot of repetition and approach: it achieves a total burden in it due to the amount of papers, not its severity.We'll tell you how to perform a circular program at home.
What is the program of effective circle training
Circular training aims to work with the whole body and efficiently burns calories.Exercises must be performed consecutively with minimal rest time between the elements - up to 25 seconds.The cycle or circle may contain 4 to 8 exercises.Each must be performed for a while or with the required number of repetitions.You can arrange a break between the circles.
My training scheme is suitable for beginner and prepared athlete - you just need to listen to your feelings and differ the number of circles.On average, it is worth performing 4-6 training circles, two to three times a week.
Circular training - training focused on burning fat
There are a large number of joints, ligaments and muscles in the exercises, so more calories will be burned.If you train at least three times a week, a municipal tone will appear in a month.Progress is better for monitoring volume measurements in the waist, chest, hips: numbers on scales cannot be changed, but visual progress will be noticeable.This is important for motivation to continue classes.
You can alternate exercises and replace them with new so that the training does not bother.If you involve endurance exercises in circular training, then calorie consumption will be 30% more than from electricity training in the hallway.
It is better to start short hours and gradually increase the number of circles.If you are counting on the quick result and fire yourself immediately, you can burn and give up training.
Before training starts, you must certainly contact your doctor and find out if you can restrict physical activity.
Circular training is very effective for burning fat
Circular training is focused on the work of the main muscle groups, only a sports carpet is needed.
Make warm
The exercise series at the beginning is focused on warming muscles and ligaments before physical effort.Allows you to spend training much more efficiently, to avoid injuries and sprains.
In warming, it is worth turning on jumping on the rope, walking with lifted knees or running in place.Then you need to report a wrist gymnastics: rotation with brushes, hands, shoulders, head, etc.You can now make a 2-3 minute stretch - you need to connect your hands to lock behind your back to stretch the shoulder, make slopes on the sides.
You need to complete the heat of the same cardio exercise as at the beginning, but at a higher pace.Then you need to return your breath, take a deep breath and exhale.
If there is no physical preparation at all, it can be warmly reduced for 5 minutes.
Make squats
I recommend this exercise to study the lower glutel muscles.
Let's get up evenly, we put your legs a little wider than your shoulders and turn the socks.The knees should not exceed the feet fingers, and the hands must be folded in the castle in front of you.We do the squat in the deep breath.
You can pick up extra weight - dumbbell or weight.Exercise must be done within 2-3 minutes.
For example, you can make squats with extra loads, for example, take a dumbbell
Perform frontal attacks
Exercise will help strengthen the inside surface of the hips.
What muscles use frontal attacks?Unlike the classic, attacks allow additional to do the internal surface of thigh and middle glutel muscles.
For the frontal attack aside, you must stand independently and keep your legs-shape legs.Now we leave step to the side and start squatting.Body weight cannot be fully transferred to one side, and distribute evenly between both legs.We make sure that the case does not fall on one of the sides, and the knee does not go further than the foot of the foot.
Now you have to push your foot, on which attack is performed, make a pipeline step and take the starting position.We repeat the actions - we remove in another direction.Legs should be widely placed from each other.The duration of frontal attacks is 2-3 minutes.
You must ensure that your breath does not collapse during the exercise.
Front attacks help strengthen the internal surface of the hips.
Make a push
If there is physical preparation, you can choose a classic push -ups.If it is too heavy I recommend you make them out of your knees.
It is necessary to take the correct starting position: the body forms one line from the head without deflection in the lower back or lifting the pelvis.We put our palms right under the shoulder, we have elbows close to your body and do not spread to the sides.
The case should fall low.It is important to breathe properly: we bend our hands on inspiration, lifting out the exhalation.We do 2 minutes to exercise.
When you execute the knee push, the technique is the same: the body forms a straight line.It is necessary to oversee the location of your palms in relation to shoulders.
During the exercise, only the muscles and joints of the arm should work.The remaining compounds should be stable, ie stationary during training.
If you exercise on a fitness mat, your knees will not hurt with a solid floor.
The result from regular circular training will be noticeable in a month.
Remain in the role of "climber"
This exercise is also called "Climblase" - alternating pull-out knee in the chest in the emphasis of lying.It can be performed in two versions.The first option is for trained athletes, high speed - with imitation of running or climbing top in the bar.Another option - for beginners - is performed at a low pace.
We rise so that the palms are exactly under the shoulders, strain the stomach, it is necessary to tighten the pelvis so that the body forms one line, as if you have performed push -up.The press must be in the creation so that the correct position of the body is saved.
You must first tighten one leg knee to the code, then return it to your place, then you need to tighten another, simulate running.We quickly change your legs, withdrawing the right or left knee to the chest.Exercise must be performed for at least 2 minutes.
It is better to keep pressure tense and withdrawn.
It can be difficult for the beginner to perform this high-pace exercise so that you need to regulate the burden of well-being.
Make burpe
In this effective exercise, case, brackets, hands, legs and buttocks are included.It combines jump, bar and push -ups.
We get up straight, put our legs on your shoulder.We rest on the floor with your hands and make a deep squat.Without tearing palms from the floor, we jump, while your legs are corrected and you will stand in the bar position.It is necessary to ensure that the palms are exactly under the shoulders, and the body forms one equal line.
Now we bend your elbows along the body and touching your chest.In this case, the body should remain even.We go back to the bar position, jump your knees to the chest with a jump, then jumped abruptly with your hands raised.During Burpee, your back needs to be evenly and look in front of you.We are doing a 1-2 minute exercise.
During Burpee, you need to follow the well-reduction so that there is no dizziness.
If you feel uncomfortable or dizziness, you need to stop the burpium and replace it with another exercise in the training program.
What is useful for home training
Even at home training, comfortable sports shoes will be able to be convenient.In some exercises, it will help further depreciate shock load and will be possible to take a stable position during the push-tip or rod running.
I recommend the purchase of yoga or fitness mat.With it you can train comfortably, regardless of the selected place - at home or in nature.During intense classes, the mat will absorb sweat from the palms and hands will not slide.
Elastic expansion, weighting, jumping ropes and other equipment will provide additional muscle load.It will be possible to include new exercises in the training cycle, focusing on those muscles you want to work carefully.