The result will be in a month
Even if there is no way to visit a fitness club, you can regularly run gymnastics at home and create a dream figure for a warm season.It is not necessary to buy simulators: your own weight is sufficient.
Female physiology differs from male, so there will be more effective training that shows many repetitions and approaches: this gains the overall burden due to work and not the severity.We will tell you how to run a round program at home.
What is the effective training program for the circuit circuit?
Circular training aims to work with the entire body and effectively burn calories.Exercises must be carried out one after the other with the minimum time to rest between the elements - up to 25 seconds.The cycle or the circle can include 4 to 8 exercises.Everyone must be carried out for a while or with the required number of repetitions.You can arrange a vacation between circles.
My training system is suitable for both beginners and a prepared athlete - you just have to listen to your feelings and vary the number of circles.On average, it is worth performing 4-6 circles for training two to three times a week.
Round school training - training for burning fat
A large number of joints, ribbons and muscles are involved in the exercises, so that more calories are burned.If you train at least three times a week, a general tone will appear in one month.The progress is better to pursue the measurements of volumes in the waist, the chest, the hips: the numbers on the scales may not change, but progress can be felt visually.This is important for motivation to continue the lessons.
You can alternate exercises and replace them with new ones so that the training does not bother.If you include endurance exercises in the district training, calorie consumption is 30% more than from strength training in the hall.
It is better to start with short classes and gradually increase the number of circles.If you count yourself on a quick result and take a good job, you can burn out and give up training.
Before you start training, you must definitely consult a doctor and find out whether you have restrictions on physical activity.
Circular training is very effective for burning fat
Circular training is aimed at the work of the main muscle groups, it only takes a sports carpet for it.
Make a warm -up
A number of exercises at the beginning aim to warm up muscles and ligaments with physical exertion.It enables you to carry out much more effective training in order to avoid injuries and sprains.
In the warm up, it is worth jumping to a rope, running with lifting of knees or running in place.Then you have to carry out articular gymnastics: rotation with brushes, arms, shoulders, heads, etc. Now you can stretch for 2-3 minutes.
You have to complete the warm up of the same cardio exercises as at the beginning, but at a higher speed.Then you have to restore your breath, alternate deep air and exhale.
If there is no physical preparation at all, Warm -Pup can be reduced to 5 minutes.
Squat
I recommend this exercise to examine the lower buttocks.
We get up evenly, we put our feet a little wider than our shoulders and turn out the socks.The knees should not go beyond their fingers of the foot, and their hands have to be folded into the castle in front of them.We make a crouch on a deep breath.
You can absorb additional weights - dumbbell or weight.The exercise must be carried out within 2-3 minutes.
For example, you can make a dumbbell with additional loads with additional loads
Carry out frontal attacks
The exercise will help strengthen the inner surface of the hips.
What muscles use frontal attacks?In contrast to classic attacks, you can also work out the inner thigh surface and medium -sized buttocks.
For the frontal attack to the side, you have to be gently standing and the shoulder devoted to the feet apart.Now we take one step aside and start crouching.The body weight cannot be completely transferred to one side and evenly distributed between the two legs.We ensure that the case does not fall into one of the pages and the knee does not go beyond the foot of the foot.
Now you have to deport your foot on which the attack was carried out, take a prefix step and take the starting position.We repeat the actions - we move in the other direction.The legs should be widespread.The duration of the frontal attacks is 2-3 minutes.
During the exercise, you have to make sure that the breath does not fall down.
Frontal attacks strengthen the inner surface of the hips.
Make Push -ups
With physical preparation you can choose classic push -ups.If it is too difficult, I recommend making them out of my knees.
It is necessary to take the right starting position: the body forms a single line from the head without distraction in the lower back or lifts the pelvis up.We put our palms under our shoulder joints, we have the elbows close to the body and did not spread to the sides.
The case should fall low.It is important to breathe properly: we bend our hands inspire and rise when exhaling.We carry out the exercise for 2 minutes.
If you do push -ups from your knees, the technology is the same: the body forms a straight line.It is necessary to monitor the location of the palm trees relative to the shoulders.
Only muscles and joints of the hands should work during the exercise.The remaining connections should be stable, i.e. motionless during training.
If you practice on a fitness carpet, don't harm your knees from the solid ground.
The result from regular round training will be noticeable in one month.
To stay in the role of "climbers"
This exercise is also referred to as a "climber bladder" - alternately switch to your knees to your chest to lay down.It can be carried out in two versions.The first option is for trained athletes at high speed - with imitation of running or climbing the tip in the bar. The second option - for beginners - is carried out at a low pace.
We get up so that the palms lie exactly under our shoulders, strain the stomach.It is necessary to tighten the pelvis so that the body forms a line as if it would perform push -ups.The press must be in tension so that the correct position of the body is preserved.
First you have to tighten one leg with a knee to your chest and return to your place, then you have to tighten the other and simulate the run.We quickly change our legs and pull the right or left knee to our chest.The movement must be carried out at least 2 minutes.
It is better to keep the press tense and withdraw.
It can be difficult for a beginner to perform this exercise at a high pace.So you have to regulate the load at Bohrloch.
Make burpee
In this effective exercise, the muscles of the case, the shoulder girdle, the arms, legs and buttocks are involved.It combines a jump, bar and push -ups.
We are just climbing and putting our shoulder apart.We rest on the floor with our hands and make a deep crouch.Without tearing the palms out of the ground, we make a jump while the legs go up and they are in the position of the bar.It is necessary to ensure that the palms are located exactly under the shoulders and the body forms a uniform line.
Now we bend the elbows on the body and touch the chest.In this case the body should remain the same.We return to the position of the rod, jump our knees to the chest with a jump and then jump abruptly with raised hands.During Burpeee, her back should keep your back evenly and look in front of you.We do the exercise for 1-2 minutes.
During burpee you have to monitor the fountain so that there is no dizziness.
If you feel discomfort or dizziness, you have to stop the burpee and replace it with another exercise in the training program.
Which is useful for home training
Even at home training, comfortable sports shoes will be useful.In some exercises, the impact load will also be amortized, and it is possible to take a stable position during the execution of push -ups or the bar.
I recommend buying a carpet for yoga or fitness.This allows you to train comfortably, regardless of the selected place - at home or in nature.During intensive classes, the carpet absorbs sweat from the palms and the hands do not slide.
Elastic extensions, weight aids, jumps and other devices offer an additional burden on the muscles.It will be possible to include new exercises in the training cycle and concentrate on the muscles that you want to work carefully.