Quite often, even slender girls complain that they have excess fat in their abdomen. However, getting rid of it is quite difficult even with the help of diets and fitness. It was for such cases that a unique circular fat burning training was invented. With the help of standard exercises, performed correctly, and in combination with a suitable diet, you can lose all excess fat and enjoy life. This article will talk about how you can conduct a home fat-burning circular workout, as well as about the features of its implementation in the fitness center hall.
The essence of the complex
Before you start talking about exactly what exercises are part of a circular workout for fat burning for girls at home, you should first understand the essence of this complex. By default, under this name it is customary to combine a series of exercises that are performed according to just one approach in a row. The whole set is one circle.
Once the trainee has completed the entire complex, he should rest a bit, and then begin to do it all over again. So everything is repeated about three to six times, depending on the physical condition of the person.
Training Features
Circular training for fat burning has one important feature: between the cycles you must definitely take a break to relax. However, this does not mean that you can lie on the sofa and lie on it for half an hour. No, breaks should be as short as possible so that the body does not have time to enter a calm state.
The whole complex of circular training for fat burning is selected so that the exercises included in it constantly involve a wide variety of muscles that are available in the body. So they need to be performed quite a large number of times, but little by little. This mode allows for accelerated blood circulation throughout the body, which makes it work much harder. Because of this, the body begins to spend hidden reserves, that is, burn the accumulated fat for energy.
List of rules
If you want to lose weight and decided to stick to a circular workout for fat burning at home, then you should definitely focus on the following series of rules when building your physical activity:
- When a sequence of exercises within a circle is selected, it is necessary to choose so that the muscles that are involved are as far away as possible from each other. This contributes to the fact that the blood will have to move on and more intensively.
- When choosing exercises do not need to be too smart. Here, the best option is to choose squats, push-ups and pull-ups that have been known to everyone since childhood. All these actions involve a huge number of different muscles.
- If you are doing exercises with weighting in the form of dumbbells or barbells, then their weight should be small so that at a normal pace you can do 10-20 repetitions.
Tips & Tricks
In addition to the existing rules, it is recommended to adhere to a few more recommendations in order to make the fat burning circular training for women or men the most effective.
- Before and immediately after training, you need to devote at least 5 minutes to stretching and warming up. This will help prevent possible injuries.
- The duration of the workout should not last more than half an hour. If you move more, then the possibility of damaging the muscles will be very great.
- A break for rest between cycles should be no more than one minute, and in the circle itself between exercises it is generally better not to take breaks.
Circular training for fat burning and muscle tone
If you want to not only remove excess fat, but also significantly improve muscle tone, then you should use the following complex:
- 20 squats
- 15 dumbbell lifts for biceps;
- 20 twists;
- 15 push ups;
- 10 times for each arm of dumbbell traction exercises in an inclination;
- 20 dumbbell lifts with getting on toes;
- 15 bench presses of a dumbbell;
- 10 pullovers.
Training Rules
Such a circular workout for fat burning at home for men will be more effective than for women, since it will allow you to have relief muscles. However, to get the result, you have to adhere to a number of rules. First of all, just for training you will need to do three circles with breaks of 1-2 minutes. In addition, with each cycle it is recommended to do 1 or 2 repetitions of each exercise more.
As soon as you understand that your physical condition has improved, and it has become quite simple to perform actions, you should use weighting agents on your arms or legs or simply increase the weight of the dumbbells.
In addition, it is also always worth remembering that this training is designed specifically for fat burning, and therefore you should focus not on the time or number of repetitions, but on the correct execution technique. With this circular fat burning exercise for men, you can quickly lose a few extra pounds and bring your body back to normal.
Complex for women
The female set of exercises for circular training is also aimed additionally at improving muscle tone. However, at the same time, it makes the body more elastic and flexible, and also helps to remove the tummy. To do this, you need to do the following:
- 10 repetitions of the “Gun” exercise on each leg;
- 20 lifts on socks;
- 30 regular squats;
- 15 lunges on each leg;
- 10 pull-ups with a direct grip;
- 10 push ups;
- 10 back push-ups;
- 5 pull-backs;
- 40 seconds of standing in the bar.
In total, this workout is designed for 5 circles, between which you need to rest for no more than 2 minutes.
Classes in the hall
Circular fat burning training in the hall is practically no different in effectiveness from doing the exercises yourself at home. In this case, it’s best to contact a coach for beginners. Since the implementation of the complex using special simulators will help a person improve his physical condition. In addition, a professional trainer will help to track whether the exercises themselves are performed correctly.
But in general, if there is no money for a fitness center, you should not be upset, because circular training is mainly designed for mixed actions, where strength exercises are adjacent to cardio. And simulators can often limit the number of muscles that are involved in the exercise, so the effectiveness will be lower.
The main advantages
Now let's talk about why circular training will be the best option if you need to get rid of excess fat fast enough.
- First of all, as it was possible to find out from the complexes presented earlier, all the exercises used in them are quite simple and known from childhood. So even beginners can do it. In addition, the body does not experience heavy loads, and therefore the probability of injury is low.
- Training does not require the purchase of special equipment or the availability of simulators, so you can not spend extra money and work in any conditions.
- Exercise can not only get rid of excess subcutaneous fat and keep muscles in good shape, but also strengthen the cardiovascular system and improve metabolism. So they will significantly affect the improvement of health.
Contraindications
Unfortunately, like any other type of activity, circular fat burning training can be very harmful to the body. That is why there are a number of contraindications, in the presence of which it is worth abandoning such measures for losing weight, or at least not abusing them.
First of all, people suffering from high blood pressure, heart problems, or having various chronic diseases fall under the ban. Intensive loads on the body can negatively affect the state of health and only damage the body. In addition, you should not conduct such classes for people who follow a low-carb diet. In this case, the body will not receive the necessary energy that it needs for life, and therefore may faint or symptoms of hypoglycemia will occur.
In addition, beginners are advised not to conduct such training constantly - two or three times a week will be best. Such physical exertion affects the body, provoking the appearance of a feeling of chronic fatigue and overwork. If such problems began, it would be best to refuse training or contact a professional trainer who will supervise the classes and help prevent the development of negative consequences.
Conclusion
In the event that you need to quickly eliminate excess fat, a circular training will be the best option to obtain the desired result. However, one should always remember that performing repeated cycles of strength and aerobic exercise with minimal time interruptions can cause severe chronic fatigue, so you should be careful about your workouts and not abuse them.
But otherwise, the complexes listed above will help to quickly burn excess fat in unnecessary places, as well as bring all the muscles in good shape. Of course, getting the same relief as that of bodybuilders will not work, but drying the body can be quite simple.