Today, exercises for circular training, which can be performed at home, are especially popular. This scheme is considered the most effective for fat burning, therefore it is actively used by many people. Although there are a lot of options for homework, people tend to choose just a circular training session, since it really gives stunning results.
rules
Exercises for a circular training should be performed in compliance with elementary rules. This is necessary in order to burn fat as much as possible and achieve the desired result in the shortest possible time. These rules include the following points:
- In training, both strength and cardio exercises must be present to provide a load to the whole body.
- Perform exercises without interruption. If it becomes too hard, you are allowed to relax a bit, but not more than 20 seconds.
- All exercises can be performed both at the expense of and on the basis of their own abilities.
- The break between circles should be 2-3 minutes.
- The number of laps to be performed should be determined independently, taking into account your own condition and physical capabilities.
Benefits
Circular training with basic exercises at home has several positive features, due to which it is popular. These include:
- Fat burning and rapid weight loss.
- Creating a toned body and eliminating problem areas.
- Strengthening the muscle corset.
- Increased endurance of both muscle and cardiac.
- The ability to independently adjust the duration and speed of the workout.
- Save time and money by visiting special centers and gyms.
- A minimum of working shells as weights for performing exercises.
- Acceleration of metabolism and activation of fat burning processes.
Contraindications
Circular training exercises are strictly prohibited in the following situations:
- poor physical fitness;
- pregnancy;
- recent operations;
- diseases of the cardiovascular system;
- problems with joints or musculoskeletal system;
- lactation period.
There are also cases when a person cannot start training due to medical conditions. Here, of course, you can try to consult with a trainer, who may allow you to perform the exercises. But it will be necessary to reduce the duration of classes, as well as the number of circles.
Exercises
For those who do not have contraindications, exercises for a circular training are provided below. They must be performed at home. Listed below are exercises that make up a single complex. It is allowed to perform it both for men and women, independently changing the number of repetitions and the weight of weighting agents. This training will help to tone the muscles and get rid of the hated kilos.
These round-robin exercises in the gym can also be performed. But experts strongly recommend using this complex only at home. This is explained by the fact that in the gyms there is special equipment with which you can perform workouts that are not available at home.
Perhaps some exercise is not suitable for physical abilities or health status. It can be deleted from the list and replaced with any other. In this it is immediately better to consult a professional, because the new exercise should be no less effective and safe.
The following exercises of the circular training for girls and boys are best performed exactly in the sequence in which they are indicated. This will help ensure equal load and relaxation for each muscle group. In addition, thanks to this approach, it is possible to quickly restore breathing after performing cardio.
The total number of repetitions in one exercise is 20-30 times. As for cardio loading, it should be performed within 45-50 seconds. If training is easy with such a system, you can increase the number of repetitions or the duration of the exercise.
Beginner's Plan
Exercises for a circular workout at home are performed in accordance with a specific pattern. People who start classes for the first time and still do not have good physical preparation should follow this plan:
- training duration - 35 minutes on average;
- the time to complete one exercise is 45 seconds (20-30 repetitions);
- respite between sets (circles) - 2 minutes;
- The maximum pause between exercises is 8 seconds.
Advanced Plan
More advanced athletes are ready to perform exercises for a circular workout in the gym, but not everyone has such an opportunity. This is precisely the reason for the development of a special training plan for experienced athletes. Unlike newcomers, they have to deal with this scheme:
- training time - 40 minutes;
- the duration of one exercise is 50 seconds (25-30 times);
- pause between circles - 1-1.5 minutes;
- rest between exercises - 5 seconds.
Push ups
The exercise, known to every person, should be performed by everyone. Men need to do push-ups with emphasis on the palms and toes. As for women, few of them are able to perform the exercise fully, so the weaker sex is allowed to focus not on socks, but on the knees, which greatly simplifies the task.
Pushups are performed as follows:
- To stand in the position of the bar on straight arms, holding the body straight, and the hands placed clearly under the shoulders.
- Bend your arms while inhaling, moving your elbows back and slightly to the sides, while lowering the body down.
- Touch the chest of the floor and exhale back to its original position.
It is important to remember a couple of nuances about the position of the hands:
- if it is necessary to give a big load to triceps, hands should be brought as close as possible;
- if the target group is the chest, spread your palms and spread your elbows wider.
Strap
The starting position when performing the bar is almost the same as in the previous exercise. Here you will need to rely not on the palm, but on the elbows. They should be under the shoulders. Having adopted this position, it is necessary to hold out for as long as possible. Beginners in the first days of classes will be able to withstand no more than 20 seconds, but more advanced athletes should reach the time indicated above (depending on preparation).
The bar is working well on the press. Although many people believe that this exercise is exclusively female, for men it is no less effective. Therefore, in a circular training, it must be present at all.
Squats
Another familiar exercise is squats. At first, they are allowed to be performed without weighting, but over time, the latter should still be added. Squats perfectly strengthen the muscles of the legs.
When performing the exercise, it is important to monitor the correct arrangement of the feet - they should be parallel to each other, and the heels should not rise in the squat position. In addition, you need to lower so that the hips become parallel to the floor, but in no case lower.
As weighting agents, you can use bottles of water or sand, which are placed on the shoulders. It is also allowed to take a chair or any other heavy object and hold it on outstretched arms in front of you when doing squats.
Lunges
This exercise is equally effective. It is necessary for burning fat, as well as working out the muscles of the legs and buttocks.
Lunges are performed like this:
- Get up straight.
- Take a wide step with one foot forward.
- Bend both legs at the knees so that they form right angles, and the knee of the hind leg slightly touches the surface of the floor.
- Return to starting position.
- Repeat with the second leg.
Cardio
Among the exercises for circular training for men and women, suggesting cardio loading, it should be noted burpee. It involves all the muscles and can even make up a full lesson. It is allowed to be performed not only at home in this complex, but also in sports halls as a warm-up.
Burpy execution process:
- Get up straight.
- Crouch, touching the floor with your hands.
- In the jump, go point blank, as with push-ups.
- Bend and straighten your arms.
- Leap back to a sitting position.
- Get up.
- Jump up and make a clap behind your head.
All this is considered only one repetition. Beginners are unlikely to be able to do it normally at least 5 times, so this exercise should be performed carefully, taking into account your own capabilities and not overdoing it, as otherwise there is a risk of injury or a sharp increase in pressure.
Jump rope
Jumping rope is certainly known to every person since childhood. If at home there is this shell, no problems will arise. You must jump at an intense pace and without taking breaks every 4-5 reps. Each person is able to withstand the exercise on a skipping rope for about a minute or more - this will take no more than two days.
Run
A great way to burn calories is to run. At home, it can be performed on the spot so as not to go outside the house. In this case, it is important to ensure high intensity of movements and maximum knee lift.
Many athletes recommend running in place between laps. But this option is more suitable for advanced athletes. As for beginners, for them, running will be the perfect end to a circular workout. After it, you must definitely perform a few deep breaths.
"1500 exercises for a circular training"
An excellent complex is presented in the book by I. Gurevich. It is intended for physical education teachers of schools, technical schools, higher and other educational institutions.
The practical manual for specialists contains a system of exercises that are designed for all people, regardless of their gender or age. In addition, the level of physical fitness does not matter here, since the number of approaches and repetitions is selected individually.
The book provides an opportunity to develop their physical abilities as soon as possible. It is often even acquired by young people who are going to become military or employees of the internal affairs bodies in the future, where they can not do without proper preparation.
Thanks to this set of exercises for circular training, each person has a chance to increase their stamina and speed. Moreover, all these 1,500 exercises teach you how to master and control your body in critical situations.