When you need to effectively and quickly work out your muscles in order to tighten your figure and lose a few extra pounds in a short time, circular training will come in handy. Designed in such a way as to engage most of the muscles in a short period of time, it allows you to keep fit even for those who do not have enough opportunities for regular visits to the fitness club.
Benefits of circuit training
At its core, circuit training is very similar to high-intensity interval training, as it involves a rhythmic change of position over an allotted period of time with specific exercises for different muscle groups. Only half an hour – and the body is fully developed, the mechanisms of strengthening the body and losing weight are launched.
Circuit training is one of the best types of physical activity for weight loss! Within thirty minutes, you start all the mechanisms in your body, which for the next 24 hours work to improve metabolism and calorie loss, since intense training requires active recovery at the physical level. By giving preference to this type of keeping in shape, you will realize that it really works from the first session on profuse sweating.
An indisputable advantage is the fact that with such a training regimen, which involves circular training, you not only destroy excess fat by burning calories, but also maintain your muscles without losing your athletic shape, that is, muscle tissue does not suffer. To do this, it is enough to add weights to your workouts and focus on exercises using dumbbells and barbells.
Another plus is that you can perform a training circle, both in a professionally equipped gym with the help of simulators, and at home, using improvised weights and platforms to perform a particular exercise.
Rhythm and accelerated pace allow you to actively develop the cardiovascular and respiratory systems, which in turn increases the level of overall physical endurance.
But, first of all, circular training is the stabilization and acceleration of metabolism, which is one of the main conditions for the gradual and high-quality loss of excess weight, as well as maintaining shape for a long time.
Operating principles circular workout
Speaking of circuit training, it is important to note that you can effectively lose weight by regularly performing selected exercises, however, this type of physical training will not help you gain muscle mass even when you connect strength elements. This is due to the fact that during intensive training you change the type of exercise several times, performing them in one approach. Thus, the time between the main approaches of one element increases, which does not give sufficient load on the muscles for their growth. Therefore, if you want to increase muscle mass, you need to focus on each muscle group separately and perform the appropriate training complexes on simulators and with weights for this.
Главный принцип круговой workout – быстрая смена положения с выполнением подобранного упражнения в течение 1-2 минут. In total, 10-12 elements are selected, which are performed in the order of 2-3 circles, depending on your initial physical fitness. In this case, the rest intervals between exercises should not exceed one minute. Ideally, this is 30 seconds.
As a rule, most of the total load during circular training in men falls on the upper body, in women – on the lower. But, in general, the selection of the complex is carried out, depending on your goals and capabilities. The main thing is to start gradually, with a smaller load. Each exercise is responsible for its own muscle group. Many of the possible elements are familiar to you.
Правила составления и выполнения круговой workout
1. Choose 2-3 exercises for each muscle group. Simple elements should alternate with the use of weights. Профессиональные фитнес-инструкторы рекомендуют новичкам с низкой физической подготовкой начинать подобные workout на специальных тренажерах, которые предупреждают возможность получения травм и растяжений, прежде чем самостоятельно использовать гантели и штанги.
2. Перед началом workout проведите небольшую разминку, в течение которой вы будете постепенно наращивать интенсивность выполнения действий.
3. Divide the selected exercises into “easy” and “complex”. First, perform a circle with the first, and then with the second.
4. For better muscle development and active burning of fat cells in the depth of muscle fibers, you can increase the weight of sports equipment, but the maximum should not be more than 50% of the weight you can lift.
5. Performing one approach requires 10-15 repetitions. Only physically advanced people can afford a higher number of repetitions, if this is relevant in each case.
6. Don’t forget about rest intervals!
7. In one circle – no more than 10-12 exercises.
8. The entire workout – no more than 30 minutes.
9. Периодичность выполнения круговой workout зависит от ваших физических возможностей. The recommended number of sessions per week is 2-3 times. Rest intervals between training days should be observed to give the body time to recover. Typically, this interval is 48 hours.
Базовые упражнения для круговой workout
1. Lunges with dumbbells. Forward, backward, sideways. It is best to put these exercises in a row or through one, alternating with elements that develop the upper body. In addition to direct work with the legs, doing lunges, the load can be increased by adding hand movement to this action. Also – forward, backward, sideways and up, keeping the arms extended, or lifting the dumbbells up from the shoulder.
2. Squats with dumbbells. They also have a few simple variations. The classic version involves setting the legs shoulder-width apart. The load on the hips and buttocks increases as much as the wider you spread your legs, and the deeper you do the squats themselves. Hands can be held along the body, or raised to the sides when lowering the body down.
3. Raising arms and legs from a prone position. Legs can be straight and bent, you need to hold small dumbbells in your hands. The rise of outstretched arms is made from the sides, or from behind the head to chest level.
4. Bicycle. You can perform this exercise on a special simulator or by the classical method, lying on your back. The rotation of the legs, simulating the pressure on the pedals, should occur with a constant increase in speed for one minute. In this case, the arms are located along the body, the back and head are pressed to the floor.
5. Exercises from the emphasis lying down. These include the classic plank – hold, as well as push-ups on toes and knees. The hold can be performed with extended arms and forearms, as well as with a raised leg and arm to increase the load.
6. Twisting the body with weights, as well as lifting the body from a prone position – working out press.
7. Прыжки – один из главных элементов интенсивной круговой workout. Jumping is best done in different positions – crouching, on one, on two legs, with a turn, over an obstacle, with acceleration through a rope.
Лучшего результата с помощью круговой workout можно достичь при строгом соблюдении указанных рекомендаций. An additional fat-burning effect can be provided by special means of body shaping, which should be applied immediately before the start of a set of exercises.