In recent years, circular fitness has become a popular and effective type of training. It involves performing several exercises in a row, with no rest in between. This is a great option for training, both in the gym and at home. Benefits of doing circle exercises

Such workouts involve doing exercises first in 1 set, and then, after a few minutes of rest, they are repeated from the beginning. Such training has many advantages for women who do fitness at home: Muscles are strengthened and developed much faster. It is possible to maintain a high heart rate, which has a positive effect on burning extra calories. No additional cardio exercise required. Such workouts require less time, since there is no rest between exercises. If you choose the right set of basic exercises, you can work out the muscles of the whole body in one session. Circuit fitness rules

Circular fitness will be effective if the following rules are observed: In one circle there should be no breaks between exercises. That is, first, several repetitions of the exercise are performed for 1 muscle group, then immediately move on to the next element. You can rest between sets, but not for long. It is desirable that the breaks be within 2 minutes. They need to be spent not on relaxation, but on restoring breathing and preparing for the next approach. There should be 1 day of rest between workouts. This is required for muscle recovery. Daily exercises will not bring more effect, so you do not need to exhaust yourself. You need to do it regularly. The maximum effect can be achieved if the set of exercises is completely changed every 1-2 months. New stress for the muscles activates their development. It is desirable that the exercises in the complex, which is performed in a circle, are aimed at different muscle groups. Workouts aimed only at pumping the press or buttocks will not allow you to bring the whole body into shape. If the exercises are performed with weights, then you need to gradually increase their weight. The number of repetitions should be such that the last two are performed with effort. This is an individual parameter that depends on physical fitness. In circuit training, 1 set usually means up to 20 repetitions. If they are easy to do, then you definitely need to take weights. Rest days should be spent actively. For this, walks in the park, cycling, roller skating, skating or skiing are suitable. You need to start performing exercises from the upper body, gradually moving down. For one circle, 5 different exercises are enough. It is not worth exceeding this limit, because it will be difficult for the body to master them all. Before training, you need to do a warm-up. It can also run in a circular mode. To do this, you need to perform exercises such as head and shoulder rotations, swinging your arms in front of you, a windmill with your arms, rotating your pelvis, squats, push-ups. An approximate set of exercises for training in a circle

You can choose any set of exercises at your discretion. But if it is difficult for beginners to decide on this, then you can use the following: Stand up with your legs slightly apart. Hands can be placed at the seams or at the waist. Squat down without taking your feet off the floor. It is important not to go too low. When regular squats are easy to do, you can pick up dumbbells. At the same time, the arms are bent at the elbows. This exercise can eventually be replaced with lunges. Focus on the floor with your knees and palms. The hands are placed strictly under the shoulders, fingers pointing forward. Tighten the muscles of the press and, slowly bending the arms at the elbows, lower the body down. At the same time, try not to take your hands to the sides too much, but keep them closer to the body. Over time, you can rest on the floor not with your knees, but with your socks. As a burden, you can hang a backpack with books or dumbbells on your back. The starting position is the same, only the hands need to be spread wider. First, do push-ups in this position, after which you can try to do push-ups on 1 arm. You can also alternately raise your legs. This exercise can be improved and changed by pushing up from the support, placing the arms in different ways and changing the direction of the hands. Take dumbbells in your hands and sit down until a right angle is formed between the thighs and shins. Turn the brushes with dumbbells with your palms away from you, while your hands are at the seams. Alternately bend your arms at the elbows, touching the shoulders with dumbbells. If it is difficult to maintain this position, then at first you can sit on a chair or stand. Over time, you will need to replace this exercise with pull-ups on the bar with a reverse grip. Rest on the floor with your palms and socks. Hands are straight. Alternately pull the legs to the stomach, bending them at the knees. In this case, the pelvis does not need to be raised. The body should be stretched into a string, and all efforts are made by the abdominal muscles. This exercise allows you to pump the abdominal muscles. However, it can be replaced with any twists. Also for the press it will be useful to raise the legs in the hang on the horizontal bar. All exercises are strength based. If desired, you can perform additional cardio loads. After the entire set of exercises is performed in 3 sets, you need to stretch. The following elements are suitable for this: Stand up straight, legs together or slightly apart. Lower the body down, reaching out with your hands to the toes or clasping your shins with your hands. Sit on the floor and place your legs as wide apart as possible. Lean to one leg, then to the other, and then to the center. Lie on your stomach, palms near the shoulders rest on the floor, legs straight. Straighten your arms without lifting your palms from the floor, and bend your back well. In this case, you need to stretch the top of your head up. From this position, turn the body first in one direction, then in the other. Hang on the bar for a while without touching the floor with your feet. Remember – stretching is done slowly and smoothly. Such workouts are well suited for women who do not have the opportunity to go to the gym. Regular exercise will help to remove extra pounds and tighten sagging skin after losing weight.