What is a circular training. Circular training for losing weight and burning fat for men and women. Circular training exercises at home

No diet can give you a guarantee that you really lose weight, and he will not return to you after a certain time. What can not be said about intensive sports. For many years, circular training for burning fat has been practiced, the complexes of which are developed for both women and men. In this article we will tell you what exercises should consist of training so that they bring a real result.

What are circular training for weight loss?

Circular training are complexes consisting of at least 10 exercises for the study of all muscle groups, which must be performed in a circle several times in 1 approach. Only repeat these approaches for the most effective result, you need to several times.

Between each circle, the exercises are permissible to make small pauses in order to relax and take a breath during this time. But they must be minimal. As a rule, one training should consist of 7 circles and lasts at least 20 minutes (although some men and women are even more than 1 hour in this mode).

Due to the fact that training has high intensity, fat is burned very quickly. Indeed, a person’s constantly frequent pulse is preserved in a person, blood constantly circulates throughout the body, so that muscles are pouring, which increase in volume visually. They acquire relief and beauty.

Advantages and disadvantages of circular training programs

Circular training is a great way to lose weight, which is why young people very often use them, not cardio to lose weight. In addition, circular training is suitable for almost everyone.

Circular training is much more effective for weight loss than any other types of sports programs. They can be performed by absolutely all categories of people. A circular training for fat burning can be performed not only in a specialized gym, but also at home, engaged in without any special additional equipment.

Such advantages of circular training can be distinguished:

• they perfectly burn fat;
• a person becomes physically much stronger and more resilient;
• absolutely all body muscles are trained;
• metabolism improves;
• muscles do not increase in volume;
• the work of the cardiovascular system improves.

The shortcomings include only the fact that circular training does not contribute to building muscle mass, which men always strive for.

Circular training in the gym: Basic rules

In order for the effectiveness of each workout to be maximum, it is necessary to study several basic rules before starting:

1. Be sure to make a plan for performing exercises. It is desirable that 3 exercises be selected for each muscle group.
2. Do not forget that before the training itself you must definitely warm up. Give this moment only 5 minutes of your time to warm up all the muscles of your body.
3. The training should start with the performance of the simplest exercise, which will prepare the whole body for the load.
4. If you are in the hall, then do not use rods or weights with the largest weight.
5. After you do 1 circle of exercises, rest literally 1 minute, and then repeat everything again.
6. Do not engage in circular training more than 3 times a week. If the muscles do not have time to restore, then circular training will not bring any result to you.

Circular training for girls

Circular training for women is an ideal way to lose weight and give your body a beautiful silhouette. If you are ready to engage in your figure, then you will need an example of the following circular training in the gym for girls (it is designed for 1 week):

1. On the first day of training, perform the following exercises:

• 20 squats with a bar in hand;
• 15 times make a dash traction;
• 15 times bench press in Hammer;
• 20 rods to the chest with a wide grip on the block;
• 20 twisting on the Roman bench;
• 20 folds of the body.

2. On the second day of training, you need to do the following exercises:

• make pull -ups on the simulator (as many times as you can do as much);
• 20 benches from the position of lying down;
• 20 lifts of dumbbells on biceps;
• 20 extensions with hands on the upper block standing;
• 20 Bulgarian attacks;
• 20 flexion of the legs on the simulator.

3. On the third day of circular training, you need to perform such a complex:

• 20 bench presses to the chest standing;
• 20 rods of dumbbells from the position of lying down;
• 20 information on the simulator;
• 20 dilutions with legs on the simulator;
• 20 inclinations forward with a bar on the shoulders;
• 20 reverse twists.

Engage in the interval between each training at 48 hours.

Circular training for men

The method of circular training for representatives of the strongest half of humanity is based on the same principles as for girls. However, men can perform 4 training for a week:

1. On the first day, you need to perform circular training for the muscles of the legs:

• make 15 lifting legs in a hang;
• then 15 squats with a bar;
• 10 bench presses in the simulator;
• 15 legs in the simulator in a lying position;
• 15 legs in the simulator;
• 15 folds torso to the legs.

2. On the second day of training, take care of the muscles of the chest and back:

• make 10 pull -ups to the chest with a wide grip;
• then perform 15 benches with dumbbells lying at an angle up;
• then make 15 rods of the horizontal block;
• 10 push -ups from the floor with a wide grip;
• 15 graves behind the head from the upper block;
• 15 Pulovers with dumbbells lying.

3. In the third training, you can do your shoulders:

• make 15 twisting on an inclined bench;
• 15 benches standing from the chest;
• 15 benches sitting with dumbbells;
• 15 Makhs dumbbells to the sides;
• 10 lengths with a bar standing;
• 15 folds torso to the legs.

4. At the last training, sway the biceps with triceps:

• make 10 pull -ups with a reverse grip to the chest;
• 15 push -ups on the bars;
• 10 bending with your hands with a bar in a standing position;
• 15 extensions of the hands from the upper block;
• 10 bending hands with dumbbells;
• 10 French bench presses with a rod lying.

It is enough for men to take one -day break between circular training.

What should a circular training at home be?

Circular training at home is a very simple method of losing weight, which includes a complex of elementary exercises. You yourself choose how many times and what you will do - the main thing is to repeat all a few circles.

What types of exercises should be included in the home circular training:

• all types of squats with push -ups;
• jumping with exercises to strengthen the press;
• "bike";
• different swinging legs;
• lunches with running.

Keep in mind that if you have problems with blood pressure (it is very high), there are heart disease or some other ailments of a chronic nature, then circular training is contraindicated for you.

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