Circuit intensive training. Circuit training in the gym for girls: recommendations and examples of ligaments

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Genus. 1984 Trained since 1999 Trained since 2007. CMS in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Principles for compiling a set of training using the circular method:

These five fat loss workouts have nothing to do with your regular weight loss program, they are built on the principle of circuit training. You can achieve a flat stomach and the abs of your dreams while strengthening your entire body!

If you want to get amazing abs, you will, of course, have to work hard in the kitchen. But you also cannot do without high-quality metabolic training, which will help to significantly reduce the percentage of body fat.

Metabolic training is an intense combination of traditional strength training and high-repetition programs that will give you a serious cardio workout and is great for burning fat for men and women.

Any variants of circuit training for burning involve performing exercises one after another with short pauses for rest between them, resulting in an excellent load on the whole body, from which body fat begins to actively melt, while simultaneously improving the endurance of the heart and blood vessels and working out every muscle of the body in process.

Circuit training is a method of performing one set of exercises one after another at high intensity in order to increase endurance or to enhance fat burning while cutting.

Circuit training for fat burning can consist of both strength and aerobic cardio exercises. The entire workout is divided into a certain number of exercise circles, ranging from 1 to 6, with minimal rest between them, about 30 seconds or no break at all.

Rest between circles ranges from 2 to 5 minutes, depending on personal capabilities.

The lesson can be completed after one lap, or you can complete as many laps as your endurance allows. In one workout, all the main muscle groups of the body are worked out, one lesson can include from 2 to 6 circles, the total duration of classes is from 30 to 60 minutes.

This method of training is suitable for both beginner athletes and experienced athletes during drying or in the process of developing endurance. They can be of a wave nature (weak, medium and high). The intensity increases as the number of circuits, repetitions, and rest periods become shorter.

All exercises are done with 12 repetitions or more. If this amount is easy for you, then you need to increase the working weight or the number of repetitions.

To obtain a fat-burning effect, it is necessary to maintain a calorie deficit in the diet, but you should not go on a very strict diet - this will inevitably lead to a breakdown during regular training in the gym.

Peculiarities

• Complexes can consist of both basic multi-joint exercises and isolating single-joint movements.
• You can exercise in machines or with free weights, but you need to select weights that allow you to follow a safe technique. Because drying is more likely to cause injury.
• The entire workout should be done in a multi-rep pump mode in the range of 15 repetitions and above. This stimulates the development of the capillary network to improve the delivery of nutrients to the muscles.
• You need to exercise 3 times a week or more, some do 2 times a day, for example, cardio in the morning and strength training with weights in the evening.

When is it more effective to use

1. For beginners who have just started working out in the gym with weights, to create a base, preparing ligaments and joints for heavy loads;
2. To develop endurance;
3. Increasing functional performance when playing other sports in order to increase explosive strength and speed;
4. Effective when there is a lack of equipment or time for training;
5. For intensive fat burning while cutting.

Advantages

1. Circuit training allows you to lose weight by burning excess subcutaneous fat, strengthen muscles and improve body contour in a short time.
2. Development and strengthening of the cardiovascular system,
3. The ability to pump up with little or no equipment, using only body weight.
4. The ability to train effectively at home, on vacation, a business trip or lack of free time.
5. Accelerating metabolism and improving metabolic processes in the body, not only for weight loss, but also for everyday life.

Minuses

1. Not suitable for building muscle mass; it gives results only if there is a certain amount of muscle under the fat layer.
2. There is a high probability of burning muscle along with fat, with a severe lack of calories or prolonged exercise for more than 30 minutes.
3. It is almost impossible to pay attention to the lagging muscle group.
4. When working out at the gym, it's critical to have a lot of free equipment on hand so you can do the exercises one after another. Therefore, it is better to choose a time when the hall is as free as possible.
5. Exercising too often and for too long can cause a feeling of chronic fatigue with insufficient nutrition and recovery.

Contraindications

Exercising in a circular style is contraindicated for people who have heart problems, high blood pressure, injuries or recovery from illnesses.

How to create an effective outline

• Before you start, you definitely need to warm up your muscles, ligaments and joints, at least do warm-up approaches, and after finishing, do a cool-down.
• Choose a suitable complex from those presented below or do your own from 6-10 exercises for all major muscle groups, but make sure that 2 consecutive movements do not load the same muscle.
• You need to do one exercise for 20 to 30 seconds.
• Choose a working weight such that muscle failure occurs when performing the last repetition of the exercise. Rest for up to 30 seconds and move on to the next one. Between performing circles, you need to take a break of 2 to 5 minutes.

To increase efficiency, circuit training for men is based on the principle of periodization:

• 1 week: light intensity;
• Week 2: moderate;
• Week 3: hard;
• Week 4: recovery/selection of weights.

You can adjust the intensity by:

• increasing the number of circuit exercises and the number of circuits;
• duration of rest;
• speed and number of repetitions.

Example program with periodization

Warm-up

To warm up, walk along the path for 5-7 minutes, then raise your arms in front of you and to the sides, bend over 12 times each movement.

Between circles we rest for 3 minutes and begin the circle again.

It is very important to choose the right working weight, you don’t need to take a lot of unbearable weight, but it shouldn’t be light either, you should perform each movement exactly as many times as the circle suggests.

If you work out with a trainer, ask him to determine the required weight for the exercises.

After completing all the planned laps, we walk along the path for 7-10 minutes.

Circuit training programs

The routines below refine this principle by incorporating more core exercises to stimulate growth of the main muscles you're interested in: the obliques and rectus abdominis. Of course, you engage your core during every standing exercise. But these metabolic routines focus on movements that accentuate your visible abs.

You get a flat stomach while building your abdominal muscles and burning the fat above them, allowing your six-pack to pop to the surface. The presented complexes will take you no more than half an hour, so you have every chance to fit them into even your busiest schedule.

1. A set of exercises for men

This selection of exercises is ideal for beginners and people with an intermediate level of training. It will help you become not only stronger, but also more resilient.

This workout can also be done at home since all you need is a pair of dumbbells and an exercise ball.

Do all the exercises in order. Aim to do 20 reps of each before moving on to the next one. Having completed all the exercises, rest for 1 minute and repeat the entire sequence again. If you wish, you can go to the third circle.

This system can be used by girls to exercise at home with a minimum set of equipment, and even push-ups can be done classic with emphasis on the floor or sofa, if it’s difficult.

Sequence of exercises: perform 1-3 circles

1. Crunches on a fitball 15-20 repetitions
2. Walking with body weight lunges 15-20 repetitions on each leg
3. Climber
4. Pulling your knees to your chest on a fitball 15-20 repetitions
15-20 repetitions on each leg
15-20 repetitions
7. Bicycle 15-20 repetitions on each side
15-20 repetitions on a horizontal bench or on the floor
9. Push-ups on the Bosu platform 15-20 repetitions using a medicine ball or fitball if there is no Bosu platform

2. Program with barbell and dumbbells

Sometimes the best fat-burning workouts come from focusing on balance. It may seem counterintuitive, but performing exercises that challenge the body can significantly increase the overall load on the core, thereby strengthening the core muscles. This principle underlies the proposed complex, using balance exercises that work all the main areas of the body, including the core.

Perform each exercise the specified number of times. When you finish one, rest for 30 seconds and move on to the next. Make four circles.

Execution sequence - 4 circles

1. Split squats 15 repetitions on each leg
15 repetitions on each leg
3. Army press 15 reps
4. One-arm dumbbell row 15 reps
15 repetitions standing on left leg
6. Lifting dumbbells forward 15 repetitions, standing on the right leg
7. Step-ups with a barbell (dumbbells) 10 repetitions on each side

3. Training program without machines

The mountain climber is a great cardio exercise that engages your abs as long as you try to use your core every time you bring your knees toward your torso. The climber is also a great calorie-burner and upper-body workout.

As you perform this routine, alternate between mountain climbers and bodyweight ab exercises for a full core workout.

Sequence: complete 1 lap

1. Climber 25 reps
3. Climber 30 reps
4. Push-ups on the Bosu platform 20 reps using a medicine ball or stability ball if you don't have a bosu platform
5. Climber 35 reps
15 repetitions on a horizontal bench or floor
7. Climber 40 reps
1 min. on each side
9. Climber 35 reps
10. Bicycle 25 repetitions on each side
11. Climber 30 reps
12. Press fold 20 reps
13. Climber 25 reps

4. Leg complex

Another great way to tone your abs is to work your legs. Lower body workouts can be incredibly intense because they work a large number of large muscles at once, helping to actively burn calories. Your core will be engaged during each standing leg exercise.

The Metabolic Leg Complex may be the hardest workout you've ever done, but rest assured, you'll get great results. Move from one triset to another, performing all the exercises one after another, upon completion, take a two-minute break, and repeat the complex two more times.

After completing one triset three times, move on to the next.

1. Triset 1: 3 sets, 2 min. rest between sets
Barbell Squat 20 reps
Body weight squat 20 reps
Walking with body weight lunges 15 repetitions on each leg
2. Triset 2: 3 sets, 2 min. rest between sets
Leg bending while lying down in a machine 15 repetitions (alternative: perform with your feet on an exercise ball)

There is a huge variety of fitness practices, each of which has its own purpose: to build muscle mass, give the body more definition, or lose excess weight. For those who want to lose weight and at the same time tighten their muscles, circular training is the best choice, the basic principles of which were developed by British scientists more than half a century ago.

Circuit training - what is it?

Circuit training is an intense type of fitness practice designed to fight extra pounds, increase the overall endurance of the body, and improve the functioning of the cardiovascular system.

All circuit training is built on the same principle: the selected exercises are performed one after another and continuously in a circle, without stopping for a break. At the same time, there are no strict criteria when choosing exercises: they are compiled solely based on personal preferences and goals.

As a rule, each circle should contain about 5-10 exercises, and the circles themselves should be 2-3, but no more than five, it all depends on general physical fitness.

The main goal of such a workout is to work out the main muscle groups in one training round. To ensure that completing such a circuit is not too tiring, it is recommended to alternate exercises on the lower and upper body.

To achieve maximum effect, when completing each circle, it is recommended to alternate cardio exercises (step, treadmill, jumping rope, bicycle) with strength exercises (working with dumbbells or your own weight). At the same time, you should not be afraid of strength loads: cyclic training simply will not allow you to build muscles, no matter how hard you try. In order for the muscles to become voluminous and prominent, it will take a long time to work with really heavy weights.

Benefits and Benefits

Circuit training is good, first of all, because it allows you to keep your muscle corset in good shape and at the same time burn excess fat deposits. All exercises can be chosen according to your own taste, be it working with your own weight, exercise machines, dumbbells or other sports equipment.

Other benefits of this type of fitness practice include the following:

• metabolism accelerates;
• the functionality of the cardiovascular system improves;
• muscles become stronger and more resilient, but do not increase in size;
• in a relatively short period of time (only 30-45 minutes) the main muscle groups are worked out;
• Equally suitable for beginners, experienced athletes and seniors;
• Possibility of training at home.

What muscles are involved in circuit training?

Since circuit training is a set of various exercises, during its implementation the main muscles of the arms, back, chest, abs and legs are alternately involved.

However, the result will largely depend on what goals are being pursued.

• Getting rid of fat and strengthening the muscle corset

Alternating strength exercises with cardio, that is, one exercise with a strength load should be alternated with cardio. Each exercise is performed for one minute. The entire workout will take 36 minutes: 3 circles of 12 minutes (exercises) each.

• The main goal is beautiful terrain

If the main goal is to get beautiful, sculpted muscles, then all exercises in the circle should be only strength ones. Moreover, each exercise also lasts one minute, but there should be no breaks between them. Repeat each circle 4 times.

• Task No.1 – burn as many calories as possible

If you need to lose excess weight as soon as possible, then during circuit training you need to focus on cardio exercises, each of which is repeated for 5 minutes, then take a short break and proceed to the next one.

Who is suitable for circuit training?

This type of fitness practice will be an excellent start for beginners who are just taking their first steps in the world of sports. Circuit training will be an excellent springboard to more serious areas of fitness. Simple basic exercises are not difficult for people even with minimal physical training. An additional bonus will be the development of coordination of movements and endurance.

Many trainers offer this type of training to girls and women who, with little training, want to tone their bodies and get rid of extra pounds.

However, circuit training will be very useful for both professional athletes and simply people in good physical shape who want to increase their strength and endurance. If you choose the right exercises, pace and level of load, then with any level of training you can quickly achieve the desired result.

Which form to choose

There are no strict criteria when choosing sportswear for circuit training. The main condition is that clothes should be convenient, comfortable and in no case hinder movement. It is better if it is made of breathable fabrics, since circuit training is very intense and is accompanied by increased sweating.

Shoes should also be as comfortable and convenient as possible. Preference should be given to sneakers with good cushioning - they are much more comfortable and enjoyable to perform aerobic exercises (jumping rope, running in place, etc.).

How long does circuit training last?

A special feature of circuit training is the almost complete absence of stops between exercises. Thanks to the large number of exercises and approaches, the intensity of the workout increases significantly, which allows you to reduce the time it takes to complete.

The thing is that after each completed exercise there is no pause, or it is very insignificant - no more than 5 seconds. A new exercise on a different muscle group immediately follows, without a recovery period.

It is not surprising that when using such a circular system, the training time is reduced, but the fatigue from it will be no less than with a full 1-1.5 hour workout in the gym. On average, the time to carry it out ranges from 35-50 minutes.

If you don’t do this, then, firstly, you can greatly overload the muscles, and secondly, you won’t get the desired result from the workout.

What you need to study at home

If you don’t have the time or financial resources to work out in a gym with a trainer, training at home is a good compromise.

First of all, you should decide on the choice of exercises. Various crunches for working the abdominal muscles, squats, push-ups, as well as all sorts of jumping options with and without jumping rope, and running in place are quite suitable as basic ones.

It is very important to combine exercises in such a way that the muscles of the whole body are involved. That is, an exercise for the lower part of the body must be alternated with one where the upper part will be involved. Only the right combination of them can give the desired result.

When conducting circuit training at home, you should adhere to the following rules:

• Before starting classes, it is very important to warm up to warm up the muscles and prepare them for further stress. 5-10 minutes will be enough for this.
• If you have low physical fitness, you should not immediately load your fragile body to the maximum. You should complicate the exercises and increase the load moderately and gradually.
• When performing strength exercises, you should not choose the largest possible weights. To effectively burn fat, you will need less weight and more repetitions.

If you have the desire and opportunity to learn the intricacies of circuit training, improve the technique of performing exercises and simply spend time in the company of like-minded people under the guidance of an experienced trainer, you can always order the appropriate one from professionals.

Hello, dear readers of my blog! Today we will talk about one very effective way to lose weight and work out muscles - circuit training.

It requires absolute dedication and will force you to fully concentrate on the exercise technique. But the result from such an intensive program will be appropriate. How to properly conduct such training at home - more on that later.

Basis of the technique

This type of fitness involves performing familiar exercises at a fast pace, without interruption. Usually this is a set of 4 - 8 exercises, after completing which one after another, you can rest for a couple of minutes.

After which you should resume training in the same sequence. The duration of the lesson is 30 minutes.

Circuit training at home is an effective way to work out problem areas, improve muscle tone and, of course, burn fat.

Why is this type of training called “circuit training”? Because the exercises are performed in a circle, one after another, and not in the usual sets.

That is, having completed, for example, all 8 exercises one after another, you need to give yourself a two-minute break, and then start again, and so on for 30 minutes.

Each exercise must be repeated for 30 seconds.

In one session, approximately 30% more calories are burned than during a regular workout.

Before training, you need to warm up, and after it, stretching exercises.

You can combine strength training with cardio, this will increase the rate of fat burning. To lose weight, you should exercise three times a week with mandatory rest between workouts - the body must recover between loads.

On practice

Now let's move on to the training. The exercises presented below are suitable for both girls and men.

As you inhale, we do the exercise itself, and as you exhale, we complete it.

• Squats with finger raises

Do a squat, keeping your body straight and your arms extended in front of you. Returning to the starting position, stand on your tiptoes.

• Push ups

Leaning on straight arms and knees, bend your elbows and lower your body towards the floor. Go back.

• Reverse push-ups

Sit on a chair and place your hands on the sides of the seat.

Slide off the chair. Bend your elbows and lower yourself lower. Rise up, squeezing your forearms, but do not return to the chair. Do push-ups like this for 30 seconds.

• Abs workout

Lie on your back, put your hands under your head, your feet should be bent at the width of your pelvis.

Slowly raise your shoulders and body, then return to the starting position.

• Working out the oblique muscles

Lie on the floor as in the previous exercise.

Stretch your right shoulder towards your left knee, return to the starting position. Repeat on the other side.

• Plank

Hold plank pose for 30 seconds.

• Arm and leg raises

Lie on your stomach and stretch your arms out in front of you.

Raise your left leg and right arm at the same time. Once you lower them, repeat on the other side.

This example of circuit training allows you to work different muscle groups, toning your buttocks, abs, back and arms.

"Pros and cons"

Advantages

The advantages of circuit training include the fact that you can create a training program individually. It can (and should) consist of exercises that you enjoy. Then the training, in addition to being useful, also turns into a pleasant pastime.

If you feel that it is difficult for you to complete 6-8 exercises at one time (circle), you can do 4 until you feel the strength to complicate the training. The duration of the session, including warm-up and stretching, should not exceed 45 minutes.

Circuit training requires a minimum amount of equipment.

Exercises not only allow you to lose weight and improve muscle definition. But they also increase endurance and strengthen the cardiovascular system.

Flaws

I included contraindications among them. Thus, circuit training is contraindicated for people who have:

• Heart problems;
• Diseases of the joints and/or musculoskeletal system;
• Recent injuries.

Also, intense exercise will have to be abandoned in the postoperative period and during pregnancy.

What to remember

Considering all of the above, we can summarize that circuit training is an effective weight loss program.

Especially if you supplement it with a properly composed menu. You shouldn’t sharply limit yourself in calories, but it makes sense to switch to lighter foods and give up large dinners.

And then, in a fairly short time, you can actually bring the body into good condition - get rid of wrinkles and irregularities and, together with the muscles, improve self-confidence.

Take note of this training and don’t put it off for too long - believe me, your efforts will pay off handsomely!

With this, I say goodbye to you and wish you to always remain beautiful, healthy and slim!

The problem of getting rid of excess weight is especially acute in the spring, when the realization comes that summer is just around the corner. No matter what attempts are made in an effort to lose weight faster. But, unfortunately, no miracle drugs or diets can help in this matter. The first - because they don’t exist at all, and the second will not only not get rid of extra pounds, but can also add new ones.

But training aimed at reducing excess weight and working out all the muscles will be a good friend. Such training is called circuit training. They include both cardio and strength training.

Workout Features

The main goal of circuit training is to work the muscles of the entire body in one day. In this case, aerobic exercise is combined with strength exercise, for which both exercise machines and free weights are suitable. Here it should be taken into account that the weight of the gravity must be limited. Circuit training is not aimed at building muscle mass and is carried out at high intensity, which is why heavy weights are not suitable for it.

To conduct circuit training, 10-12 exercises are selected, aimed at all parts of the body. One such circle is repeated 2-3 times with a rest of 30 seconds between sets. When the intensity of the exercise is too high, the time between sets should be increased to 1 minute.

As a rule, trainers do not advise beginners to do exercises using free weights from the very beginning, giving preference to exercise machines. The exercise machines are designed for convenient and safe exercises with strength loads.

In contrast, free weights require special skill to use and are recommended for people with physical fitness.

Circuit training is most effective in the fight against excess weight. In addition to burning excess fat, it affects the muscles of the entire body and tones them, without building muscle mass.

Advantages and disadvantages

Circuit training is more popular even than cardio training. This is due to the fact that this scheme suits the largest number of people. Circuit training can be done at home. The circuit training method is suitable for men, women and girls. The only difference is that men pay the most attention to the upper body, and women - to the lower.

Pros:
• ideal for intensive fat burning;
• increases physical strength;
• during training, every muscle of the body is included in the work;
• speeds up metabolism;
• maintains muscle volume;
• strengthens the cardiovascular system;
• suitable for beginners;
• Circuit training can be done at home.

Minuses:
• does not build muscle mass.

They have proven themselves to be excellent. Cardio training is the best choice for those. who wants to lose extra pounds.

Do you want to have a wide, muscular back? Read how to pump up your latissimus back muscles with push-ups. You can pump up the latissimus dorsi muscles with dumbbells, a barbell or on a horizontal bar.

Training rules

• Initially, you need to create a training plan that will consist of several exercises. It is necessary to select 2 - 3 exercises for each part of the body.
• Before starting your workout, it is mandatory to do a 5-minute warm-up. Muscles should be warmed up slowly, gradually increasing the pace of the warm-up. When the muscles are prepared, you can begin training.
• Training one muscle group should begin with the easiest exercise, so the muscles can prepare for the upcoming load.
• The choice of weight must be approached carefully. The weight should not be very heavy and the muscles should not be pushed to failure.
• In one circle, 10–50 repetitions of each exercise are performed.
• After completing one circuit, you should rest for approximately 1 minute.
• The duration of circuit training should not exceed 30 minutes, otherwise you risk losing some muscle mass.
• 2 – 3 classes per week will be the most optimal for the body.
• Rest between workouts should be at least 48 hours. During this time, the muscles will fully recover.

Circuit training program and exercises

There are a huge number of programs for circuit training, and you can create your own personal scheme, but it would be better to first coordinate it with the trainer. Below is a classic circuit training program.

At the end of the circuit training, it would be useful to do a short jog.

Circuit training at home

A huge advantage of bodyweight exercises is that they are accessible and can be done at home. The most popular and effective exercises without weights:

• squats;
• push ups;
• jumping;
• rocking the press;
• exercise “bicycle”;
• swing your legs;
• lunges;

Circuit training in the gym

Exercises with sports equipment give a faster effect than exercises that use only your own weight. Basic exercises:

• dumbbell press for arms and chest;
• squats with dumbbells or barbell;
• upper block thrust;
• lunges with dumbbells;
• deadlift with a barbell;
• jumping rope.

Example workout

A set of circuit training can be selected so that each workout works a different muscle group. For example, on Monday you work the pectoral muscles, on Wednesday – the muscles of the legs and buttocks, and on Friday – the arms and abs. Using this scheme, results can be achieved much faster.

Monday

• Dumbbell bench press from the chest.
• Curling arms with dumbbells in a static position.
• Upper block pull.
• Jumping rope.
• Hand spreads on a crossover.
• Push ups.
• Bent-over dumbbell row.
• Run to finish.

Wednesday

• Squats with dumbbells.
• Jumping rope.
• Lunges with dumbbells.
• Deadlift with dumbbells.
• Leg bends.
• Swing your legs.
• Run to finish.

Friday

• Arm curls with dumbbells in a static position.
• Jumping rope.
• Arm curls on the upper block.
• Arm curls on the lower block.
• Swinging of the upper press.
• Swinging the lower press.
• Tilts.
• Walking on an elliptical trainer.
• Run to finish.

The effect of circuit training

In the process of doing circuit training, endurance is developed, subcutaneous fat is burned and metabolism is accelerated. In addition, through repetition, muscle elasticity develops and the functioning of the cardiovascular system improves.

A person acquires excellent physical shape by independently determining which area of ​​his body needs more work. Due to the large flow of oxygen in the blood, the body starts a regeneration process that can slow down aging.