🔥 Full Circle Body Fitness – trainings in the gym: recommendations and examples of ligaments.
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Circuit training is mainly designed for the most part for losing weight and is used usually by girls. There are many different ways to lose weight, but very few options that will allow you to keep or even develop a little muscle.
✅ Circuit Training: Pros and Cons
The training program for girls often includes circular exercises. Circuit training is a system of performing exercises in which several elements are made one after another at a pace, followed by a minute or longer break.
The task of such training is to lead the body to an anaerobic threshold, start fat burning processes, activate the metabolism in favor of burning fat after training.
Circuit trainings for women are certainly useful, but they can cause harm, if you do not take into account a number of factors.
✅ Pros:
- Effective weight loss.
- Muscular relief.
- Increased strength and endurance.
- Powerful cardio load.
- Saving time – many different exercises and high energy costs in a short time span.
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✅ Minuses:
- Excessive stress on the heart.
- It is not suitable for people suffering from hypertension, cardiovascular insufficiency, arrhythmias, increased intracranial pressure.
- Not always in the gym all the necessary simulators are free, so sometimes it is impossible to fulfill the planned circle without breaks.
Circle trainings for women require the following conditions:
- Good knowledge of the technique of the exercises.
- Basic physical training on the basis of the general program.
- Mandatory intensive warm-up, when it comes to heavy exercises.
- Some exercises are able to replace the workout, for example, when working with a press, you can start approaches with small amplitudes, speeds, to warm up the right muscles. For 1 approach, your press will warm up, and you will be able to fully exercise.
- Empty stomach and good health.
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✅ Exercises for circular training.
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If you decide to download the whole body, you will need to follow this pattern three times a week. For example, the program might look like this. We do cardio for 15-20 minutes. It is necessary to warm up the muscles, raise the pulse and prepare the body to burn fat (to consume muscle glycogen).
✅ We begin training.
- Squats with an empty bar 12-15 times.
- Bending of hands in the block 12-15 times.
- Attacks with dumbbells 12-15 times.
- Dumbbell press sitting 12-15 times.
✅ Break 60-90 seconds.
- Extension of legs in the simulator.
- “Hammer” with dumbbells standing.
- Bending legs in the simulator.
- Breeding the legs in the simulator.
✅ Break 60-90 seconds.
- Squats plie.
- Breeding the legs in the simulator.
- Divert the leg with weights.
- Raise dumbbells lying.
✅ Break 90 seconds.
- Squats without weight 20 times.
- Hyperextension 30 times.
- Thrust of the lower block to the waist.
- Lifting the legs in the hang 15 times.
✅ The last break is 60 seconds and the exercise on the press: Twisting in the Roman chair 15 times.
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- Raising legs from a prone position. “folded state”
If the number of repetitions is not specified, then their number is 12-15. Weight in the exercises is selected individually. Next, rest 1-3 minutes and cardio hitch for 10 minutes at an easy pace.
