As the circular training helps to quickly lose weight and muscle pump
Sport And Fitness Educational Program / / December 19, 2019
What is Circuit Training
In circuit training, you perform several consecutive exercises on different muscle groups, and then start over again. At the same time rest between sets minimal or non-existent.
For example, instead of doing 3 sets of 10 push-ups, 3 sets of 20 sit-ups, and 3 sets of 20 sit-ups, you 10 times pressing, then squat 20 times, 20 times twist, rest for 1-2 minutes and then repeat still 2 times.
In normal training needs rest between sets: weary muscles need to rest, otherwise you will not end approach. In round robin rest is not necessary, because each new approach involves a different muscle group.
How useful Circuit Training
save time
Due to a short rest, you can do more in less time. For example, if your workout consists of 5 security exercises in 3 sets each, you will spend on it for about 43 minutes, and 28 of them will rest between sets. Reducing the rest up to 30 seconds in circuit training, you govern all exercises for 22 minutes.
Pumped dyhalku heart
Due to a short rest or lack of exercise at the same time will train Circular
Acute Effects of Three Different Circuit Weight Training Protocols on Blood Lactate, Heart Rate, and Rating of Perceived Exertion in Recreationally Active Women and muscle strength, and VO2maxWhole-Body Aerobic Resistance Training Circuit Improves Aerobic Fitness and Muscle Strength in Sedentary Young Females - maximum oxygen consumption, a reliable indicator of aerobic capacity.help to lose weight
A high heart rate throughout the workout helps you quicklyEffects of high-intensity circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men reduce the amount of fat and increase muscle mass.
The Circuit Training differ from the interval
The main feature training interval - predetermined time clearly and recreation or work with high and low intensity. Example: 30 seconds of push-ups, 30 seconds of rest.
Circuit training can be interval, if you specify a clear time-frame work and leisure. The interval can also be circular, if it alternate exercises for different muscle groups.
At the same time, and circular, and interval may exist separately from each other and take turns in a single training session. For example, you can start with circuit training (3 laps of 10 strength exercises for different groups muscles) and finish cardio interval (20 seconds and 40 seconds sprint jogging for 5 minutes).
Create circular training
1. Determine your workout
Due to circuit training, you can work out all the muscles of the body, even for 10-15 minutes. This is an excellent option if you do not have time for a full session. But if you take your time and you want to increase the effect, take longer - 30-60 minutes.
To perform the same sets of 10-25 repetitions takes an average of 30 to 120 seconds. From this, you can find the total workout time and determine how many laps will and exercises in it. Do not forget to find time to rest between exercises and circles.
2. Set a goal
- If you only need power and muscle hypertrophy, but not enough time, perform strength training without aerobic circular elements. If the time you have enough, give up the circuit training: Power and muscles better to pump the standard scheme of sets and reps.
- Those who want to develop aerobic endurance, should be included in the circular training jogging, jumping rope, exercise on the elliptical and rowing simulator. Insert a small interval strength training, and you will significantly improve your aerobic capacity without additional cardio.
- If you want to lose weight As soon as possible, Choose a circular intense interval training. They are most effectiveEffects of three distinct protocols of fitness training on body composition, strength and blood lactate. to reduce fat mass.
- Those who want to lose weight, but feel comfortable, better to alternate circular interval training with aerobic exercise calm days. Circular intervalki very tedious, and if they do more than two times a weekYou can quickly lose enthusiasm and enjoyment of sport. If you diluteFunctional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women circular interval session of aerobic exercise calm, week of training will be much more comfortable, and the results will be only slightly worse than in the case of purely circular HIIT.
3. Select exercise
The main principle of circuit training - alternating load on different muscle groups. You can turn in one workout a few exercises per muscle group, but they need to be mixed with other exercises muscles to target groups had to rest.
You can be guided by:
- body parts: the top, bottom and middle;
- muscle groups: chest, back, biceps, triceps, shoulders and muscles of the front of the thigh, the back side of the thigh muscles, buttocks, muscles bark;
- movement patterns: pull, push, squat, lunges, perform movements with hip hindzh - bending at the hip joint.
Which Circuit Training can be taken as a model
Layfhaker made two conventional circular training with the equipment, and without, as well as a high-intensity interval.
1. Intense interval circuit training
- Time: 10 minutes.
- rules: Depending on its capabilities, perform one to three laps.
2. Circuit Training Home
- Time: 20 minutes.
- rules: Do not rest between exercises between the circles, pause of 90 seconds. Perform three laps.
air squats
Keep your back straight, keep knees were wrapped inside, and the heel is not fixed on the floor. Try to squat in the full range, or at least parallel to the hips to the floor. Repeat 20 times.
Push ups
Chest and hips touch the floor, do not arrange the elbows to the sides. Try to go up with your back straight, without bending at the waist. If not, kneel or wring out from the support. Do this exercise 10 times.
lunges
If there is enough space, do lunges on the move - if not, after each step to go back. Make sure that the back was straight and the knee front foot does not go beyond the toe. Do 10 times on each leg.
Strap
Stand in laying stress, strain the abs and buttocks, to avoid bending at the waist. hold position 30 seconds.
Running on the spot
Run on your toes, lift your knees high, help himself with his hands. Perform the exercise at maximum intensity for 30 seconds.
rock climber
The emphasis lying on the line tighten knees to your chest. You can put foot on the floor or leave the air, like in the video. Try to hold the pelvis in place, does not bend back. Perform 20 times.
Ups lying legs
Starting position - straight leg 20-30 cm from the floor. Raise leg to a right angle with the body and lower back. For convenience, you can put a hand under the buttocks. Keep your lower back on the floor throughout the exercise. Follow ups 10.
3. Circuit training in gym
- Time: 40 minutes.
- rules: Perform each exercise one after the other for 10 times, the weight - from 50-70% 1RM. The last two exercises - hyperextension and fold at the press - do 20 times. Rest between exercises no more than 30 seconds between rounds - 1-2 minutes. Perform three laps.
bench press
Lie on a bench, hold the foot to the floor. Grasp the barbell straight grip wider than shoulder width, lower it to your chest, and then squeeze up.
Link upper block to the chest
Grasp the handle of the narrow reverse grip, straighten your back, shoulders slumped, pinch the blade. Tighten the handle to the chest, and then return to starting position. With the right design, you will feel how tense the latissimus dorsi.
Leg extension in the simulator or with expanders
This exercise is easier to perform in the simulator, but if it is busy or not available, and can be done with expanders. Hook gripper for a rack at the ankles, throw with a loop on the leg. At rest, the leg is bent, stretched expander. Straighten the leg and then return to starting position and repeat. Moves only the drumstick, thigh and body are fixed.
Bending of feet in the simulator or with expanders
If you choose expander, hook it behind the counter, throw with a loop on the foot, move away, to pull gum. Overcoming the resistance of an expander, try to reach the heel to the buttocks.
hand flexing biceps on shoulder
Take a barbell reverse grip, bend and unbend the hands. If the bar is busy, use dumbbells or lower block crossover.
Hand triceps extensions crossover
Hang rope handle, grasp the end of the straight grip, bend your elbows to a right angle. Unbend his arms and at the same time dilute the ends of the rope handle. Keep your back straight, shoulders - downcast.
Leg press in the simulator
Lie down in a simulator, hands, grasp the handles, press your lower back to the back and do not release until the end of the exercise. Bend the legs at an angle of 90 degrees, and then straighten them, pushing up the platform. Do not unbend legs completely so as not to hurt the knee.
Thrust rod to the chin
Take a barbell straight narrow grip. Due to stress the shoulders, bring the bar to the level of the clavicle. Elbows are always at the same time above the neck. Make sure the rod to slide along the body, do not lean forward.
hyperextension
Get your hands behind your head, lift the body until parallel to the floor or slightly higher. Do steadily and smoothly: so you better load the extensor muscles of the back. Perform 20 times.
Crease in the press
Bend your knees at an angle of 90 degrees, beneath the back Minimized towel or abmat, clean hands behind his head. Slowly raise and lower the body can linger for a moment at the top to get a better load press. 20 Make ups.
see also
- How to practice at home: a training program for the week →
- Home workouts for beginners: how to 4 months to change beyond recognition →
- 15 of the rules of hygiene in the gym, which is better not to disturb →