Circle training for girls is an effective program for burning fat and developing strength and endurance. It is believed that this type of training allows you to evenly distribute the load and give the maximum effect. Initially, circular training was conducted only in the gym, but now it is considered that it can be carried out even at home.
Circuit training program for girls
This method of strength training involves the continuous performance of exercises, without rest and relaxation. Circuit training for women in the gym is a systematic movement from the simulator to the simulator in a circle, practicing on each of them, for example, 1 minute at full strength. After all the simulators are over, you can repeat the full circle 1-2 more times.
You can use the technique at home. In this case, an example of circular training for women is the continuous performance of exercises on different muscle groups for 1 approach in a circle. The second and third approach will correspond to the following circles. In other words, if you press 20 times in 2 approaches and make attacks 40 times in 2 approaches, the first round will consist of 10 push-ups and 20 attacks, and also - the second round.
Circle training program for women
We offer you a circular training for women, which is available for exercise in the gym, and for doing at home. The proposed load is suitable for beginners, then it needs to be increased.
So, the program:
- Squats - 20 times per circle.
- Falls 20 times per circle.
- Push-ups - 10-15 times per circle.
- Mahi feet - 20 times per circle.
- Jumping with a rope - for 1-3 minutes per circle.
- Twisting - 20 times per circle.
- Back twisting - 15 times per circle.
- The deadlift with dumbbells is 15 for each circle.
- Planck - from 30 to 60 seconds per circle.
- Classical exercise for the back - 15 times per circle.
If you have not practiced sports for a long time, you can cross out three exercises for the first two weeks, but then you need to deal with the full complex. A beginner can only perform one round, but after a month of training, you either need to increase the number of repetitions, or add a new circle. Between each round should pass no more than 40-60 seconds - this is the main condition for effective weight loss in this way.