Circuit training is a special type of exercise, where 10-12 exercises are done in several cycles. This complex includes power and cardio load. The main difference from other exercises is that there is minimal rest. Between movements, you can take a breath 30 seconds, after each cycle, break 1-3 minutes.

Circuit trainings at home or in the gym are designed to improve metabolism, fat burning, development of endurance.

One session covers all muscles. They are suitable for both beginners and experienced athletes, the only difference is in the complexity of the exercises.

Advantages of training Sport is a guarantee of good mood and beautiful figure. And circular classes have other advantages, after which you want to practice more often. The main advantages of training on this system:.

It is impossible to get bored - in the class every time different exercises. Simple and complex variations are given, depending on the physical preparation of the person. The pace is also determined by the abilities of the student.

Weight loss - with active power and cardio movements burned by 30% more calories than in normal training.

The combination of different complexes - one direction will not allow the muscles to work qualitatively, so in this system 2-3 types of movements are combined, which give the result. Proper distribution of the load allows one muscle to rest, while others work, increase stamina.

Strengthening the muscles - strength exercises allow you to work out the zones well.

Relief - because of a different complex, more subcutaneous fat is burned, which allows the body to be embossed.

Improved metabolism - thanks to the repetitions and average weight of the projectiles, the muscles are pumped with blood, which activates the secretion of lactic acid, increases the level of growth hormone, instead of glycogen, the body burns fat.

Cons of the system and warnings In addition to the significant advantages, circular training has disadvantages. They give a strong strain on the heart. Classes are not suitable for people with hypertension, cardiovascular insufficiency, arrhythmia, high intracranial pressure.

If the training is conducted in the gym room, then there are difficulties with a quick transition to the exercises. We must wait for our turn.

It is also undesirable to engage in such training for people with poor physical fitness, aching legs or joints. Beginners are unlikely to be able to make a full complex, and without a full study of the effect will not be. After operations and injuries, it is also not recommended to train. Pregnancy and the puerperium are also criteria for cancellation.

Before starting a workout, always consult a doctor to help determine the appropriate exercises. At first you can make classes based on school programs with simple actions. The main condition is to do without stopping, then there will be an effect.

Tips and features of the exercise The complex of exercises is based on basic exercises for large muscle groups. They allow the athlete to develop strength and weight. If possible, it is better to do them on simulators. They give an additional load, it is easier for a person to take more weight afterwards.

And a few more tips:.

When drawing up a plan for the lesson, you need to combine the exercises so that each time you use the muscles that are far from each other. For example, first the legs, then the arms, the press, then jumps and t. This will allow blood to circulate faster.

For each exercise should be given for 15-20 repetitions. If it is quite difficult without rest, then you can reduce the number, the main thing is not to make long breaks.

Before training, there must be a warm-up so that the muscles warm up.

Classes are held 2-3 times a week. Each time there should be different tasks.

Before training, you can drink a glass of purified water and 2 after class.

Female body is less hardy than male, so they need special conditions. Girls are advised to understand well the technique of doing exercises. Have basic training. Before exercise, the stomach should be empty, overall well-being is good.

Home Training Workout at home for fat burning includes exercises for problem areas. For effective employment, complexes with such movements and accents are recommended:.

Cardio with the working out of the press - running with lifting knees, birch, crab, horizontal jogging, jumping from the bar with the breeding of the legs.

For the shoulders, forearms - dumbbell press, hand lifts, push-ups, sloping arms.

On his feet - sumo squats with jumping, jumps: lateral, 180 degrees, with attacks, with a broad squat.

For the abdomen - twisting, double, lifting legs, touching heels, Russian turn.

In the bar - side, shoulder touch, leg lead, spider, walking.

For legs with dumbbells - deadlift, side lunge, in front of you, in place, sit-ups.

For legs on the floor - lifting a straight leg on all fours, flies, scissors, sidetracking.

From this list, you can take one exercise and there will be a set of 7 actions designed for beginners and professionals. If it's lunges or legs lifting, then do not forget about the opposite side. On each leg or hand you need to do the same number of repetitions.

You can make plans for training on the account, but you can for a while. On average, one exercise is given for 1 minute. It turns out to burn fat enough for 10 minutes a day.

When drawing up a training plan, you need to remember not only the days, but also about the weeks. At the first light intensity, the second - moderate, the third - heavy, the fourth - recovery and selection of weights.

Ready-made sets of exercises.

There is a huge variety of programs for circular classes. They are selected individually. You can choose yourself or ask the coach for help with writing a plan. There is a classical scheme with which to begin to train:.

Jumping "starfish".

Squats.

Resistant satin.

Push ups.

Jumping rope.

Press swing.

Shuttle Run.

At home, you can perform such a complex. In the same room, you can take weighting agents or go to simulators. For effective pastime the following exercises are recommended:.

Deadlift with weighting.

Squats.

Jumping rope.

Pressing dumbbells for hands and chest.

Dumbbells with dumbbells.

Thrust of upper block.

Circuit training is good because a person can determine what zone he needs more. Various exercises help to work out each site, add oxygen to the bloodstream and start regeneration. But do not forget about the correctness of performance, so that training is not meaningless.

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