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We will tell you how to do a circuit training at home, which is suitable for men and women, and also share a video of the correct execution of the exercise.
In the middle of the last century, the British R. Morgan and G. Adamson developed a training format that was aimed at increasing physical fitness and overall endurance. Initially, the emphasis was on professional athletes, and then the circuit training system began to be used around the world. The circular training system began to be used not only by athletes, but also by the military, police and firefighters.
The point is that the types of loads change in a short period of time – this is close to reality. Plus, general endurance is trained.
Do you want to understand the principle of circuit training?
Circuit training was originally formulated as follows: consecutive high-intensity exercises for the legs, back, arms and abdomen, which follow each other with a maximum break of 30 seconds. Group of exercises – 1 circle. This meaning remains to this day. The general principle is that the next exercise should target a different muscle group. Example: first, a set of push-ups, after a short break, squats (the muscles of the back and arms rest in the second case).
What are the benefits of circuit training?
Due to the high intensity, circuit training perfectly draws the relief. With such training, the pulse is in the fat burning zone, which helps to get rid of excess weight. Also, the respiratory system and the cardiovascular system are pumped. Because it is necessary to perform exercises at a high heart rate. Another plus is increased dexterity and improved coordination of movement.
In a short time, you need to adjust to other exercises. The areas of the brain that are responsible for the change in motor activity are turned on. And the most important advantage: for circuit training, you may not even need equipment. Only 20-30 minutes and 3 square meters of free space. Not a bad price for a beautiful figure, right?
Let’s look at the option of home circuit training without additional equipment.
An example of a simple circuit workout at home for men and women
Do your very first circuit workout at home at a leisurely pace. You need to understand how your body reacts to stress. Based on these indicators, set the number of repetitions and approaches. Then gradually increase.
- Warm up – 3 minutes.
- First round: – Squats – Push ups – Twisting – Run in place – Shoulder touch in plank – side jumps
- Hitch.
- We go to the second round and repeat the exercises.
Ideally for each exercise 15-20 repetitions. Maximum break between exercises: 30 seconds. Between circles – 2-3 minutes.
Contraindications for circuit training
If you have never played sports before this article or have problems with the cardiovascular system, then it is better to refrain from intense circuit training. For such people, a slow pace of execution, but with the right technique, is suitable. And generally gentle mode. In any case, circuit training is a great help to the right lifestyle. Train 2-3 times a week and the result will definitely be.