Find out how a girl at home can create a great workout cycle to create a perfect figure and firm buttocks. Today human life has become quite safe and, unlike our distant ancestors, many people are obese. We no longer need to flee from dangerous predators or spend a lot of time in search of food. Most of the world's population is inactive and this contributes to weight gain.
Most girls are worried about having excess weight and try to get rid of it using all possible methods. Today we will tell you how a circuit training for girls at home should be properly organized. Circuit training is a very effective way to combat obesity, and our tips will help you keep your workout healthy.
Principles of organizing circuit training for girls at home
Today, fast food restaurants are very popular among the population, and when combined with a sedentary lifestyle, they are a serious threat to the body. It should be recognized that most people do not eat well, and this is not conducive to better health.
In many developed countries of the world, the problem of obesity (and the various heart diseases caused by it) have become very relevant. If you want to get rid of extra pounds and make your figure attractive, then circular workout for girls at home will definitely help you.
You have to work out all the muscle groups of the body qualitatively. Circuit workout for girls at home combines strength exercises and cardio exercise. This is how you can get rid of fat as quickly as possible. Fitness experts advise aspiring athletes to be careful when using free weights. First, all attention must be paid to the technique of performing movements so as not to harm the body.
Wherever you do circuit training, you should understand that its purpose is not to gain mass, but solely to fight fat. For this reason, you should not use large weights when performing strength exercises. You need to maintain a high intensity, which will be enough to activate the lipolysis processes.
The essence of a circular workout for girls at home is a combination of several movements that are not related to each other. They are performed in several sets in one round. Most girls prefer to use about a dozen movements, although there may be more. In this case, you must monitor your well-being and avoid dizziness.
In total, you should complete two or three circles, resting between them for about 30 seconds. If you are just starting to play sports, then the duration of rest can be 60 seconds, but no more.
Benefits of circuit training for girls at home
Before you do anything, you should find out how effective your actions will be. Circuit training has many advantages and only one disadvantage, which is not fundamental for girls. Now we are talking about the impossibility of gaining muscle mass.
Once you've achieved your fat-loss goals, you can start exercising to gain muscle mass if you want to. Here are the main benefits of circuit training for girls at home:
- You do not need to visit the gym to conduct classes.
- Even if your day is scheduled by the minute, there is room for circuit training as well.
- Circuit training can be effective for men with overweight problems.
- A large number of body muscles are involved in the work.
- Circular training significantly increases the speed of metabolic processes.
- You will not only be able to get rid of fat, but also strengthen the heart muscle.
We also note that the complex proposed below can be used by all people, regardless of their level of physical fitness.
How to properly conduct a circuit training for girls?
It is quite obvious that exercises should be chosen to start training. Only with the right combination of various movements and regular exercises will the desired result be obtained. We have already noted that circuit training for girls at home involves performing movements in which all the muscles of the body are involved. Thus, you need to choose two or three of the most interesting exercises for each muscle group.
However, immediately after this choice, it is too early to start classes, since you must master the technique of performing the selected movements. After that, you should remember a few simple rules for conducting circular training:
- Before the main part of the lesson, you need to do a good warm-up for five or ten minutes. Start at a slow pace, gradually increasing it.
- Perform the simplest movements for each part of the body first and do not overload the body. As a result, you will be able to prepare your muscles for serious work.
- Circuit training for girls at home involves 10 to 15 repetitions of each exercise per circle. When your fitness level improves, you can slightly increase the number of reps or start using a more complex training program.
- When performing strength movements, do not use maximum weights. To actively burn fat, it is worth losing weight while increasing the number of repetitions.
- The duration of your session should be no more than 30 minutes, so as not to lose muscle mass.
It should also be said that there should be a pause of at least 48 hours between your classes. Thus, during the week, you need to train two or a maximum of three times.
Circuit training program for girls at home
It is possible to draw up a high-quality training program that can help you in solving the task at hand only if you have some experience. At the same time, there are no serious restrictions on the choice of exercises, and thanks to today's exemplary training program, you will be able to compose your own in the future. At the same time, you must take into account the state of your body so as not to overload it.
- Squats. There are a huge number of options for this movement that can be performed with your own weight or with weights. Squats are aimed at strengthening the muscles of the legs and abdomen.
- Pull-ups and push-ups. These movements will allow you to work your arms and chest muscles well. Beginners should work only with their own weight and it is quite possible that at first you will perform simplified versions of these exercises.
- Twisting. There are many different types of twisting, and their main goal is to work out the abdominal muscles well.
- Jump rope. This is a great tool and should be used in your training. Many different types of jumping rope have been created, but the most effective is the "starfish". During the jump, you need to spread your arms and legs wide. However, even ordinary jumping rope will be a great tool for fighting fat.
- Shuttle run. Running must be included in your training program. This is a great form of cardio, and especially shuttle running.
If you are going to train at home, then this will somewhat limit your options. However, this does not mean at all that the lesson will not be effective. Now we will give an example of a circuit training complex for girls at home.
Complex number 1
- Dumbbell press in the prone position.
- Vertical block rods.
- Working with a rope.
- Breeding hands on a crossover.
- Push ups.
- Row dumbbells in an inclined position.
Complex number 2
- Working with a rope.
- Squats.
- Work on an elliptical trainer.
- Deadlift.
- Curls of arms for biceps.
Complex number 3
- Curls of the arms on the upper block.
- Lower block rods.
- Twisting.
- Run.
These complexes involve exercises on simulators. If you want to work out at home, you can replace these movements with those of the dumbbells. Today we have tried to convey to you the essence of organizing circular training. Once you understand the basic principles, you can easily create effective training programs. This concludes our story about conducting circuit training for girls at home.
How to conduct a circuit training for girls at home, see here:
