Training program for girls often involves the circular elements. Circuit training is a system of exercises in which two or more elements are one behind the other in the pace, followed by a minute or even longer break.
The objective of these lessons is to bring the body to the anaerobic threshold, start the fat loss process, activate the metabolism in favor of fat-burning after a workout.
Circuit training for women is certainly useful, but can cause harm if not to take into account a number of factors.
Circuit training for women require compliance with the following conditions:
Circuit training for fat loss for women the older age group has several limitations. Due to the nature of the health of older people, you need to individually reduce the intensity, and carefully pick working weight.
Circuit training for fat loss should contain 4-6 exercises which are made by the same approach each other without interruption. In each approach at least 10 repetitions that are done quickly. In fact, between exercises within the approach there is a break equal to the time during which the girl goes from one exercise to another.
Circuit training in the gym for girls should include all muscle groups. You can divide the load on different body parts on different days, but the program is circuit training, in this case, changing the ultimate goal.
When you want to lose weight, you should download all of the muscles in each session.
Load should not be abandoned. Then the body will have time to recover within 24-48 hours with proper nutrition, the right amount of vitamins, macro and microelements, proteins and fats.
Circuit training for fat burning can be common and may be local. It is worth saying that fat is still burned evenly throughout the body. Only the load on the muscles. For example, you are training your abs, legs, shoulders.
For people who want to develop endurance and strength at the same time, the best option is crossfit, where, as a rule, different muscle groups are worked on different days.
For weight loss enough total workout 3 times a week. It should contain exercises for legs, arms, abs. If difficult to perform such an array of exercises for the day, you should split the program for a few days.
Circuit training for fat loss for women is a program of 3-4 laps around 4-5 exercises. The class begins with cardio and ends with cardio.
If you set a goal to lose weight, the path will not be easy. Be prepared for this and take it to the end.
Training for the girls in the room is best done under the supervision of an experienced coach. To create a program undesirable. Even if you invented it, doubt will be compliance with equipment exercises. But if you do something incorrectly, you run the risk of something damaging. Of course, calories will be burnt anyway. But you have to burn fat and maintain health.
If you decide to download the whole body, you will need to follow this pattern three times a week. For example, the program might look like.
Do cardio 15-20 minutes. Need to warm up the muscles, raise the heart rate and prepare the body for fat burning (to Deplete muscle glycogen).
A break of 60-90 seconds.
A break of 60-90 seconds.
A break of 90 seconds.
The last break 60 seconds and abdominal exercises:
If not specified the number of repetitions, so their number is 12-15. Weight exercises is chosen individually.
Further, rest 1-3 minutes and cardio hitch for 10 minutes at an easy pace.
This program can be done three times a week. By the time the lesson will take 60 to 70 minutes, and you reupload on 101 percent.Ligaments in press
The word "bundle" refers to a sequence of exercises that will be included in circuit training. Not necessarily made of the same approaches. It is important that some exercises are done in conjunction. For the press it might look like this:
Each exercise is 15 to 30 times, then you rest 60 seconds prone, restoring strength and breath.
Thus, circuit training at the press consists of three approaches, between which you rest a minute. All you need to perform 9 exercises 15-30 times.
If you are a beginner, start with 10 times or even 5. With each lesson, increase the number of repetitions by 1. Circuit training on press you can do daily and it takes maximum 10 minutes.Other examples of circuit training
An example of circuit training for triceps and chest:
60 seconds rest.
If you are working at weight loss, plenty of exercise on the breast is better not to use. Girls chest muscles it makes sense to train in masonboro mode. This set of exercises can be done twice a week. Often dangerous for the tendons, especially of the shoulder.
It is important to remember: