Circuit training in the gym for girls

Don't have time to go to the gym?! No problem, circuit training at home is a great way to keep fit.

We present to your attention 2 gorgeous circuit training sessions for girls who are very short on time, but want to look attractive and slim.

If you are just starting your first steps in the world of sports and fitness, then turn your attention to circuit training No. 1. When doing the exercises, remember, there is no time to rush. When performing exercises one after another, the rest time between them should be minimal, otherwise the effectiveness of the workout will decrease.

After you have completed the entire circle of exercises (1 set of each exercise one after another), rest for up to 2 minutes, it is important that before starting the next circle and subsequent ones, the pulse is within 120-140 beats per minute, even if after 2 minutes minutes the pulse exceeds 140 beats per minute, rest more until the heart rate drops to the desired heart rate interval.

There should be at least 1-2 days of rest between workouts; daily workouts can reduce muscle recovery, which will lead to overtraining of the whole body. On rest days, it is useful not to just lie on the couch, but to perform physical activity with less impact, for example, swimming, stretching, cycling, hiking.

If you want to further increase calorie consumption, on training days after circuit training, for example after 2 hours, do sprinting.

Features of circuit training

Circuit training is an exercise whose goal is to burn excess fat while maintaining muscle mass.

The features of such training are:

• repeating sets of exercises during one lesson;
• a set of 5–10 exercises makes up one circuit;
• In total, you need to do 3-4 laps during the workout;
• There should be a 2-3 minute rest between circles;
• The duration of the lesson should be 60–90 minutes;
• in one workout it is necessary to work out all muscle groups;
• exercises should be done at a fast pace and in high repetition mode (15–20 repetitions or more).

As a result of circular training, the muscles of the whole body are strengthened, and the fat layer is burned. Therefore, thanks to regular exercise, the body becomes elastic and sculpted.

For beginners, you can do circuit training with your own weight. The main thing is to initially master the correct technique for performing the exercises.

After some time, you can start using additional equipment. Dumbbells, weights, resistance bands, water bottles, etc. will do.

Girls don't need to be afraid of weights. Strength training is much more effective for weight loss than cardio. After all, calories are actively consumed not only during class, but also after it.

Circuit training is suitable not only for women, but also for men, as the body will become stronger and healthier as a result.

Number of laps and rest between them

During the workout you need to perform three to four circles of five to six exercises. Once a week, one approach is added, that is, progression is carried out by increasing the total training volume. Having reached six to eight laps per workout, you can increase the working weight and return to three to four sets again.

The training should be as intense as possible. Rest between exercises - ten to fifteen seconds to move on to the next exercise. At first, three minutes of recovery between laps will not be enough. When the cardiovascular system is strengthened and can “digest” such intensity, then one and a half to two minutes will be enough to rest.

Lesson programs

There are many ready-made strength training programs. To choose the most suitable one for yourself, you need to clearly define the goals of your studies.

In addition, it is important to objectively assess your level of physical fitness. There are programs for beginners and more experienced athletes.

You can practice the circuit training programs presented below both at home and in the gym. Some activities will not require any additional equipment. For others you will have to find a burden.

For beginners

Beginners in sports should practice the simplest programs. A circuit training plan for beginner girls who want to lose weight is presented in the table.

You need to perform this program 2-3 times a week. You should not exercise every day, as the muscles need time to recover.

On days free from circuit training, you can do cardio training.

For intermediate level

After some time, you can move on to a more advanced training program for intermediate levels.

This program involves consistently working out the muscles of the whole body. It is more effective and allows you to achieve more pronounced muscle relief.

For advanced level

Experienced athletes can engage in the pro level program. It should include more complex exercises that require developed coordination, strength and endurance.

An example of such a circuit training in the gym for girls is presented in the table.

Even experienced athletes should not take too much weight. In circuit training, the main thing is to follow the correct technique and feel the target muscles.

With an emphasis on the buttocks

Many girls go in for fitness with the goal of losing weight and pumping up their butt. In this case, a circular training program with an emphasis on the buttocks is ideal for them.

You cannot do this plan more than 2 times a week. Otherwise, the buttocks will not have time to recover, as a result of which the muscles will not grow and strengthen.

With an emphasis on the abs

Another priority for many losing weight is to acquire a flat stomach with slight definition. To achieve this goal, you can perform ligaments on the abs. This training will also be circular. An example of it is presented in the table.

This complex is also performed in a circle 3-4 times. You can do it at the end of a workout for other muscle groups or after cardio.

It is imperative to combine exercise with proper nutrition. If you do not adhere to a balanced diet, there will be no effect from training. After all, it is known that abs are not made in the gym, but in the kitchen.

Positive and negative sides

Positive sides:

• endurance increases;
• fat is burned;
• the whole body is pumped in a short time;
• maximum oxygen consumption increases;
• metabolism increases;
• capillarization of all muscles increases;
• Can be combined with cardio;
• more calories are burned in a short period of time.

  

Negative sides:

• People with cardiovascular diseases should not exercise;
• It is worth choosing a time for classes so that the necessary exercise equipment is free;
• monotony of training.

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