Circuit training is a resistance training using high-intensity aerobics. It enhances muscles strength endurance and builds muscle mass effectively. So how do you fit circular training to your workout routine?
Circuit training exercises
Circuit training is one of the best ways to fit in shape a short time. Most people think that for toned muscles and nice fit shape you need to exercise with weights. So they often drop out of your home aerobics for lack of equipment. Actually it is enough to choose a good exercise with its own weight and muscles will be quickly toned and swollen!
Following three exercises you do in the same position, yet they’re going to work out your chest, shoulders, triceps, lower and lateral abdominal muscles.
Circuit training as high-intensity aerobics
Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.
The work out is carried out quickly and without a break.
Do 10 reps of each exercise, and 3 or 4 repetitions of the entire training. In between each set, make a break of 30 to 60 seconds. The total duration of the training is at most 7-8 minutes.
Strengthen your muscles trx-style! Are you not? You’re not letting yourself get as strong as you can be. The solution? TRX suspension training.
The training is excellent because it will run several muscle groups at the same time, as long as you’re in the same position- the plank. So, take the upper squat position, with the feet and the palms of the hands at shoulder width apart.
Circuit training bodybuilding
Take your right knee close to your chest. Go back to the starting position, and then move the left knee closer to chest Exchange movements in your legs fast, like climbing on the rock. Do 10 reps each leg.
It's fairly easy to get the hang of Cross-Trainers, so you feel comfortable right away. It's less stressful on the knee joints than weight-bearing equipment. The calorie expenditures for two popular machines.
As soon as you’re done with the first exercise, stay in squat position and do ten repetitions of touching the knee and elbow. So, touch right knee and right elbow, go back to the starting position, then repeat with the left elbow and left knee.
Watch your hips don’t turn them during the exercise.
Training heavy will never go out of style, but when it comes to arms weight bench is ultimate choice. Any good routine should include heavy and lighter work to target more total muscle fibers.
Push-ups circuit training how many repetitions?
Push-ups should be the last one on the workout row. From the same position as in previous exercises, put down your chest to the ground, while your elbows are at an angle of 90 degrees. Do ten reps, and if it’s too hard-you can put down your knees to the ground and so complete the push-ups.
Keep in mind that your body core is tight and straight up while running the entire training. Over time you’ll master this workout and perform them easily and fast. Each week You can add one to two reps, or make another set of exercises.