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?
How to do Highly-intensive interval training at home or Gym? Try this:
» Do a round of at least 3 complex exercises that will activate the different groups of muscles. The exercises are performed in a smaller number of repetitions (3-6) or something larger (8-15).
» Use the stopwatch, and then specify the time interval at which you are going to run circles; most often it is 3, 6, 10, 15, or 20 minutes.
» In the given time interval try to make the most of the repetitions of certain exercises.
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
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.
Fitness shoes allow you to push through the rod much easier, which will allow you to produce more force during a exercise. When you work out, especially during leg exercises you have to feel sturdier during heavy squats, deadlifts...
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.
Performing low-intensity bodyweight exercises can be an effective way to build strength while also raising the heart rate. Best part about cardio is an great cardio workout can be done in gym (or living room!) Check how!
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.
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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.