Circuit training for girls for all muscle groups in the gym, exercises for burning fat with weights, a ball at home

Content

An effective circular workout for girls for all muscle groups was developed in the 1950s and is characterized by high intensity and short duration. Thanks to the variety of techniques, it can be applied at any level of training and to achieve various goals.

What is Circuit Training

To carry out the program, no special equipment or a separate room is required, and the first results will be visible in 3 weeks.

The training is divided into several stages:

Warm up - helps to prepare the body for the upcoming stress. Enough 5 minutes to reduce the risk of microtrauma to muscle fibers.
Workout - on average, it will last 40 minutes, so you need to think over a lesson plan in advance.
Hitch - for better recovery, you need to stretch the warmed up muscles a little. Usually consists of a set of stretching exercises.

The frequency of classes depends on the degree of preparation. At the initial stage, 2 workouts per week will be enough, over time the number and duration should be increased.

If the training is carried out with weights, then the break should be at least 24 hours. This time is necessary for muscle recovery.

The workout includes up to 8 exercises. It is necessary to perform one circle without interruption, at least 15 repetitions. You need to rest between circles until breathing is restored, but no more than 3 minutes.

It is worth starting classes with 3 circles and increasing the number as endurance improves. The number of repetitions should also be increased by 5 repetitions (20, 25.30 ...).

Benefits

Circuit training for girls for all muscle groups has a number of advantages:

endurance increases;
weight decreases faster;
the body is evenly tightened;
improves the activity of the cardiovascular system and the stability of the immune system;
Circuit training for girls for all muscle groups strengthens the heart muscle as well
you can train anywhere;
well-being improves due to the enrichment of blood with oxygen;
great loss of fat mass with minimal loss of muscle.

This type of exercise is ideal for those who have long dreamed of getting their body in shape, but there is no desire to engage in standard cardio workouts. Exercises can be changed depending on the level of training, new ones can be added and their time can be increased. The higher the heart rate rises, the more efficiently calories are burned, and the relief is drawn.

Professional athletes can also improve endurance and strength.

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disadvantages

Circuit training for girls for all muscle groups has several disadvantages:

a number of contraindications;
not suitable if the goal is to build muscle;
high occupational injuries;
can make you feel overtrained.

In the presence of diseases that are incompatible with intense exercise, it is necessary to refuse to perform circuit training.Also, in case of improper exercise, you can get new injuries and exacerbation of latent diseases.

During training, you must breathe correctly and regularly. Holding your breath is not allowed, this can lead to oxygen starvation, which will badly affect your well-being. If you feel dizzy or faint, stop exercising immediately.

If you are not confident in your abilities, then you need to seek help from a coach. He will determine the girl's level of training, her health status and prescribe a suitable set of exercises. This will help avoid the chronic fatigue that many beginners experience.

Circuit training options

Circuit training is divided into several types. All directions are suitable for girls, since the program can be adjusted according to the needs of the load of a particular muscle group.

split - division of muscle groups into parts, each of which is performed on different days;
with own weight - suitable for beginners and those who do not feel well the work of muscles when doing exercises;
with burden - helps to more effectively include weak muscles in the work, due to which the body will become fit;
crossfit - an advanced level of circular training, characterized by maximum intensity, suitable for people who have been involved in sports for a long time.

Circular exercises with kettlebell for burning fat for girls in the gym

Kettlebell training combines cardio and strength training, which allows you to train less and more efficiently. With its help, you can build a lean body with elastic muscles and a low percentage of fat. During training, the muscle corset, tendons and ligaments are strengthened, they become more immune to injury.

1. Two-handed swing:

stand up straight, feet shoulder-width apart, take the weight with both hands;
with an exhalation, slightly bend your knees, pull your pelvis back, swing your hands from below;
with exhalation, you need to push the weight to chest level, straightening your legs;
with a breath, sit down again, the weight by inertia returns to its original position;
care must be taken that the body does not tilt forward.

2. Cup squats:

take the weight in your hands by the handle, pull it to your chest;
put your feet wider than your shoulders, your back is straight;
look in front of you slightly up, and sit down, lowering the pelvis close to the calves;
linger for a few seconds at the bottom point, then take the original position.

3. Kettlebell pull in the bar:

stand in the bar with outstretched arms, while you need to rely on socks, feet shoulder-width apart;
Take the weight with one hand by the handle and as you exhale, bending your elbow, pull your hand up so that an acute angle is formed;
the elbow should not deviate, the back remains straight;
with a breath, lower the weight without touching the floor, it is necessary to maintain tension in the working muscles.

4. Forward lunges:

take the weight by the handle with both hands, lift it on the left shoulder;
take a step with your right foot and at the same time, without swinging, lower the kettlebell by the extended leg;
hold this position for several seconds, then, by inertia, return the weight to the shoulder, again returning to its original position.

5. Pulling the kettlebell to the chest.

take the kettlebell with both hands, feet shoulder-width apart, straighten your back;
with a breath, pull the weight up to the chin, the elbows should be straight;
with an exhalation, lower the body down, take the pelvis back, straighten your arms so that the weight touches the floor;
with a breath, straightening, again pull the projectile to the chin.

The advantage of exercising in the gym is the presence of different weight categories of apparatus, as well as the presence of a trainer who will help to draw up a competent training program and monitor the correct implementation of the exercises.

Circular exercises with a kettlebell on the press

Almost all kettlebell workouts involve the abdominal muscles. However, if a girl wants a clearer relief and drawn cubes, special attention must be paid to this area.

During the exercise, there should be no sudden movements and jerks.

1. Mill:

take a weight in your right hand, keep your back straight, feet shoulder-width apart;
then you need to raise the weight above your head;
take a breath, as you exhale, lower the body to the left side until the free hand touches the toe of the leg;
the hand with the kettlebell and the free hand must create a straight line, it is unacceptable to deflect the arms or body in any direction;
the range of motion should be wide and not sharp;
after completing all repetitions, you should change the hand and side.

2. Side bar:

lie in the position of the side stop, put your feet one on top of the other;
take a weight in your free hand and lift it up;
hold the bar for the required time, then change sides.

3. Horizontal running:

put the weight on the floor with the handle up;
stand in the bar with outstretched arms, focusing on the handle of the kettlebell;
start running in place, pulling your legs as much as possible to your chest;

4. Russian twist with kettlebell:

sit on the floor, pull your legs, forming an angle of 45 °, tilt the body back;
the back should be slightly twisted, the press is tense;
pick up a weight and pull it forward in front of you;
twist the body left and right, lowering the weight as low as possible, but do not touch the floor;
the knees should not bend or separate.

5. Lifting the body:

lie on your back, hold the weight on arms outstretched in front of you;
inhale, as you exhale, raise the body 90 °;
feet should rest firmly on the floor;
holding this position for several seconds, fall back down again;
the back during the exercise should be slightly bent, the neck should be relaxed, the press should be tense.

Circuit training with kettlebells for strength

Strength endurance plays a major role in professional sports, and also has a positive effect on the coherence of all muscle groups and coordination. And kettlebell lifting is considered the best type of training to increase strength.

Contrary to popular belief, kettlebell training is also suitable for girls - it contributes to better burning of calories not only during exercise, but also during rest. The muscles will acquire relief, but not like that of professional athletes.

1. Rotation of the kettlebell around the body:

keep your back straight, feet shoulder-width apart, body tilted forward, legs slightly bent;
Take the weight in one hand and pass it to the other, first in front of you, then behind your back, so that a circle appears;
after doing the exercise clockwise, repeat counterclockwise.

2. Eight.

the body is tilted forward, the knees are slightly bent, the feet are set wider than the shoulders;
put the weight behind one leg, pass it in the middle to the free hand, put it behind the other leg and pass it again in the middle;
motions in inertia should not be ragged; they should not fall in either direction.

3. Kettlebell Row in Slope:

make a narrow lunge, tilt the body to the knee, putting a hand on it;
take a weight in the other hand and, as you exhale, pull it towards yourself, trying to bring the elbow behind your back;
fix this position and, while exhaling, lower your hand without touching the floor with the projectile.

4. Side lunge with bench press:

legs together, take the weight with one hand, opposite to the bent leg and raise it above the head;
with an exhalation, take an extremely wide step to the side, bend one knee and hip, the other leg should remain straight;
the body should not fall forward, the weight is completely on the bent leg, the knee is level with the toe;
the kettlebell must be lowered to the ankle of the bent leg, not touching the floor;
in a continuous movement, push off the floor with a bent leg and tear it off the floor, keeping the balance with one leg, pushing the kettlebell by inertia up above the head.

5. Combined squat:

do a shallow squat, pressing the kettlebell to your chest;
return to starting position;
take the pelvis back, straining the buttocks as much as possible, tilt your shoulders slightly forward;
Lower the weight to the floor, then pull it back to the chest and straighten the body.

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Circuit workout at home to burn fat

Experts recommend that beginners start their path in sports with home workouts. So they will be able to soberly assess their capabilities and prepare the body for the upcoming stress.

Classes at home are also suitable for those who want to get into prenatal shape, lose weight by summer, improve the tone of the muscles of the arms and buttocks, but do not have the desire or opportunity to go to the gym and do not strive for a clear relief.

Circuit training for girls for all muscle groups will speed up the desired results.

1. Squats:

put the feet wider than the shoulders, the socks look in different directions;
clasp hands in the lock in front of you;
with an exhalation, sit down, the knee joints should form a right angle and not go beyond the socks;
the body should not fall forward;
with inhalation, return to its original position.

2. Static wall squats:

rest your back on the wall, put your hands in the lock in front of you, put your feet slightly in front;
sit down slowly until your hips and knees are on the same level;
fix the position for the required time;
slowly return to starting position.

3. Forward lunges:

put your legs together, keep your back straight;
with an exhalation, take a wide step forward and bend the knee at an even angle;
the front knee should be at a right angle and flush with the toe;
with an inhalation, return to the starting position;

4. Glute bridge:

lie on your back, stretch your arms at your sides, bend your knees, press your feet tightly to the floor;
with an exhalation, raise the pelvis as high as possible, strain the buttocks additionally, and the shoulders should be tightly pressed to the floor;
stay in this position for a few seconds, then slowly lower.

5. Knee / Toe Dips:

lie on your stomach, put your palms under your shoulders, press your elbows to the body;
with an exhalation, raise the body up, while inhaling, lower it without touching the floor;
you need to ensure that the back does not bend or bend during the exercise.

6. Plank on the elbows:

lie on your stomach, press your elbows to the floor at chest level, and wrists at head level;
with an exhalation, raise the body, keep the weight of the body with the socks and forearm;
stay in this position for the required amount of time and gently lower, relaxing.

7. Leading the leg back:

for balance, grab the edge of the table or the back of a chair with your hands;
one leg should be torn off the floor and, without bending, taken back;
the sock should look to the side, so more muscles will be involved;
perform adduction and abduction of the leg to the ankle.

8. Corner for muscles of the press:

lie on your back, stretch your arms along the body;
while exhaling, simultaneously raise the body and legs up, transfer the body weight to the buttocks, stretch your arms forward;
stay in this position for a few seconds and smoothly return to the starting position.

When the workout seems too easy, you can purchase additional equipment: rubber bands or an expander. These universal assistants do not take up much space, are relatively inexpensive, and they have a very large functionality of use.

Circular press workout with fitball

During training with fitball, it is possible to work out the deep muscles of the press, which is difficult to achieve in other types of fitness. When doing this kind of training, the risk of injury is minimal.

A variety of exercises will allow you to choose the most suitable program for the girl's health.

An example of a press training with a fitball:

Twisting.
Lateral twisting with the body on the projectile.
Lateral curl with legs on fitball.
Bringing the legs to the stomach.
Roll back the ball with your hands.
Raising the legs with the ball.
Plank on legs / arms.

These exercises are enough to create a beautiful waist and abdomen shape as soon as possible.

Fitball exercises

Circular training for girls for all muscle groups with a fitball for weight loss:

1. Press from the floor with legs on a fitball:

put your shins on the ball, rest your hands on the floor;
with a breath, bend your arms at the elbows and lower the body as low as possible;
straighten your arms with an exhalation.

2. Circular plank:

set the ball close to the wall and stand in the bar, resting on the projectile with outstretched arms;
while inhaling, alternately bend your arms at the elbows;
while exhaling, straighten your arms alternately.

3. Twisting with lunges:

pick up a projectile and stretch it in front of you, bring your legs together;
step with one foot forward as wide as possible, bend at the knee at a right angle;
Take the ball on outstretched arms by the exposed leg and touch the floor;
again raise the fitball in front of you and return to its original position.

4. Squats against the wall:

put the ball behind the back and press it to the back;
rest your feet on the floor slightly in front, the main emphasis in squats should be on the heels, the socks should not be torn off the floor;
on inhalation, slowly lower down until the knee joints form an angle of 90 °;
freeze in this position for a second and rise with a breath.

5. Squat with a fitball in hand:

take the ball and stretch your arms up slightly forward;
sit down, tilting the pelvis back as far as possible, keep the chin raised;
knees should not go beyond the socks;
return to starting position.

With the right approach, circular training for girls for all muscle groups will be an assistant in creating a dream body. After 3 sessions, the quality of sleep will improve, self-esteem and stress resistance will increase.

Author: Diana T.

Article design: Mila Friedan

Circuit Training Videos

Circuit training with a fitness trainer:

Circuit training for girls for all muscle groups at home. Exercises for burning fat with kettlebells, ball