Circuit training for girls in the gym is a good opportunity, both for burning fat, and for increasing the body's endurance and strengthening the heart muscle. There are many options for circular training, the main thing is to choose it correctly (for a beginner or for an experienced one) and perform it correctly.
What is Circuit Training?
Circuit training is a set (circle) of exercises (from 4 to 12), which are performed sequentially one after the other without interruption or with a minimum break (20-30 seconds). There can be 3 - 5 such repetitions of circles. At this time, all the muscles of the body are worked out, and not its individual groups. Rest between circles is longer - 2 - 5 minutes to normalize the heart rate.
Who is circuit training suitable for?
Circuit training is suitable for beginners, for those who already have some experience in the fitness room and want to maintain their weight in normal condition and their muscles in good shape. It should be borne in mind that circuit training for girls in the gym has a high intensity and heavy loads on the heart.
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 spent in a short period of time.
Negative sides:
- you can not deal with people with cardiovascular diseases;
- it is worth choosing the time for classes so that the necessary simulators are free;
- monotony of training.
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For maximum weight loss precisely due to fat, and not due to muscles or internal organs, it is necessary to supplement strength exercises with cardio. Strength training will burn glycogen (carbohydrate) stores. In this case, the muscles will not be subject to growth, they will simply be strengthened and become elastic.
During physical exertion, the human body is saturated with oxygen, which leads to the oxidation of fat cells and their destruction.
You shouldn't burn fat very quickly, as it can lead to hormonal disruption. The basic principle of fat burning: you need to get less calories than you spend them. There must be proper nutrition. When there is a lack of carbohydrates (energy), the body tries to take them from fats. Tangible results of stable weight loss are observed in 1.5-2 months.
Circuit training options
Circuit training for girls in the gym has several options:
- For beginners, classic;
- Enhanced fat burning using exercise machines;
- Targeted workout of specific muscle blocks on specific days of the week.
Features of circuit training for girls
In girls, in general, the main fat accumulations are distributed in the abdomen and thighs. This is what Mother Nature provides for the birth of a child. But often these reserves exceed the "allowable". A feature of the circuit training for girls in the fat burning gym is to perform more exercises on the abdominal and hip blocks.
It is better for girls to give up the gym in the first day or two of their period, so as not to provoke a violation of the cycle. But if you want, you can do it, excluding strength exercises for the press and squats. Before class and immediately after the end of his food do not take. The training effect is reduced. With a cold and temperature, training is not performed, because the body needs strength to fight the disease.
Drinking during exercise is not recommended, you can only rinse your throat or mouth with plain water.
Circuit training for beginners
Better for beginners is the classic circuit training complex without the use of simulators. Newbies girls during a circuit training should use simulators that will protect the body as properly as possible during power loads. It is better for beginners not to include free weights in the program, since they are designed for a trained person.
The duration of the classes should initially be 30-40 minutes, then it is increased to 1 hour. It is not worth continuing for more than an hour in circuit training, because the heart muscle is overloaded and problems may arise.
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Unlike conventional strength training, circuit training using strength exercises on special equipment allows you to burn 25-30% more fat.
For enhanced fat burning in training centers, the following simulators are provided:
- Traction of the upper muscle block behind the head.
- Extension of the legs with weights on the simulator while sitting.
- Pull the block with a narrow handle to the stomach.
- Lunges.
- Triceps top handle trainer.
- Dumbbells 2-5 kg for lifting biceps.
The mat is used for twisting abdominal exercises.
Everything is done intensively, 16-24 times, without rest. It is enough to make 3 circles for one lesson, with breaks between them up to five minutes. Finish with an elliptical trainer, bringing the heartbeat to normal. To obtain the desired result, it is enough to visit the gym in 1-2 days. This break allows the muscles to rest and recover.
Circular workout for the whole body
At the beginning of the circle, light exercises are performed that will prepare the body for heavy loads. In the middle of the circle - heavy. It's good to do 15 minutes of cardio before your workout to get your body ready for the core workout. Perform the first 3-4 exercises for the chest block of muscles, followed by a short 60 second break.
Then another 3-4 for squats and loads on the legs, followed by a short rest of 60 s. The press is loaded last. Everything is performed 10 to 12 times. So 4 laps are carried out at a fast pace. Rest between laps 2-5 min. Finish the complex of circular training for the whole body with a calm cool down on an elliptical trainer.
Rest between laps and number of laps
The number of training circles varies from 3 to 5 and depends on the intensity of the loads and the physical condition of the girl. Beginners should start with 3 circles, gradually increasing the number to five. Rest between circles is required. It will normalize the pulse and give a little relaxation to the body. Usually this period for a person is 3-5 minutes.
The Most Effective Fat Burning Exercises
Circuit training in the gym encourages the girl's body to accumulate energy for muscle energy, and not drive extra calories under the skin. The most effective exercises for fat burning are strength exercises with light weights (2-5 kg).They must be performed with the maximum number of times.
For one lap, you can include the following 7 exercises:
- Pulling up on the bar;
- Push-ups from the floor or from the bench (triceps works);
- Upward jump lunges;
- Lunges with dumbbells 5 kg;
- Squats - arms with 3 kg dumbbells extended in front;
- In the prone position, twisting (squeezing) the press;
- Jumping rope.
Everything must be repeated up to 20 times. After the circle, relaxation (rest) is done for up to 2 minutes. Perform 2-3 laps in one workout. This set of exercises is carried out on one of three days of circuit training, thereby adding variety to the classes.
Circuit training program: example
In the proposed circular training for girls in the gym, the muscles of the back, chest, shoulders, biceps, triceps, and abs are affected. It is designed for both beginners and girls with little experience in the gym. To optimize the time, the working area is first prepared.
Block trainers are selected to work out all muscle groups with the correct technique:
- Back row
- Bench;
- Mat;
- 5 kg dumbbells per bench press;
- 2 kg dumbbells for raising arms through the sides or swings;
- Dumbbells 3 kg for biceps;
- Triceps Extension Rope.
Before starting the circuit itself, walk on a treadmill for 7 minutes at a speed of 6.5 km per hour to bring the heart rate to a working state. Then, in order to prevent troubles (injuries, sprains and dislocations) associated with joints, ligaments and muscles, they warm up the body from top to bottom.
Starting position - hands on the belt, feet shoulder-width apart, stomach pulled in:
- head tilts to the right and left shoulders;
- head turns to the right and left;
- circular movements of the head in turn in both directions.
Circuit training for girls in the gym should begin with a preliminary warm-up.
Starting position - feet shoulder width apart:
- Hands are placed on the shoulders, rotation of the shoulders forward and backward (elbows should go along the maximum amplitude);
- Rotation of straightened arms with maximum amplitude forward and backward ;;
- Hands to the sides at shoulder level, circular movements of the elbow joint inward and outward.
Everything is done 8 times. The next stage is the circuit training exercises itself.
1st - lunges with 5 kg dumbbells:
Lunges specifically target the gluteus maximus, hamstrings, and triceps. From a standing position, feet shoulder-width apart, take a wide step back with the right foot. With a straight back, squat, leaving a distance of 10 cm from the knee of the back leg to the floor. The knee of the other leg should not extend beyond the toe of the foot.
For the gluteus maximus to work harder, the hind leg must rest on the toe, not the entire foot. The front knee is not fully extended during squats so that the load remains on the gluteal muscles. Breathe normally: while lifting, exhale, while lowering, inhale. Squats are done 10 times with each leg.
2nd - working out the middle beam of the delta muscle and restoring a calm breathing rhythm.
Use 2 kg dumbbells. From the main position with hands down along the body, dumbbells are bred through the sides to shoulder height - inhale. They hold this position for a second and return the dumbbells down - exhale. When performed, the diaphragm and intercostal muscles are activated. Do it 10 times.
3rd - horizontal thrust.
With a straight back, take the weight, and collect the shoulder blades. The working area is the back muscles, they do it exactly not very quickly 10 times.
4th - working out the upper chest and triceps.
A bench and 3 kg dumbbells are used. They lie down on a bench and bend their arms with dumbbells and unbend them 10 times.
5th - triceps, back muscles.
Dumbbells 3 kg are used. The body is upright with arms bent at shoulder level. Raising your arms up - inhale, returning to the shoulders - exhale. Do this 10 times. Spine deflection is unacceptable.
6th - work on the biceps.
3 kg dumbbells are used. The position of the body is vertical with arms lowered and turned outward.Bending your arms with dumbbells at the elbows, touch their shoulders - inhale. The dumbbells are returned to their starting position - exhalation. And so 20 times.
7th - extension of arms by grabbing a rope on a simulator with a weight of 10 kg.
Triceps works. Make sure that the elbows do not go forward, but are held in place, pressed against the body. Only the elbows work - up and down 20 times.
8th - compression, in which the entire muscle part of the abdomen works.
Lying on the rug, clasp your hands on the back of your head, and your legs are bent and crossed. Exhaling air, perform contraction (twisting), inhaling, return to the starting position. Repeat 10 times. The first circle ends with walking on a path of 4.8 km per hour for 3-5 minutes. They monitor breathing: inhale through the nose, exhale through the mouth. Then the muscles are stretched.
Starting position is vertical with feet shoulder-width apart:
- Taking a deep breath, pull your arms up through the sides. Then on exhalation, lowering them forward to shoulder height, the spine is bent with the wheel, the more, the better. All this allows you to stretch the back muscles.
- Carrying out a deep breath, arms are spread apart, palms facing inward. Exhaling air, clasp the arms behind the back, simultaneously stretching the pectoral muscles.
- Stretch the biceps by grabbing the forearm with the other hand.
- Stretch the front thigh. One of the legs is taken back, bending at the knee joint, and by hand it is pulled to the body.
- The gluteus muscle is pulled squatting on one leg, the other is placed over the knee. It is worth helping yourself, holding on to the support so as not to fall.
The circle is over. Repeat circular training up to 3 times. At the end of the third round, they proceed to a hitch. This will help to restore breathing, calm down and bring the pulse back to normal. Its intensity is less than during the warm-up. Cool down on an elliptical trainer for 15-20 minutes.
Any circuit training for girls in the gym not only solves her weight problems, but also lifts her mood and improves her mental state. To obtain the best effect of weight loss, the diet and the amount of food consumed are revised.
Video: circular workout for girls in the gym
Circuit training for a beginner, watch the video:
Circuit training exercises for all muscle groups: