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Exercises and complexes for circuit training at home
There are many sets of exercises for circuit training. The main thing is that they correspond to the above recommendations.
The exercises that we offer for circuit training are not a dogma, but rather guidelines. Any of them can be replaced with a similar one in terms of load volume and impact on a muscle group.
You can also regulate and adjust the number of exercises in the circuit for yourself. Especially if your physical fitness is far from perfect. In this case, the circuit training program should be adjusted depending on how you feel.
Home circuit training program without additional equipment
1. Warm-up
2. Main part
2.1. Jumps with pelvic rotations
A multifunctional exercise works well on the front of the thigh, quadriceps, and calf muscles. It also pumps up the oblique abdominal muscles, removes problematic sides, and speeds up metabolism.
How to do:
Pushing off the floor, turn the pelvis to the left side in a jump. The next jump is to turn the pelvis to the right side. Hands on the waist or bent at the elbows.
2.2. Push-ups
The main load falls on the triceps and large pectoral muscles. Push-ups involve many auxiliary muscles - from the latissimus dorsi and core muscles to the small muscles of the hand and forearm.
How to do:
The exercise for circuit training is performed from a prone position, the body weight is supported on the hands and toes. Do not spread the elbows to the sides, try to press them to the sides. If the classic version of push-ups is difficult to do, push-ups can be done from the knees or from a bench.
2.3. Squats
The exercise strengthens the muscles of the thighs, gluteal muscles, abs, quadriceps, back muscles and hamstrings.
How to do:
Stand up straight, feet slightly wider than shoulder-width apart, posture straight. Hands on hips or extended forward. Slightly move your hips back and begin to bend your knees. Do not bring your legs together or apart, knees do not go beyond the line of your toes. Transfer your body weight to your heels. This loads the gluteal muscles and works the hamstrings and ankles.
2.4. Classic plank
One of the most versatile exercises, simultaneously pumps up large muscle groups: abs, back muscles, shoulder girdle, gluteal muscles, leg muscles, neck.
How to do:
Take a prone position. The whole body - from the crown of the head to the feet, should form a straight line. Do not raise your head, look at the floor. Hands - exactly under the projection of the shoulders.
Stand in a static pose for 30 sec. If difficult, do two approaches of 10-15 sec with a minimum break. Another way to make the exercise less difficult is to place your toes shoulder-width apart instead of together.
2.5. Running in place with toe touch
Another cardio element for weight loss loads large muscle groups. The thigh muscles responsible for knee flexion, quadriceps, gluteal, and calf muscles work. When lifting your legs, the abdominal muscles are engaged. The iliac muscles regulate the flexion of the lower leg.
How to do it:
With each step, raise your knees high, touching your feet with the opposite hand. If it is difficult, do regular running in place at a faster-than-average pace.
2.6. Reverse push-ups
The main load falls on the triceps, middle deltoid, pectoral muscles, abs, and back muscles. The secondary load falls on the gluteal and femoral muscles. An additional plus of the exercise is that the target muscles work in both phases - not only on the ascent, but also on the descent.
How to do it:
Stand with your back to a low support (50-60 cm), place your palms on it, fingers forward. Feet on the floor, do not lower your head, look ahead. As you inhale, lower yourself, bending your arms at the elbows to a right angle (do not spread your elbows to the sides). Without jerking, straining your triceps, return to the starting position as you exhale.
3. Cool down - static stretching exercises.
You have 30 seconds to complete each exercise. The pace is above average. Rest 10-30 seconds between exercises. After completing the sixth exercise, rest for 3 minutes, after which we go to the second circle. The number of circles is based on how you feel, but not less than two. It is optimal to do 5-6 circles.
The first circuit training should be done at a low pace to understand how the body reacts to the load. Based on this, adjust the complex - increase or decrease the load.
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