Cardiography program in the gym for girls. In the gym: Circular training for fat burning for girls. Mode and emotional state

The training program for girls whose goal is fat burning, can be designed for classes in the gym and home environment. In the first case, even with independent classes in the gym, an athlete will be able to achieve the result and bring its body into the form as quickly as possible, in just 3-4 weeks of regular exercises on simulators. Despite the fact that the performance of complexes with additional weights in itself is considered to lose weight most effective method, such an approach to the correction of the figure should be systematic in all senses. It requires human nutrition correction, following the main recommendations for changing the current lifestyle and regular exercise of a particular intensity, depending on the purpose of the girl's workouts.

So that the athlete without the help of a fitness coach can competently make a chart of classes for a month and longer, it should understand what kind of weight loss exercises should she do, based on the age characteristics of the physiology of the female organism. To minimize the risk of harm to health, a woman should examine the recommendations of specialists about how to distribute cardio and power training in the training program, as well as how to eat during weight loss.

How to organize an independent weight loss in the gym: recommendations beginners

In order not to be confused when visiting the gym for the first time, it is necessary to know the sequence of actions: where to start and how to end the training session on weight loss. An independent preparation of fat-burning training should be based on the principle of a gradual increase in intensity and constant monitoring of the main physical indicators of the athlete (pulse range, respiratory frequency, blood pressure and general well-being).

Where to start doing

Start training to reduce weight is recommended from cardion loads. In the absence of medical contraindications, the girl should heat the muscles on the treadmill or exercise bike. It is important to ensure that the pulse is below 120 beats per minute. Otherwise, instead of burning a fat layer, a reverse process will occur: the loss of muscle mass and a decrease in the total tone of the skin or the increase in the bulk of the lower body. If, according to the state of health, the girl cannot engage in cardiotrymen, it will also be able to prepare the body for further load using a rope, squats without weights (on the number of repetitions) or basic loads on the sports bench (warm the legs, buttocks, press and hand).

The main part of the fat burning training should consist at the initial stage from the fulfillment of classical exercises with the simplest inventory, for example, dumbbells, weights or rods. To lose weight quickly, engaged in the gym, women should give preference to circular training in aerobic mode (pulse up to 120 beats per minute).

Power Plan to Dump Weight

To get rid of the grease layers, the girl is not enough to be intensively engaged in the hall. It is extremely important for it in this case to monitor the amount and quality of daily food consumed. According to the recommendations of experienced fitness coaches, when weight loss, it is necessary to abandon:

products with elevated sugar, salt, dyes, preservatives;
fast Fud;
semi-finished products;
products, which include wheat flour;
dishes, the caloric content of each of which is more than 1/3 of the daily calcast, calculated individually, taking into account physical activity, age and the presence of diseases;
diet promising an instant result without harm to health.

Virtually every dish with weight loss should include complex carbohydrates (main source - cereals, vegetables), proteins (fish, chicken, turkey) and a slight amount of fats (increased content in fermented and red fish varieties). For a day, a woman should drink at least 1.5 liters of clean water, and in the days of workouts to increase this volume by 400-500 ml.

Important! Ideally, the dieting diet should be based on principle: the flow rate of the calories burned during the training process exceeds their number contained in the food consumed during the day.

Is it possible to lose weight, doing on simulators

It is mistaken to believe that classes in the gym are suitable only for a set of muscle mass and will be ineffective in weight loss or maintaining the current weight of the girl. Taking on the simulators, the athlete will be able to achieve the desired result, regardless of its direction. Such an opportunity can be implemented thanks to an integrated approach to the organization of the training process, namely correct alternation of cardio and power loads within a single circular workout and an individual selection of working weight in each exercise, depending on the source data and the purpose of the woman.

For example, for those who visit the gym in order to "dry" the body and give relief to the legs, buttocks and the press, the focus will be optimal in the program of occupy for a rapid increase in working weight. Girls wishing to get rid of subcutaneous fat, on the contrary, it is necessary to train their endurance by studying all muscle groups with minimal burdens. When doing "on the number of approaches", and not "on the weight", the weighting physically will not be able to increase the muscles due to the minimum number of muscle tensions in the process of occupation.

When weight loss, the pulse range is 110-120 shots per minute, and when muscle buildup - 120-140 beats per minute.

Maybe fitness more efficient

To burn subcutaneous fat in the field of back, priests, sides, abdomen and hands, women also attend group classes in fitness. Making its conclusions about the effectiveness of such a way of weight loss should consider its objective advantages and disadvantages:

Benefits	disadvantages
Additional motivation for the girl in the form of other participants of the group dealing with one program.	The absence of an individual approach during the selection of the load.
Universal training intensity, suitable for the absolute majority of losing weight.	Need to adapt to the schedule of classes within a specific direction.
Permanent control of the instructor in the process of occupation.	High cost, in comparison with the subscription to the gym.
The minimum number of contraindications (can be visited by fitness even people with hypertension).	Lack of subsequent increase in the load for the already prepared organism.

Important! In view of the large number of fitness directions, thinning before purchasing a monthly subscription to a specific group should be purchased to start a week, in order to experience the level of actual load and the intensity of the upcoming training.

What exercises are suitable for fat burning

To lose weight, as well as tighten the main muscle groups (hips, buttocks, hands, stomach), experienced instructors recommend to use girls at the heart of their workouts:

exercises with sports shells;
running track (or other cardiotrymen available in a particular gym);
ellipsoid (most commonly used in bodybuilding in the preparation of athletes for competitions);
the simulator for semi-risal bench kicks.

Regular maintenance of muscles in a tone, accompanied by training cardiovascular system, will help the girl not just to make her body slim, but also to strengthen health, minimizing the risk of developing age-related diseases in the future (hypertension, osteochondrosis, arrhythmias, and so on).

We select effective fat burning exercises

So that the body of the woman has become beautiful, and the motivation to attend the gym did not weaken over time, the athlete needs to competently pick up the exercises for its complex.

Force

The benefits of power exercises lies in their ability to accelerate the metabolism thinning both during morning classes and workouts in the evening. For fat burning training, fitness instructors recommend choosing basic loads:

The exercise	Short description
Squat with sports shell	Taking the inventory of the working weight and placing it on the shoulders (when working with a barbell) or in hand (when using dumbbells or gayuri), an athlete is necessary on exhale to bend legs in the knees before the formation of a straight angle. After that, without lingering at the bottom point, to inhale return to its original position.
The bench press of the dumbbells or gay	The girl should be located on a horizontal bench, taking into the hands of the Sports Shell of the Working Weight (graft depends on the field of hands in need of maximum study). On the exhalation you need to straighten your hands so that the selected weighting agent is strictly at the chest level, and then return to the initial position.
Hyperextension with weightlifter	Located in the simulator for hyperextenia, tightly fixing the legs under the rollers, and take into the hands of a metal damn, pressed it tightly to the chest. At each exhalation, it is necessary to raise the upper part of the housing at the expense of the muscles butodic and spinal groups. Fixing the housing in this position for 3-5 seconds, it is necessary to return to the IP in the breath.

Important! The working weight at first occupations should be minimal (no more than 5-7 kg) and gradually increase with the body of physical exertion in the gym.

Cardio

Cardiography is considered as efficient as possible for both male athletes and girls wishing to adjust their shape. This type of load does not just accelerate metabolic processes, but also causes the body to spend an additional calorie calorie to ensure the human need during sports. Most often in fat burning workouts include such cardiac arrations as:

running or walking in a fast pace on the treadmill;
classes on the exercise bike;
walking in an ellipsoid or stepper;
jumping in place;
running with a high lift hip;
squats in a rapid pace without weights;
"Berp";
jumping on the rope.

So that the cardionaries contribute to weight loss, and not just trained the heart, the athlete is important to ensure that when performing exercises of this type, the pulse did not exceed the maximum allowable value - 120 beats per minute.

Rules and Fir-Fir-Firing Schemes

In order for the training in the hall to contribute to the speedy deliverance from excess weight, the girl when it is impaved is important to know the basic rules:

Preferred exercises on large muscle groups. The restoration of the protein the body will require a large amount of energy, to take which it will be mainly of fat deposits.
Maintain physical activity throughout the day. The maintenance of a passive lifestyle after active workout in the gym will be twice the process of fat burning. This is due to the concomitant relaxation of the slowdown in the metabolic processes in the body.

During the lesson in the gym, it is important to give the body time on vacation. Such intervals will restore the heart rate, normalize the pulse and provide an athlete with energy sufficient to perform the next exercise. The approximate fat-burning training scheme (not circular) looks like this:

cardio;
rest (no more than 1 min);
force training (approximately 4-5 exercises with rest between approaches in 30 seconds);
rest (no more than 1 min);
cardio.

Important! In the event of uncomfortable sensations during sports, it is necessary to finish training and consult as soon as possible with the therapist about the passage of the survey of the body of the athlete.

Examples of ready-made complexes for a month

The sequence of exercises for weight loss Girls in the conditions of the gym depends on the number of activities planned by the athlete per week.

Classes 3 times week

running on the treadmill in moderate pace - 30 min;
straightening legs in the simulator from the semi-risal position - 3 approaches of 20 repetitions;
tracting a sports projectile on straight legs - 4 * 15;
extension of hands in the simulator with burden - 3 * 20;
rods at the inclined bench - 3 * 15;
push-ups with knees - 1 min;
holding the body in a horizontal position ("Planck") - 1 min;
"Berty" - 1 min.

Wednesday:

walking in the ellipsoid - 30 min;
drops with weights - 30 times for each leg;
taping on elevation - 4 * 20 for each leg;
slopes with dumbbells - 3 * 15;
traction of the lower block in the simulator - 4 * 20;
lifting the legs from the position lying - 1 min;
jumping with a rope - 5 min.

Friday (Circular training - only 5 laps with a break between them - 1 min, and between exercises - 10 seconds):

running on the treadmill - 3 min;
squats with a barbell on shoulders - 15 times;
hyperextension with a metal pancake - 20 times;
half foot in the simulator - 15 times;
"Pullover" with a dumbbell from the position lying - 20 times;
"Berty" - 30 times.

We train according to the scheme 2 times a week

Tuesday:

ride on the exercise bike - 30 min;
hand extensions with dumbbells from the position lying - 4 * 20;
breeding sports shells (dumbbells or weights) standing - 4 * 15;
figure legs in the simulator - 3 * 25;
lifting on socks, standing on a metal pancake with dumbbells or barbell in hand, - 4 * 20;
twisting, lying on the floor - 1 min;
planck - 1 min;
running on the treadmill - 45 min.

Thursday:

"Berty" - 3 min;
flexing of hands in the simulator - 3 * 30;
top block traction - 3 * 20;
hyperextension - 4 * 20;
squats with a sports projectile - 3 * 30;
half foot in the simulator - 3 * 20;
lifting legs in Wiste - 1 min;
planck - 1 min;
walking in an ellipsoid or stepper - 35 min.

How to make an individual plan

In order for the individual training program as soon as possible, as soon as possible helped with its owner to lose weight, its preparation requires compliance with the basic recommendations:

increase the load gradually;
start and finish training with workout and zaminka, respectively;
choose most of the exercises, based on which part of the girl's body needs greater elaboration;
to determine the original working weight, you must perform the basic exercises of the program using sports equipment of various masses;
distribute for at least 1 hour in total for 1 training.

If a girl doubts that the program compiled by it will, indeed, is effective in burning a fat layer, it is worth using the services of a personal coach. The specialist will not only signal the exercise complex, taking into account the initial parameters, the desired result of the client and the presence of contraindications, but, if necessary, will provide recommendations for a smooth transition to proper nutrition.

How to lose weight fast

Regardless of the frequency of workouts in the gym, quickly lose weight the girl will not succeed. The process of fat burning, subject to an integrated approach, will give the first results only after a minimum of 3-4 weeks after making adjustment to the lifestyle of losing weight. You can speed up this process using:

strict compliance with the principles of proper nutrition (not diet);
paying enough time to sleep (at least 8 hours a day);
consumption of a large amount of fluid (at least 1.5 liters per day);
inclusion in the diet of natural fat burners;
properly compiled program classes in the gym (combination of cardio and power exercises, competent selection of working weight, correct exercise).

Whether to do without a coach of beginners effectively

Classes without a professional trainer in the gym will be effective for a beginner only if he has previous experience in the gym in the simulator room.

If the girl sees the simulators for the first time, independent classes will not just not contribute to her weight loss, but can also cause injuries of various nature (tendons, stretching, bruises, and so on).

Personal coach, controlling the correctness of the complex, ensures security to its client, as well as in an emergency will be able to adjust the program, for example, in case of discomfort or incorrectly selected source working weight.

For the formation of the girl the most complete idea of \u200b\u200bthe process of weight loss in the gym, it needs to be familiar with the opinion of professionals on this issue.

Julia Igonina, Personal Trainer

Julia recommends that its clients when drawing up a life-burning classes and dietary correction to take into account the days of their cycle. The hormonal background of a woman, changing within a month, has a direct impact on its overall well-being, appetite, mood and reserves for physical exertion.

Artem Zymno, psychologist

Artem considers the key to success in weight loss - Psychological Comfort. The girl, smoothly turning on the proper nutrition and not placing hard restrictions, will receive the desired result much faster than the athlete, "living" in the gym and constantly sitting on various diets, not having fun of what is happening.

Maria Zakharenko, a proper nutrition specialist

Maria is confident that the result is in a weight loss girl can, at least abandoning flour products and sweet. Correction of the diet will not only contribute to the active slimming of a woman, but also to maintain her health, as well as the normalization of the hormonal background and psychological state.

Useful video

Main conclusions

The correct organization of the slimming process is not only in the competent combination of physical exertion of various types, but also in the correction of food and the lifestyle of a woman.
During weight loss, the girl should focus on his cycle, as well as psychological comfort, directly affecting the performance of classes in the gym.

The woman's body is ready to fight overweight both in the gym or on group fitness classes and at home. It is important to understand that it is not enough to just play sports. Safe work on the figure implies an integrated approach that ideally should be carried out by a girl under the guidance of experienced specialists.

What, in your opinion, the way of weight loss for girls is the most effective? Express your opinion, share your experience on this issue!

Aimed at fat burning, allows girls to transform their body for 1-2 months of regular occupations. Depending on the possibilities, the complex can be performed both at home and in the conditions of the gym. The type of cyclic type exercise must be selected taking into account the source data of the body, physical training.

Circular fat burning training for girls is a continuous execution of a complex of physical exertion consisting of 10-12 exercises to study all muscle groups. Maximum occupational efficacy is achieved when combining power and cardio loads within one block. Time to rest between the complexes must be minimal, not more than 1-2 minutes.

In the process of 1 workout, the girl performs from 5 to 10 identical to each other cycles of exercises. Circular training is considered the most effective for those who seek to get rid of excess subcutaneous fat, due to their ability to immediately affect the physiological processes in the human body.

Exercise without stopping provokes blood flow to muscles with subsequent active generation of lactic acid.

The body perceives the side substance (lactic acid) as a toxin capable of negatively affect the operation of the internal systems. For this reason, it launches the processes aimed at neutralizing the acid, while spending a large amount of energy due to the conversion of fat into it.

Advantages and disadvantages of circular training

The main advantages of circular training include:

the ability to burn a greater amount of calories than in exercising sports organized in moderate intensity;
an increase in the endurance and strength of the girl;
strengthening cardiovascular and respiratory systems;
the ability to transform the load by adjusting the level of physical preparation of a particular athlete;
the ability to perform the complex both at home and in the gym;
depending on the purpose, the circular training may include both cardio and power exercises, or one of the specified species;
the ability to "dry" the body and make it more relief without a parallel increase in muscle mass;
low time lesson.

The disadvantages of circular sessions are considered:

Contraindications

Circular fat burning training for girls will be contraindicated in the presence of a person:

cardiovascular diseases;
pregnancy;
hypertension 2 and 3 degrees;
elevated blood sugar levels;
chronic diseases in the stages of exacerbation;
anemia (low blood hemoglobin);
oncological diseases;
lactation period;
obesity 3 degree;
cross-articular system pathologies;
elevated body temperature;
progressive inflammatory diseases;
diseases of the spine.

The circular principle of building classes can also negatively affect the health of girls who adhere to carbonity or low-carb diets. Insufficient amount of carbohydrates responsible for the amount of energy in athletes, in the absolute majority of cases leads to frequent fainting or rapid development of hypoglycemia.

Choosing such a way of weight loss is also not recommended for people who are in depressive condition. Strengthened training provokes a large concentration of cortisol into the blood of a large concentration of cortisol ("hormone of stress"), which is able to aggravate the mental instability of the athlete.

Load options

Circular training for fat burdens is classified by fitness coaches for 3 main subspecies:

View of circular training	Short description
Continuous	It implies a continuous sequential exercise without separating loads to blocks. Despite the absence of regulated pauses for recreation, permissible intervals between exercises are considered to be stopped by 5-10 seconds. With the help of such a training option, it is possible to increase the overall endurance of the body and strengthen the cardiovascular system of athletes. To increase the load, it is recommended as the organism is addicted to a given tempo during classes to put a time frame for performing 1 approach or the entire complex.
Interval	The interval version of the training implies rest between blocks consisting of 3-5 exercises. Efficiency in this case is achieved due to the partial restoration of the organisms after the previous load. The key point of this type of classes is the observance of the pulse range. For fat burning, it should vary from 120 to 140 shots in min.
Intense interval	In the absolute majority of cases, this type of occupation consist of high-speed exercises with burdens. The gaps between blocks designed for the restoration of the body are minimized, and are not more than 20 seconds.

Recommendations for the preparation of the women's program for weight loss

Circular fat-feeding training for girls will be as effective as possible if it is compiled, taking into account the basic recommendations of fitness coaches.

They are as follows:

despite the desire to lose weight in a specific zone, the exercises that the girl includes in the fat burning circular complex should be aimed at working out the entire body;
the sequence of exercises should be formed according to the "Trani" principle - "Push", alternating the direction of the impact of physical exertion on the body (this will minimize the risk of overtraining and perform a larger volume of physical exertion);
after performing the required number of cycles within one day of the circular workout, a cardio load of high intensity must go, replacing with stretching and massage using a special roller;
before the main part of the workout, you should perform a workout that can prepare muscles, joints and heart to further train;
when choosing exercises, it is necessary to navigate not only to the contraindications available among athletes, but also on its sensations during the execution of planned loads.

General Principles of Training for Sleeping Figures in Girls, Women

General principles of training for harmony of the figures from girls, women look like this:

How is fat burning?

Circular fatigation training for girls helps to get rid of excess weight with double speed, in comparison with the classical type of physical exertion.

Fat is burned due to the phased impact on it accelerated metabolic processes:

The need for a large amount of energy is formed, so that the body begins to transform fat into it.
Fat cells are disintegrated into 3 main components: water, carbon dioxide and ATP.
Water is excreted from the body with the help of a urinary system, carbon dioxide - during exhalations, and ATP is converted into energy, which is used in the future during physical exertion.

When burning fat, not only the transformation of the appearance of the girl, but also the cleaning of its body from slags and toxins accumulating as a result of a unhealthy lifestyle.

It is mistaken to believe that with long-term conservation of the deficiency of calories and parallel sports, fat will be burned faster. Such a weight loss method will lead to a sharp increase in the number of toxins in the body and a decrease in the concentration of estrogen. The insufficient number of female hormones in the blood will entail problems with the reproductive system.

What exercises are applied? Technique implementation

The most efficient weight loss exercises are recognized:

The exercise	Technique of its implementation
"Burmpion"	1. Take the vertical position of the body. Put the legs next to each other; Hands arrange along the housing. 2. squat. 3. Without making a pause, take the stop lying, then perform push-ups. 4. Touching on the floor of the floor, tighten the legs to himself, bending them in the knees. 5. Take an initial position.
"Book"	1. Frame on the back; Hands put behind your head; Legs to tear off the floor and bend before formation in the knees of an angle of 90 degrees. 2. On the exhalation, take off the top of the housing to the blades and pull it up. 3. Simultaneously with the implementation of claim 2, bring the knees to the chest. 4. Secure the position by 2-3 seconds, after which it is smoothly back to the original position.
Squats with breeding hands	1. Stop right; In the hands of fixing dumbbells; Feet to arrange on the width of the shoulders. 2. Lit before the formation of a straight corner in the knees. The back should remain straight. 3. Simultaneously with the pruder, breed hands to the sides so that they with shoulders formed one straight line.
"Planck"	1. Take a horizontal position. Hands put on elbows; Foot position on socks. Belly tear off the floor. Abdominal muscles are most tense. 2. Fix the position for 1-2 minutes. 3. Slowly take the initial position.

Classes at home. Complex exercise

In a circular training, performed at home, it is recommended to include exercises:

The exercise	Technique of its implementation
Running with high lifting hips	As part of this exercise, it is necessary to alternately bend legs and tear them as high as possible from the floor. Running is performed with small jumps in the rapid pace. Hands at the time of the exercise must be placed on the belt.
SUMMER SUMBERS "SUMO"	1. Put 15 cm legs further from each other than the distance between the shoulders. Both hands hold 1 weightlifier (dumbbell or, for example, a water bottle). 2. Perform deep squats, then jump upstairs, avoiding jerks and sharp movements. 3. Repeat the required number of times.
Turns from the situation sitting	1. Take the floor; back straighten; Hands bend in the elbows and press to the chest. 2. Legs to tear off the floor, slightly bent them in the knees. 3. Holding the lower limbs on the weight, alternately rotate the body to the right and left, controlling that the abdominal muscles are in the maximum voltage.
Mahi feet back	1. Stand up "on-quit"; stomach draw; Minimize the back of the back. 2. On the exhalation, perform max right foot, removing it back and raising as high as possible from the floor, without bending. 3. Return the right foot in the original position. 4. Repeat the exercise required number of times. 5. Perform p. 2 -4, cycling left leg.

Classes in the gym. Complex exercise

Circular training, aimed at burning, regardless of whether it is meant for young girls or mature women, should include different exercises.

The exercise	Technique of its implementation
Squats in the simulator	1. Stand up in a metal structure consisting of a moving grid and a stable frame. 2. Vulture to arrange on the shoulders; legs put on the width of the shoulders; Hands hold the sports projectile. 3. Make squatting to the formation of parallel between the rear surface of the hip and the floor. 4. Return to its original position.
Flexion of legs in the simulator	1. Install the working weight. 2. To lie on the stomach into the simulator for flexing the lower extremities. 3. Secure legs with soft locks. 4. Upper limbs to arrange on side handrails. 5. In exhale, bend legs by pulling soft rollers behind you. 6. Touch the rollers of the buttocks and slowly, overcoming the resistance of the simulator, return to the original position.
Hyperextenia	1. Promotion in the design of the simulator; Foot fix with fixed rollers; Hands press to the chest. 2. On the exhalation, lower the top of the body to the floor. 3. Without making a pause at the bottom point, slowly return to the starting position.
Traction of the lower block to the stomach	1. Install the working weight. 2. Sit on the support bench, sitting down face moving blocks. 3. Take into the hands of the vulture; back straighten; Legs to rest in the platform in front of them; Stomitically draw. 4. In exhale, pull the neck to the stomach, while reducing the elbows back and connecting the blades. 5. Without stopping in this position, slowly relax the upper limbs, after which it returns to the original position.

Efficiency of circular blocks

The effectiveness of circular training, subject to the compliance of their regularity, is:

An example of a circular workout for beginners for a week

Considering the fact that the circular training is considered one of the highest intensity, novice athletes should practice it no more than 3 times a week.

Monday

Running on the spot with a high hip lifting - 3 min.
Harvesting back from the position lying - 25 times.
Link dumbbells with a support for one hand - 20 times.
Flexing legs in the simulator - 25 times.
Extension of legs in the simulator - 25 times.
Squats in a fast pace - 50 times.

Wednesday

On Wednesday, it should be slightly increased by performing 4 repetitions of the complex with rest between approaches, in length in 2.5 - 3 min:

Friday

On Friday, it will be advisable to perform 3 approaches, giving the body in the intervals to restore the duration not exceeding 1.5 - 2 minutes.

Exercises:

Squats without burden in a fast pace - 50 times.
Squats with a barbell on the shoulders - 20 times.
Flexing hands with dumbbells - 25 times.
Hyperextension - 30 times.
Turns of the hull from the sitting position - 20 times for each side.
Survective squats "Sumo" - 25 times.
Running on the mete with the touch of the heel of the buttocks - 5 min.

What to combine the exercises on a circular system?

To achieve the result in losing weight, after 1-2 months of regular training on a circular system, an athlete must be combined with sports with normalization of his lifestyle.

Namely:

For girls, a pie workout, aimed at burning, is not only the way to transform its body outwardly, but also the ability to clean the body from toxins, putting the work of the internal systems and organs.

Properly organized training process will give an athlete the opportunity to see the first results of their works after 4 weeks of classes. Knowledge of what fitness coaches are recommended to combine the exercises on a circular system, will allow thinning to increase the efficiency of workouts and improve the quality of your life.

Video about a circular training for girlfling for girls

An example of a circular exercise on fat burning:

If you have decided to bring your figure in order, you will have to be patient and understand one thing - this path will need to adhere to all your life.

And it is not necessary to spend big money on the fitness chairs - it is possible to improve the figure with the help of special exercises at home. What you need to know before proceeding to training:

Classes for launching fat burning should last at least half an hour (and this is the minimum time), better from 45-60 minutes. This is explained by the fact that fat begins to be spent only on the 20th minute of medium or high load intensity;
The heart pulse reaches 100 beats / minute, in prepared to 120-130. Such indicators contribute to incineration of excess fat deposits;
The best time for training aimed at removing fat from the body is the morning clock on an empty stomach, when all glycogen reserves are spent;
Natural rational food - stop using sausage and pastry, canned food, smoked and fried dishes. During cooking, use quenching or cooking. Salads refuel with vegetable oils or sour cream with low fat content.

Combating overweight should be carried out complex - a combination of power and aerobic loads, as well as rational food. And overall try to lead a healthy and active lifestyle, walking more in the fresh air, walking in hiking and so on.

Exercises on feet, ass, lower back, belly and sides

1. Squate with dumbbells.
Take the dumbbells in both hands, become smooth, see ahead. Purify squats without taking heels from the floor. Straighten. At the beginning of the movement, it is necessary to rest in the prom, and then bend the legs. Spin throughout the exercise should be straightened.

2. Fucks with dumbbells.
As in the past exercise, hands with weights are freely omitted. Fuck forward with the right foot, not arguing the knee left to the floor. Return back and do the same for the left leg. You can perform attacks, moving around the house, that is, to walk in lunges.

3. Jumping out dumbbells.
From the presidency (notice, not satisfying, and the subword), pushing the floor from the floor, jump up. Dumbbells are freely omitted.

4. Tilt forward with dumbbells.
In the hands of weights, and you are standing smoothly. Legs together. Perform a tilt forward (back straight, glance is also sent forward). At the same time, the legs should be straight, but conditionally (in general, a little bent to remove the load from the joints and betray it to the muscles). By the way, you can perform in two ways: with legs located together, and with widespread legs. Try both options.

5. Tilt to the side with dumbbells.
Take a dumbbell in your hand, get free kick around. Stank smoothly, the legs are almost together (do not set wide - the wider, the less the effectiveness of the exercise). Bend to the side with weight and also lean away without weight.

6. Twisting with dumbbells.
Take the position lying, the dumbbells place on the chest, and lock the legs (for example, under the sofa). Perform the flexion of the body, taking off the whole back from the floor. Return back and repeat.

7. Twisting on the top of the press from dumbbells.
The initial position is almost similar to the previous exercise, the difference is only in the location of the dumbbells. Hold one dumbbell with two hands behind your head and flexing the body, taking off the floor only your head and blades (not needed above).

8. Lifting legs with dumbbells.
Lying on the floor, take both weights with the greatest weight and place them on the floor above the head. Grasp them with your hands. Using the burden as a counterweight, lift a little bent legs up 35 - 45 cm from the floor and lower, without touching the surface. The same exercise can be done statically, holding the legs on the weight.

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Exercises for burning fat at home

The main plus of fat-burning classes - they can be carried out in all conditions (at home. On the street in the gym). It is only necessary to maintain a high heart rate and the duration of the training. Exercises for burning fat at home are selected with these rules. A variety of programs is a huge, a person can independently pick up his favorite movements that would support the fat burning process. An example of such a classes, the circle should be repeated 3-4 times:

Running in place for 5 minutes.
Pushups - 15 times.
Press - 30 times.
Ssed by jumping - 20 times.
Jumping on the rope 5 minutes.
Berp - 15 times.

For belly and sides

Some people set themselves the task of removing extra centimeters in certain areas. For example, the girl is often looking for fat burning exercises for the abdomen, but it should be understood that the process of reducing the volume of fat layer occurs throughout the body. It is purposefully forced to lose weight faster or more active only the waist will not work. It is possible to increase the efficiency only with an accented strengthening of the abdominal muscles so that the tummy is flat and elastic.

The frequent misconception of girls is that the classic twisting in the press will help them lose weight in the abdomen. It is incorrect, such dynamic exercises lead not to fat burning, but an increase in muscle volumes, the fat will remain in place. Slimming should adhere to the correct nutrition, perform cardiography or circular trainings that were described above. To strengthen the abdominal muscles, make it elastic and flat, it is recommended to perform a strap exercise:

Locate something soft to the floor, a blanket or a rug for yoga is suitable.
Take the stop, as for prescripts from the floor.
Put the feet on the socks.
Source to the elbows, they must be right under your shoulders.
Keep the body exactly, should not be a deflection.
Hold this position as long as possible.

For legs

As a rule, this zone becomes problematic for girls. Bad metabolism, low physical activity leads to the appearance of sediments in the form of fat or cellulite. To remove it, you need to perform fat burning exercises for the legs. The larger load, they get, the more blood organism shakes through the muscles and speeds up the metabolism. Sitting in front of a computer or in the office, a person grows blood vessels that adversely affects the metabolism and health in general.

To create the conditions necessary for the fat burden, a person should receive high-intensity classes. For these purposes, fit:

cycling rowers;
fat burning circular trainings;
fat burning aerobics;
supersets on their feet in the gym.

Food

So what should we be so cunning with meals, what would be guaranteed to start burning fat? On the diet we definitely do not need to sit down. This is not that. The first thing we will start the diary of the food. This diary is needed for the first time in order for you everything happens with food. In it, we celebrate each reception:

Number. Day of the week. Food reception time.
What ate. Food composition.
Calorie portion.

The number of food receptions increase to 6th. Only such a meal will keep us from overeating. And, accordingly, additional fats are delayed.

All food techniques must be the same calorie. Then we get a frequent meal (every 2 hours) in small portions. This is what we need! Drink water constantly, and in training too. Up to 2 x-3x liters per day.

It remains to learn how to calculate the calorie content of our food. This is probably the most difficult thing in this article. We are now looking at this issue.

Calculate calorie content will be in a special formula. It takes into account the floor, age and growth. First we expect what caloric content you need to maintain your weight per day at rest.

Then add to the resulting calorie number of the movement coefficient. And we get the number of the castle that you need to maintain your weight at your mobility.

From this number we remove 20%. The resulting number is the number of your calories for normal weight loss. Now we will consider all this in practice.

Fast and efficient interval training

There is another way to run the fat burning processes in the body is the interval training. It does not require a lot of time - just 15 minutes enough.

The complex of 4 exercises, which need to perform 5 approaches - 25 seconds for each with a 10-second rest between them:

"Side Lunch" with a touch - stand up legs together, take one leg aside, rubbed to the surface, the other leg is a little bent in the knee, the body is a little tilted forward, and the body to stay back, touched by the floor of the same name. After that, make a short jump by changing the leg, and perform the same thing in the other direction.
"Planck" on the elbows - stand on the elbows and socks legs, strain the whole body, keeping all parts on the same line. Then you need to take one leg aside, supervised it in the floor to the toe, with the other foot to do the same. After this limb, return to I.P., holding the bar.
Next, perform jumps from the squat - get up on the floor with your legs on the width of the shoulders and the straight back. Bend your knees, take the pelvis back, and body ahead, bend your hands in the elbows ahead and deeply sit down. From this position, jump up, at the same time, straining the muscles of the buttocks and twisted the pelvis forward, straightening hands and rejected a little back.
"Reverse Planca" - sitting on the surface, overlooking the palm, so that the fingers of the hands are directed towards the heels. Left on the heels (legs straight), pulling socks on yourself. Raise a pelvis from the floor so that the whole body is one straight line. After that, it is necessary to push the poles as much as possible, and then omit a little down. Then first one leg (straight) take to the side, then another and again push the pelvis up and then down. After that, return the legs alternately in I.p., pushing the pelvis up.

I repeat once again - it is important to carry out all these exercises not only technically correctly, but also quickly. And watch your breath - you do not need to delay it, breathe in relaxation, and exhale on tension

After such a load, burning fat will occur for another 4-6 hours. This information is confirmed not only by specialists, but also with reviews of people who train in a similar way.

Regardless of the selected way of forming your body, tune in to long-term work, just patience and work will make your figure attractive and tightened.

Training program for girls in the simulator room for a week

Each exercise in the program makes the specified number of times on 3 approaches.

MONDAY

2 drops with dumbbells in their hands - 10 times each foot

4 - 10 times each foot

5 - 20 times

2 - 10 times each foot

Zaminka (at the end of the training) - stretching.

Training program for girls: for weight loss or muscle set

If the goal of your program training slimming, then it is most important to eat.

Do not sit on a too strict diet - be sure to break down (tested by millions of women!). Training in the simulator room themselves increase their appetite, so if you make too much calories, then constant weakness will appear and all thoughts will be only about food. But also eat, as it turns out, it is also impossible. Because then from training in the hall, not only muscles will grow, but also fat. For girls, slender initially - a small amount of fat will not spoil the figure. But when there is already extra 10 kg, then rich food will only aggravate the situation. No need to think that suddenly muscles grown to spoil you - in increasing weight and volumes will be to blame fat.

The program of workouts for girls will be the same and for weight loss, and for muscle growth. Just for burning fat, calorie deficiency is needed, and for muscle growth - more than 20% for approximately 20%. Learn to count calories and see the exemplary diet for weight loss and muscle growth.

Workout

Running, walking "Mountain" on the treadmill - 7-10 minutes

Exercises with their own weight - squats, push-ups, slopes (or training "7 minutes") - 7-10mint

You can make your own fitness training program for girls in the simulator room. The main rules are three days a week, for 40-60 minutes, to work out all the muscles. Break 1-2 days between training. Going into the gym in the morning, in the evening or at lunch is your choice. The main thing to try not to miss the classes, the same program of workouts in the hall can be changed at its discretion. The final result is much more affected by your constancy, and not specific exercises, especially if you train for weight loss.

Any exercise can be replaced by its analogue on a simulator, if there are health problems. For example, with a sick back during a workout in the Hall of Sitting Girls, you can do in the Smith simulator, and the rod truck in the slope on a special simulator for T-traction. In this case, it is necessary to consult with the doctor and coach.

Remember, the most important thing for weight loss and muscle growth is how you eat. Without a calorie deficit, it will not be possible to lose weight and see the relief, and without a sufficient amount of protein in the diet there will not be muscle growth

If you are after studying fitness in the simulator hall with fast carbohydrates in an unlimited quantity, then over time you can just hope for an increase in clothing size. For novice girls, not only the correct training program in the simulator room is very important, but also to learn to consider calories and follow the number of proteins, fats and carbohydrates. Those. There should be not only training program, but also a power program, especially when weight loss.

Training program

There are various programs for men that you can use to free the body from excess fat in the fitness room. We give one complex, which you can use in constant form or edit on the basis of the characteristics of your body.

We will do three times a week. This is the optimal option for incineration of extra kilograms. Remember the main principles mentioned above.

For convenience, we denote every workout for weight loss days of the week. You can do on other days, following the rule that there should be one day between the classes.

Every day it is not necessary to do - you can easily get overwork. From excess fat you and so successfully get rid of if you are strictly follow the directions of diet developed for you and training programs in the hall.

Monday:

Cardio 30-40 minutes at an average pace.
Rush lying - 3 to 15.
Breeding dumbbells lying - 3 to 15.
Breeding dumbbells in the slope - 3 to 20.
Rods or dumbbells sitting - 3 to 15.
French bench - 2 to 20.
Extension of hands on the block standing - 4 to 20.
Lifting the body lying - 3 to 20.
Lifting legs in Wiste - 2 to 20.
Cardio 15-20 minutes on average, then in slow motion.

Cardio 30-40 minutes.
Top block for head - 3 to 20.
Link of the lower block - 3 to 15.
Hyperextension - 3 to 20 without weight.
Lifting dumbbells on biceps standing - 2 to 15.
Sitting hammer - 2 to 15.
Breeding dumbbells through parties - 2 to 20.
Raising dumbbells in front of yourself - 2 to 15.
Twisting on the Roman chair - 3 to 20 without weight.
Cardio 15-20 minutes, like on Monday.

Cardio 30 minutes.
Squats with a barbell - 2 to 20.
Extension of legs in the simulator - 2 to 20.
Flexing legs in the simulator - 2 to 20.
Half legs in three positions: legs together in the center of the supporting platform, legs wide on top and wide on the bottom. Each position is repeated 20 times.
Lifting on socks on caviar: 5 approaches 20 times in different position stop.
The dumbbells are sitting on the shoulders - 3 approaches 15 times.
Breeding dumbbells through parties - 3 approaches 15 times.
Twisting on the Roman chair - 3 to 15.
Cardio 10-15 minutes at an average pace.

The set of load on the press for the purpose of slimming men can be different - choose any elements to work the upper and lower parts.

The program does not have a lot of rod. But if you have a desire to add it - this can be done on Wednesday after hyperextenia.

Your main task (if you decide to make any changes to the complex) - plan exercises so that the whole muscles of the body worked.

Fat burning training in the gym for men

Workout (fast walking - 5 minutes + articular workout - 5 minutes)
Exercise bike or orbitrek - 7 minutes (Pulse: 120 - 130 beats per minute)
Recreation - 30 seconds
Squats with a barbell on the shoulders (accent on quadriceps) - 6 repetitions
Rod rod to chin wide grab - 6 repetitions
Rods lying on a horizontal bench with a narrow grip - 6 repetitions
Rest - 2 minutes

40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)

Rest - 2 minutes
Tightening on the horizontalist wide grove - 6 repetitions
Rods lying on a horizontal bench - 6 repetitions
Singing the rods on biceps standing - 6 repetitions
Rest - 2 minutes
Interval running on the treadmill - 5 approaches in such a style:

40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)

Rest - 2 minutes
Dead thrust on straight legs with a barbell - 10 repetitions + leg extension sitting in the simulator - 15 repetitions
Army benchmark standing - 10 repetitions + Mahi dumbbells in the slope - 15 repetitions
Push-ups on the bars - 10 repetitions + French bench rods lying - 15 repetitions
The rod rod in the slope - 10 repetitions + lever thrust in Hammer - 15 repetitions
Rods on an inclined bench (30 degrees) - 10 repetitions + layout in the simulator for breast muscles - 15 repetitions
Lifting rods on biceps reverse grip - 10 repetitions + lifting dumbbells on biceps with supination - 15 repetitions
Exercise bike or orbitrek - 10 minutes (Pulse: 120 - 130 beats per minute)

Main factors:

The rest comes only when he is registered. That is, exercises number 4, 5 and 6 - are performed in total 1 approach and without rest between these approaches. Rest only under the numbers: 3, 7, 9, 13 and 15. Everything else is performed without rest.
Interval running on the treadmill - 5 approaches in such a style (40sek + 20sek \u003d 1 approach). For convenience and example (to be clear) I painted all 5 approaches.
Exercises №16, 17, 18, 20, 21 and 22 are performed in the superset style.
In those exercises, where 6 - 9 repetitions are written, you make 3 seconds a negative phase + 1 second positive phase (in such style, one approach should last from 30 to 40 seconds for girls and from 20 to 30 seconds for men).
In those exercises, where 10 - 20 repetitions are written, you make 1 second negative phase + 1 second positive phase (normal light pace).
Number of workouts per week: 3 workouts (Monday, Wednesday, Friday ... or ... Tuesday, Thursday, Saturday).
All exercises, rest and cardio - should be strict. As written, do it (for convenience, everything is signed with numbers).
I picked up the best exercises (in my opinion). But, if you don't like something, you can replace these exercises with your own. Just follow these rules:

Exercises №4, 5, 6, 10, 11, 12 - Basic
Exercises №16,17,18,20,21,22 - basic + isolated
Do not combine muscle groups (one after another), where the same functions are used (for example: spin + biceps \u003d pulls + pulls). As you can see, I put breasts between them, and in the end, it turns out: pulls - pushes - pulls.

At first, you can reduce the number of interval runs up to 2 - 3 approaches + add holidays between each approach and each superset in the amount of 20 to 30 seconds. This, of course, will slightly reduce the intensity of the workout, but will allow you to enter the training cycle smoothly and without special stages.

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Power exercises for women

In principle, exercises for men and for women are no different. It just focuses on different parts of the body. For example, in guys in priority the upper part of the body, hands. Girls have it, foot, legs and waist.

And, again, the difference is only need to do certain exercises. For example, you will infrequently see a guy who performs attacks, or a girl who "bombs" his trapezoidal muscle. But, in general, for girls and guys exercises are the same.

Now I will try to bring the exercises necessary to make rid of fat. But the emphasis will put more on the bottom of the body. After all, it is there that there is the greatest number of problem areas: legs, ass, belly and sides, lower back. And a very rare phenomenon there are problem zones in their hands, and no one will be refused from a big breast. At least I have not met such girls. But to suffice to "pour water", we turn directly to the exercises.

Circular training program for girls

In a circular training session, all muscle groups can be involved, and only one exercise should be for each of them. Adjust the program under the individual features of your body and the level of physical development. Start from one approach, even if you do not feel too tired. Remember that circular trainings are very exhausting, you may not have time to recover to the next training session, respectively, the effect will be worse, and you will not get pleasure from classes.

Be sure to disperse well

Stage 1. At the initial stage, it is not recommended to overload the muscles of the abdomen, the calf muscles and the muscles of the forearm, since during the training on these muscle groups will be created a good load. Let's start with the backs of the back, chest muscles, quadriceps, biceps of legs, a delt, biceps and triceps.

tightening of the grill below to the level of the abdomen (one - two approaches of 10 - 15 repetitions);
the bench press from the bench. You can do this exercise at the Smith simulator for greater convenience and prudence (one - two approaches of 10 - 15 repetitions);

Bench press, example

foot flexions on the simulator (in the machine). Lie into the machine on the stomach, hold the handrails, put your feet in the roller. Press the legs to the buttocks, extending on the rise (one - two approaches of 10 - 15 repetitions);
hands with hands up, sitting on a bench. For more convenience, perform this exercise in the Smith simulator to eliminate the traumatic situations (one - two approaches of 10-15 repetitions);
grieving chest. Exercise standing. Take in the hands of the neck, elbows press close to the body. Click the neck to the chest. This exercise perfectly worked out the biceps of the hands (one - two approaches of 10 - 15 repetitions).

Stage 2. Turn on the program in the second stage of the exercise on the press and calf muscles.

tightening of the grive bottom to the level of the abdomen (one - two approaches of 15-20 repetitions);
lifting the housing from the bench for the press press. Lie on the bench, lock the legs, hands behind your head. Raise body body to the knees, straining the muscles of the press. In the next approach, you can work out the bottom press: lie on the bench, hold the hand of the hand. Raise the legs at an angle of 90 degrees to the body, and you can raise them together, alternately or twist "bike" (one - two approaches of 15-20 repetitions);
hyperextension - an exercise in a special simulator, which is working as lumbar, butorous muscles, as well as the press. Lock legs and housing, start the sloping down, holding hands behind your head. Do not allow deep lifts, do not burn your back, the loin must be fixed at one level. You can increase the load by taking a dumbbell or metal dam (one - two approaches of 15-20 repetitions);
squats. As for the squat, you can choose a more convenient exercise or alternate them in approaches or in different days of training. Option 1: Captured with a vulture. Squeeze on the shoulders of the neck (lightweight or with weighing), feet a little wider width of the shoulders, deploying the foot to the sides. Sat, not allowing knee attacks for an angle of 90 degrees, for this a little bit down the body forward, locking the knees. Also make sure that the knees do not boil inward on the critic, dive them to the sides. The same exercise can be done in the Smith simulator, facilitating the burden on the cervical spine. Option 2: Capture with Gary. Perform the exercise from the floor or from the platform so that the weight does not touch the floor. The technique is the same as in the previous embodiment of the saint (one - two approaches of 10 -15 repetitions);

Captured with a vulture, proper execution

handicate of dumbbells from the bench. Lie on your back, hands with dumbbells lift up, press them to the chest level (one - two approaches of 10 -15 repetitions);
pet legs in the machine. Lie into the machine, after facilitating it or weighting it weighing. Fie into your legs so that when the knees are at the time of the corner of 90 degrees (one - two approaches of 10 - 15 repetitions);
foot flexions on the simulator (in the machine). Lie into the machine on the stomach, hold the handrails, put your feet in the roller. Press your legs to the buttocks, extending on the rise (one - two approaches of 10 - 15 repetitions).

The girls are by no means weak creatures, they can seek enormous results if desired, perseverance and purposefulness on the way to the perfect body and cheerfulness of the Spirit.

General principles for changing programs for weight loss

Frequently, people with overweight people want to get rid of fat, which were not engaged in the gym. If you are new, you should consider the beginning of the workouts very responsibly, since your body is not yet ready for loads. For weight loss, you need to first lead your cardiovascular system into a combat-ready state. If you immediately put on the track for 30 minutes, it can overload the heart.

Focus on food

A good coach must understand that the training complex in the room for the sake of salvation from fat is only part of success. If his ward wishing to lose weight will eat in the same mode - the result will not be. Indeed, in most cases, it is a consequence of an improper diet and harmful food habits.

Meals are somewhat different from female. Therefore, you first need to decide on the need of the body in nutrients: proteins, fats, carbohydrates. Slimming occurs due to a small cutting of the carbohydrate part relative to the norm. The coach (or nutritionist) will be able to offer you a specific nutrition program.

If you enter this diet into your daily lifestyle - weight loss will depend only on the occupation program in the hall and compliance. That is, 70% of the path will be passed.

Number of repetitions and exercises

To work in the hall in the hall, the effect should be clearly understood how the set of exercises for weight loss is built.

First training element - Cardio. Starting follows minutes from 5-10, without special accelerations. If it is an ellipsoid or exercise bike - you can work and more in the first workout. If the treadmill is necessary to dispense the load.

If excess weight, classes on the treadmill should begin with a walking rapid step. It all depends on the state of the cardiovascular system and joints. If walking is given to you easily and no uncomfortable sensations during your workout, nor after it, you do not experience - slightly increase the speed. Gradually, bring to a light run. Speed \u200b\u200brunning here is not needed. Do not forget about sneakers with thick soles, since the load on the knee joints will be significant.

After Cardio, there is a major part of the workout consisting of power exercises. Here your task is to spend maximum energy.

The task is to get rid of fat above the muscles and bring them into the tone. Muscular weight to grow at this stage will not be. It will take her after when we reduce the weight. Of course, the program will be different.

As for the loss program given in this article, it should not be excluded even some exercises. Try to use everything: and base, and secondary elements to strengthen the muscles. All this will ensure active burning calorie and reduce your weight.

If you use another program, remember that the base is the most energy-effective among exercises, so it is better that they are included in your complex. Even with a slight weight, they will make you go sweat well. It remains only to ensure control from the coach so that you do not hurt yourself, making something wrong.

Selection of weights and breaks between approaches

The burning of fat deposits in men is not a simple matter. Slimming should be chosen in the middleweight hall. To understand the weight or not one - take 15-20 repetitions in each of the exercises. Forces should be enough to last repeat and still stay on a couple of extra. If this is the way - the weight is chosen correctly.

Break between approaches - 30-45 seconds

During weight loss here, it is important that you rested little and do a lot. So pre-prepare dumbbells and the necessary weights

And do not forget about the right technique. You can not rush. We work intense, but thoughtfully! No complex will help if you work incorrectly or crawled.

And now we will give an example of a program that can be used as a base for burning fat in men.

Clean fat in men

Ahead of the "beer" belly in men is not quite such as women. It appears due to the accumulation of abdominal fat - which is located next to the internal organs and affects the heart, lungs, peristaltics. That is why the belly is usually not loose, like fat deposits on the limbs, and elastic and convex.

Nevertheless, the muscles of the press and the relief are all, simply because of a sedentary lifestyle, it is often stretched and hiding under a layer of fat. The task of each man is the constant training of the press to reach at least the natural beauty of the body, in perspective - to pump up aesthetic relief in the form of "cubes".

At the same time there are several ways to achieve results. Someone prefers to make basic exercises, simply by increasing the number of repetitions, others prefer fitness and cardiotrans, and the third sit on a rigid diet. Which of the ways is correct?

It is best to combine them all. Anyone needs to be involved in training as many muscles of the body as possible, since fat can not be burned only in the abdomen area - it goes throughout all parts of the body.

The mechanism of extension spending in the absence of carbohydrates looks like an order to "use fat reserves", which acts proportionally for the whole body. This is because fat, before you get into the muscles, enters the blood and circulates throughout the body, reaching places where energy is necessary.

The most effective for men will be a complex of methods: cardiotranslation, an increase in repetitions in basic approaches and diet.

In favor of the fact that it is not necessary to refuse basic training, it says that after it, oxygen consumption increases by 30% by 48 hours - the muscles restoration and the oxidation of the accumulated adhesive tissue occurs. This indicates the acceleration of metabolism, which means more intensive energy consumption. That is, after the basic workout spending calories, even more than during her.

Physical exercises

We dispel the myth that only exercises on the press can be removed fat on the stomach. Deposits can not be isolated from some kind of body area. The press trainer is carried out in order to be excessive fat to burn, then beautiful and relief cubes appeared on the place of the abdomen, and not just a flat surface and ribs.

You can use the lifting legs in the holy and twisting, as they are among the most effective exercises on the abdominal muscles.

Regular training and fitting food will help you quickly get rid of annoying fat.

When using a basic training, you should give preference:

squats (weighing to do forces);
rod rod standing;
becoming a pull;
rush lying.

For a man with a lot of weight and the problem of fat on the stomach, such power training are just perfect. Very soon, the muscles come all over the body, and the beer belly - as it did not happen. Just keep in mind that you need to increase the number of repetitions up to 15-20 times.

Cardiotreering

An important component of physical exercise is the cardionage. It can be running, walking, cycling, jumping with a rope, etc.

Cardio allows you to burn a lot of calories. Consider some types of such training:

Walking. Suitable for people with great weight, but the most ineffective for weight loss, 300-400 kcal is burned in an hour. Walking should be carried out 3 times a week 20-45 minutes in low pace.
Run. Burns a lot of calories, about 600 kcal per hour, but does not suit people with overweight. Run enough for 3 days a week slow paced 20-30 minutes. If you can not run without stopping, try alternating running with walking, for example 3 minutes of run and 1 minute walk. At each workout, try to run no longer without stopping until you run 20-30 minutes. without transition to step.
Bicyclery. 600 kcal burned per hour, but the knees are loaded less than while running, therefore suits people with overweight. Cycling or exercise exercise is also enough 3 times a week to 30-45 minutes.
Jumping with a rope. This type of cardiosaurs is more complicated in comparison with the rest, but for the hour of training, about 1000 kcal is burned. 5-15 minutes of classes (depending on physical training). In 10 minutes you will spend 150-200 kcal.

It will be interesting for you

With age, the speed of metabolic processes in the body changes and in front of many inevitably the question of the need to reduce the weight and remove fat deposits. It is not necessary to visit the expensive gym to achieve such a goal, as it is possible to transform the figure at home.

To do this, you need to know about the basic rules of living training sessions and include the most effective exercises in the program.

Basic rules of fat burning training for girls

For fat burning at home, it is necessary to adhere to classes with high intensity. The fat burning training is effective in the gym for girls only when performing a traditional exercise complex for at least 30 minutes, since fat deposits begin to leave only after 20 minutes of workout. In connection with such a feature, the optimal occupation time is considered from 45 to 60 minutes.

Each training should begin with a short workout. Enough for 5 minutes make a jog, mahu on legs and hands, squats to heat the muscles and prepare the body to intensive loads. When performing a set of exercise, the girl should follow the pulse. The greatest burning of fat deposits during classes in the gym or home environment is observed in the following beam indicators per minute:

beginners - 100;
prepared - from 120 to 130.

If possible, it is recommended for classes in the gym or choose the morning hours, since with an empty stomach intensive glycogen stocks and fat leaves more quickly. The fat burning training in the gym for girls should include power and anaerobic exercises that ensure the integrated effect on all muscle groups. A good supplement will be cardiped, swimming and cycling. It is these types of time that will restart the exchange processes and allow you to quickly get rid of fat deposits.

An important value is to organize the right nutrition and the day. Falls, sausage, smoked and fried foods should be excluded from the diet.

Top Fat Burning Exercises

Fat-burning workouts at home for girls do not require complex simulators, it is enough to adhere to the basic rules of the fat burning training and include in the complex of exercises aimed at burning fat. The following exercises are considered to be the most effective for burning fat deposits during classes in the gym and at home. Girls are recommended to perform 2 approaches of beginners, more trained people can do up to 5 sets.

Squate with inclination

The exercise is effective for burning fat deposits during classes in the gym and at home both for girls and for men. To start execution, it is necessary to get up straight, putting the legs on the width of the shoulders and confront your hands in the castle behind your head. Run deep squats, straighten into full growth and lean towards. A similar effect in the form of squats, straightening and tilt to repeat the other way.

Push-ups from the position lying

Exercise is effective for studying the abdomen and sides. It is necessary to lie on the floor on the stomach, stretching forward hands. With the help of muscle tension, simultaneously tear off the floor hands and legs while holding such a position for 5 seconds. After that, put on your knees and take focus on the hands. Spray from the floor at least 5 times. Repeat the specified sequence of actions 10 times.

High feet lunges

Legs put on the width of the shoulders, and the hands of dilute on the sides. One foot to make a wide step back and then high up to the chest level. Change the position of the legs and perform a similar effect to the other foot. The inclusion in the training program of such an exercise will allow you to quickly get rid of fat in the field of buttocks and hips, pumping the muscles of the press.

Imitation of the movement of scissors

Exercise is performed on the back. Straight legs need to raise up and depict the movement of the blades of scissors so that it imitates the movement from top to bottom. It is enough to perform such actions for 30 seconds to effectively work out the muscles of the legs, buttocks and press.

Push ups with depressions

The inclusion in the pressing program will improve the shape of the hands, the press and work all the muscles of the shoulder belt. It is necessary to rhythmically perform pressing from the floor, then dramatically dilute the arms to the sides, and repeat the push again. Within one approach, it is recommended to perform 10 repetitions. For beginners, such an exercise can be done difficult, so at first it is recommended to perform classic flooring from gender and only with a sufficient level of physical training to move towards such training.

Running and jumping

The fat burning workouts will quickly show the result at home for girls when you turn on the running and jump training program. Options for jumping There is a huge amount, any techniques of execution allow you to work in a large group of muscles and burn in a short time a large number of calories. Excellent result can be obtained, jumping with a rope in place for a few minutes.

A good result among girls shows running on a place with a high lifting of the legs. No less effective running on the spot with the touch of the heels of the area of \u200b\u200bthe buttocks. It is enough to perform such exercises in an intense pace for 30 seconds.

Circular training

Circular workouts are used to improve the performance of training. Tobata and crossfit are some of the species of such systems. Circular training at home can be local or aimed at all muscle groups, but regardless of the selected option, fat deposits will inevitably leave everywhere.

We give an example of a circular workout on the press for the house. The complex consists of three approaches.

lifting the top of the housing on the back with bent knees;
direct classic twisting;
scissors.

lifting straight legs from the position lying on the back;
twisting with the opposite lifting of the hands and legs;
lifting the top of the housing with a fixed position of the legs.

twisting in any of the techniques;
lifting the top of the case;
alternate raising legs at the top and bottom from the position lying.

There is a rest between each approach for 1 minute, after which the next set is immediately performed. The number of repetitions in each approach is determined individually and can be from 15 to 30 times. For beginners at home at first, it is enough to perform only 5 repetitions, gradually increasing the amount to obtain a larger load. It is necessary to adhere to intensity and rhythm while performing each exercise.

Tobat: Essence Interval Circular Training

Interval training every year are becoming increasingly popular, as they allow you to quickly get rid of fatty sediments and excess weight when training at home no more than 20 minutes a day. In our country, the so-called "Tabata" system has become the most greatest popularity.

For training at home, you must select only 4 basic exercises. Each exercise must be performed at high speed, striving to post a maximum. Total 8 approaches are performed. Each approach consists of two phases:

the first stage is performed for 20 seconds, on which the base exercise is performed at maximum speed;
at the second stage, rest is done for 10 seconds.
exercise is performed again.

Thus, it is necessary to fulfill all the approaches. Training can be a circular, that is, each basic exercise is performed alternately. The study of each basic exercise is practiced separately. The following basic exercises are most often used at home:

pushups;
squats in various execution techniques;
falling forward legs;
classic "scissors" and "bike";
high sequential foot rise in standing position;
various techniques twisting.

Experienced instructors suggest that such a fat burning training compared to traditional shows the effectiveness above 15 times, and fat burning after training at home is observed for another 6 hours. The effectiveness of such high-intensity training is confirmed by medical studies of Japanese scientists and leading sports professionals.

The fat burning training will allow the girl to quickly bring the figure to normal. To quickly obtain the result, it is necessary to provide anaerobic and power loads with the body, including the most effective fat burning exercise program. An excellent result is given interval and circular workouts, allowing to obtain the maximum possible effect of burning fat deposits.

Circular workouts are considered very effective in fat burning. In just 30-40 minutes, they help to work out all the muscles and intensify the processes of weight loss. Applying this type of training, we get all the advantages of increasing strength and endurance along with the active cardion. Consider what is a circular training for weight loss, and how it can pass.

Circular fat burning training is an excellent option for weight loss in combination with a healthy diet. Muscles at the maximum effectively use reserves in the glycogen body and force the body to use as a source of energy stored fats. The essence of a circular workout in the following:

Training includes 6-10 exercises repeatable one after another.
Each exercise is made a certain number of times or for a certain time interval.
Exercises within the cycle are divided by a short period of rest. Between individual cycles, rest will be longer.

The total number of cycles performed during training can be from two to six and is determined as follows:

The level of physical training.
Duration of the training stage (preparatory or before the competition).
The purpose of the training is slimming, drying, increasing endurance.

Circular exercises for fat burning: advantages and disadvantages

Please note that circular workouts are very intense, and it is recommended to consult a doctor, especially with hypertension, hearts and vessels.

During the training process, the level of glucose in the blood is reduced, which may be dangerous for diabetics and people holding a low-carb diet.

People suffering from arthritis should choose exercises that do not imply a strong burden on the joints.

Also, the circular training may not suit people having problems with knees or with their backs. After the restoration period and consultation with a specialist and coach, a program can be corrected to minimize the risk of re-injury.

Concerning advantages Circular training, then they are as follows:

Development of strength and endurance;
Universality - Circular training can be used for most types of activity.
Training can be corrected depending on the peculiarities of health, age, physical form.
Exercises for circular workout pretty simple.
A large selection of exercises, which makes it possible to choose the most suitable as possible.
Efficiency in terms of time.
The opportunity to engage in both the gym and at home.

Of minuses The same circular workout can be allocated as follows:

For many exercises, this or that equipment is needed: the ball, dumbbells, bench, rod, some kind of simulators.
Exercises require space depending on their type.
Intensive training has a number of contraindications that we talked above. Therefore, the figure figure, and to my health you need to be responsible.

The principle of building circular training

Circular training for girls should be built so that each part of the body is worked out for one cycle in a concrete order. It may be as follows:

body completely;
upper body;
lower body;
case.

For convenience, write down on the leaf of 3-4 cycles, including 6-10 exercises that can be performed with the resources you have. Each cycle should not include more than two exercises on the same muscle group. For example, do not put pushups after raising the scales above your head.

Before starting workout, be remedied. It will help to prepare muscles and the body to the upcoming loads. At the end, make a boat. It may include simple stretching exercises.

The duration of each exercise in the cycle can be determined by one of two methods:

on the basis of fixed time, for example, 30 seconds;
based on half the number of repetitions of the exercise, which you can perform in a minute, applying the maximum effort.

If your training is based on the number of repetitions, then to ensure progress for every four weeks, spend a re-test to determine how many times you can make the repetition of each exercise per minute.

Training can be organized as follows for a four-week cycle: light, medium, complex week and then a week for test / recovery. The load is regulated by changing the amount of exercises, the duration of the execution, the number of approaches and the recovery period.

Optimal frequency of circular training - 2-4 times a week. More often, since they are very intense.

Circular workouts: Program and exercises

Circular fat burning training for girls and men can be individually compiled. It is recommended to advance it with a specialist. Classic exercises for such activities are as follows:

Squats. Exercise is aimed at the formation of berium muscles. You can only apply the weight of your own body or weighing the load by means of dumbbells or rods.
Push ups. In the process of pressing, hands and thoracic muscles are being worked out. The weight of its own body is used.
Focus fading. The initial position in this case will be such as pressing, and after the jump you need to go to the position of squats.
Jumping "Starfish". In the process of leaping legs and hands, you need to place on the parties and jump as much as possible.
Press swing. This exercise helps strengthen the press. You need to download both the upper and lower press.
Jumping on the rope. Wonderful load working on the leg muscles.
Shuttle junction. Throughout the time allotted on this exercise, you need to run from one end of the room to another, while you need to sit down and touch the floor. Run better as quickly as possible.

At the end of the training you can make a small jog.

Circular workouts at home

Circular training for women

A huge advantage that has a circular training for women is available - its availability and the opportunity to do at home. Of the most popular and efficient exercises with their own weight are as follows:

squats;
push ups;
jumping;
rises to the press;
mahi legs;
exercise "Bike";
drops;

Circular training in the gym

Circular training for women and men in the gym can give more resistant and fast due to the use of various equipment. The main exercises that can be applied are as follows:

handicate dumbbells for breasts and hands;
top block traction;
squats with a barbell or with dumbbells;
lunges with dumbbells;
jumps on the rope;
ranged rod with a barbell.

Example of a circular training

Circular training for fat burning can be selected in such a way that you work out a specific muscle group for one class. For example, on Monday you work on breasts, on Wednesday - buttocks and legs, on Friday - Press and hands. Applying such a scheme, you will achieve a bigger result. Now consider the program of circular workouts for the week.

Monday

Handicate of dumbbells from the chest in the lying position;
Top block traction;
Hand flexion with dumbbells in statics;
Jumping with a rope;
Divorces of hands on the crossover;
Dumbbell thrust in the slope;
Push ups;
Run at the end of the lesson.

Wednesday

Squatting with dumbbells;
Jumps on the rope;
Walking in orbitrek;
Lunges with dumbbells;
Flexion of legs;
Ranan thrust with dumbbells;
Mahi legs;
Flexion of legs;
Running at the end.

Friday

Bending hands with dumbbells in statics;
Bending hands on the top block;
Bending hands on the bottom block;
Jumps on the rope;
Slopes;
Swing of the upper and lower press;
Walking in orbitrek;
At the end - running.

Regular circular workouts contribute to the production of endurance, accelerate the incineration processes of subcutaneous fat and metabolism. In addition, due to the principle of repetitions, the elasticity of muscles increases, the work of the heart and blood vessels improves. Independently determining which portion of the body needs greater elaboration, you can gain the perfect physical form. Thanks to the constant inflow of oxygen into the blood in the body, the recovery processes that slow down aging are actively launched.

Circular workouts are ideal for both women and men. The first can choose easier exercises without weighing, helping to lose weight, representatives of strong sex often use burdening in their training. Where to do - in the hall or at home, decide for yourself. Only regularity and security are important - control your condition, and if the training provokes negative consequences in the form of dizziness, joint pain, and so on, as soon as possible, consult a specialist and adjust the load. Also remember that it is very important to achieve the result proper nutrition. A balanced healthy diet in combination with regular classes will help achieve excellent effect.

Circular training in the hall for girls on video

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Thank you so much for very useful information in the article. Everything is very clear. It feels like a great job of analyzing the EBay store
- rootshell.
  
  Thank you and other regular readers of my blog. Without you, I would not have enough motivation to devote a lot of time to maintain this site. My brains are so arranged: I love to dig down, systematize the scattered data, try what no one did before me, or did not look under the angle of view. It is a pity that only our compatriots because of the crisis in Russia are by no means shopping on eBay. They buy on Aliexpress from China, as it is cheaper there cheaper products (often to the detriment of quality). But online auctions Ebay, Amazon, Etsy will easily give the Chinese to the Assortment of Brand Things, Vintage Things, Handmade and Different Ethnic Goods.
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    Your personal attitude and analysis of the topic are valuable in your articles. You do not throw this blog, I often look here. We must have such a lot. To me email The mail recently recently came about to be trading on Amazon and Ebay. And I remembered your detailed articles about these bargaining. Polysh. I reread everything again and concluded that courses are a scam. She herself did not buy anything on ebay. I am not from Russia, but from Kazakhstan (Almaty). But we are also no extra spending yet. I wish you good luck and take care of yourself in the Asian edges.
rootshell.

It is also nice that EBAY attempts on the Russification of the interface for users from Russia and the CIS countries began to bear fruit. After all, the overwhelming part of citizens of the countries of the former USSR is not strong in the knowledge of foreign languages. English knows no more than 5% of the population. Among young people - more. Therefore, at least an interface in Russian is a great help for online shopping on this trading platform. Ebey did not go along the path of the Chinese counterclaim aliexpress, where the machine is performed (very clouded and incomprehensible, in places causing laughter) translation of the product description. I hope that on a more advanced stage of the development of artificial intelligence, a qualitative machine translation from any language will be reality to anyone in a second fraction of a second. While we have this (the profile of one of the sellers on the fuck with a Russian interface, but by the English-language description):
https://uploads.disquuscdn.com/images/7A52C9A89108B922159A4FAD35DE0AB0BEE0C8804B9731F56D8A1DC659655D60.png