Workout men workout circuit (strength)
This article provides information regarding the method of circular training, scheduling + program with various exercises for the whole body.
Circular training is a well-known method of metabolic training, its main task is to cause the greatest shift in the homeostasis of your body. This type of training is often used to increase strength endurance, drying (losing weight) or pumping all muscle groups..
Muscle growth and strength. The advantages of the circular strength training method for all muscle groups are that it has a much higher metabolic response compared to conventional training. In each exercise you work out a certain muscle group, but after going through one circle, you work out the whole body, so the load on the body comes out quite high, stress comes from here, and in response to it various hormones, including anabolic ones, are produced in large quantities. Therefore, circular training is a powerful tool that needs to be used as intended, but do not sit on it for a long time. On average, experts recommend training on such a system from 4 to 8 weeks.
For burning fat. When you train on the Full body system, you use the maximum number of muscle fibers in one workout. Consequently, the body will spend more energy and energy on restoration, but that is not all. You will lose weight even after the training itself, because during the training you did microtrauma, which subsequently grow muscles, and the metabolic rate and the need for their content (calories) depend on the number of muscles in the body (to a greater extent). It turns out that even during rest, when you do nothing, you will burn more calories, due to which you can lose weight if you make the appropriate changes in your diet. In addition, the circular training itself contributes to a large loss of energy, simply because it is more difficult to complete 7 exercises in a row than to complete each exercise with a full rest break to recover.
Its shortcomings are only noticeable if you work out in the gym, especially at rush hour. Indeed, for the most effective use of the circular training, you should use the method of “load balancing” when each of your subsequent exercises does not repeat the load on the same region that worked in the previous exercise. In particular, it’s a good way to alternate exercises for the upper and lower body, which is not always convenient from the point of view of accessibility of equipment, especially within fitness clubs.
General warm-up – to increase body temperature, you can use cardio (3-7 minutes).
Special warm-up – it should include exercises with your own body that imitate those exercises that you will do in the main part.
The main part is the very complex of exercises, thanks to which you realize training tasks.
Circular Power Workout Workout Program for Men
Recreation. Rest between exercises within 30-40 seconds, if breathing is restored, you can proceed to the next exercise. At the end of the circle, you can rest up to 2-3 minutes (between circles), see how you feel.
Circles. How many circles will be in your training, you determine yourself, relying on your training skills and condition. You can start with two, and after a certain time you can increase the intensity to 4-5 circles. On average, 2-3 laps for most will be considered sufficient.
Number of lessons. You can engage in such a program several times a week. As a rule, such workouts alternate with rest in one or several days..
Load increase. You can gradually increase the load with any kind of progression: increase repetitions, circles or reduce the amount of rest.
Duration Work on this workout program from 1 to 3 months, after which you can go to the usual standard training.
The number of repetitions. Perform up to 20 repetitions on the lower body, and do an average of 6-12 repetitions on the upper body. If the exercise is difficult, then do as much as you can, otherwise replace it with a lighter one.
Pullups on one arm
Push ups on one hand
Raising the foot in focus (on the bench)
Dips push-ups with corner
In the next workout:
One leg squats
Rises on socks in emphasis (standing)
Explosive pull-ups (to chest)
Explosive push-ups on uneven bars
Abduction of a hand in an emphasis (average delta)
Reverse tight grip pull-ups
Dips from the bench on one arm
Circular training exercises Basic movement and one of the best (with its own weight) for the mass of the deltoid muscles. It mainly affects the middle and lateral bundles of the shoulders, and triceps receive an auxiliary load. The width of the arms should be such that at the lower point of the position, the forearms are vertical. When lowering the body, inhale, exhale powerfully up.
The float is used for training the back of the thigh. Not every athlete can perform it, but it is very effective. Legs should be fastened with a belt, preferably tighter. Exercise is recommended to be performed with a partner for safety. You can lower yourself without the help of your hands (this option is more traumatic), and with your hands, thereby absorbing the load and making it easier for you to do the exercise due to triceps. To make it harder, keep your posture straight without bending your hip.
Pull-ups on one arm are considered the best option for training biceps outdoors. In this exercise, try to shift the weight toward the working arm, thereby maximizing your biceps. Also, you should not completely lower, because the back will begin to work more..
Triceps works great in push-ups on one arm. To make it more convenient to push up, spread your legs wider, and put your hand in the center. This option will provide the best balance..
In this exercise, the soleus muscle is worked out quite well. It works best with a bent leg. Try to push as hard as possible with your whole body to work out this area well. It is also necessary to stretch the muscles as much as possible while lowering the legs and to contract as much as possible when lifting, i.e. work at full amplitude.
A more complex version of pull-ups, in which, in addition to the muscles of the back and biceps, the core muscles also work, but in a static mode. When you are in this position, it reduces the momentum that is used to complete this exercise, and also forces your back muscles to work more.
This embodiment allows you to better work out the pectoral muscles. Exercise gives massiveness to the chest, but to a greater extent this applies to the lower part.
This is the most basic exercise for building legs in outdoor conditions. You can squat with support at the back or without, thereby shifting the load on the quadriceps.
One of the most effective outdoor exercises for pumping calf muscles. Try to work in full amplitude, maximally stretching and contracting muscles.
Explosive pull-ups can really pump your back muscles. This embodiment allows to involve the maximum number of muscle fibers in the work, in the absence of additional burdening.
Leads are aimed at working out the middle part of the deltoid muscles. It is important to feel the working beam, so as not to load additional muscles. If during this exercise you feel severe discomfort in the joint, then it is better to refrain from it.
A good exercise for pumping biceps, which will suit most. To work more biceps and less forearm, take an open grip. Incomplete amplitude approach to relieve stress from the back.
A difficult exercise for pumping the middle of the triceps. It should be performed very carefully, since it greatly loads the elbow and shoulder joint. Try to go up to 30 times in normal push-ups from the bench, after which you can already try this option.
With this fullbadi program, you can work well on all parts of the body and overall strength endurance. If before that you have not used this principle of training in your practice, you can safely take this or any other similar program into service.