Circumference training for burning fat

Circular training , of course, are good in that they allow us to polish our body as much as possible, with limited time and space capabilities.

In this case, we want to share with you the most effective option of circular training for burning fat - it will take place in the gym.

If you attend the gym during peak hours, that is, after work, as well as 90% of visitors, it is still very difficult for you to find the abundance of various simulators in free access. Therefore, we choose two standing simulators and running from one to the other, we are exhausted in a circular fat burning workout.

We offer you several sets of exercises for circular training.

Warm up

There is nothing special - jogging on the treadmill.

Strength training on a circular training for burning fat

Our circular workout for weight loss will consist of two exercises, which we repeat three cycles in a row. From exercise to exercise, and from circle to the next circle, we pass without pauses. When we finish all three circles - rest, maximum three minutes, and go to the second pair of exercises or repeat three cycles of the first two exercises for a circular training.

A rest between exercises is the transition from one simulator to the second. This will give you about a minute of respite, but you need to move to the second simulator at a fast pace.

The first pair of exercises - 3 circles:

1. Twisting on an incline bench is an exercise on a press performed on a Roman chair. We fix our feet under the rollers, we recline our arms, our hands are in front of us, our backs are slightly rounded, we do not lower it to the end. Twist and climb up on the exhale, down - breath. Do not hurry up here, do 20-25 repetitions before burning in the muscles.
2. Hyperextension - we adjust the simulator for ourselves, so that the ridges are just below the hip bones, and the legs should be stretched. Your position should be such that you feel that it is really easy to tilt forward. Hands in front of you or behind your head (so it will be more difficult to climb). We descend to the right angle in the body and rise to the parallel with the floor. On exhalation, ascending, descending - inhaling. We do 20-25 repetitions, working on wear and tear.

Now we make two more circles from these two exercises. Such circular training is ideal for drying, when with a shortage of carbohydrates and a plethora of protein in the diet, you need to burn fat and build muscle.

The second pair of exercises - 3 circles:

1. Falls with dumbbells - we take dumbbells, legs together, hands are lowered. We lung forward, then back, the second foot forward and back. Dumbbells all the time just hang in their hands, so you have to choose really the ultimate weight to "hang" was hard. We do 15 repetitions.
2. Pressing dumbbells on an incline bench - we take these dumbbells with us to an incline bench. We fix the feet on the floor so that the feet do not come off during work, we lean against the bench, we keep the deflection in the lower back, hands evenly, the elbows are lowered back. We raise dumbbells, we do not straighten elbows until the end, we lower the dumbbells, stretch the pectoral muscles. We raise on exhalation, we lower on inhalation. We do 15 times.

Now make two more circles!

And the third pair of exercises for the circular training of girls - we make 3 circles:

1. Bending the legs in the simulator - we select a comfortable weight for 15 repetitions. We lean on the bench, the pelvis is pressed tightly to the bench, hands cling to the hilt, and the legs under the roller, which actually gives the weight. We lift the legs, the roller touches the buttocks, and the weight in the simulator rises, we lower our legs, not throwing them. On the ascent, exhale, let down on inhalation.
2. Extension of hands at the upper block - we approach the cable car, fix it at the upper block, put a comfortable weight, move back, one leg in front. We hold our hands by the cord, stretch it so that the elbows are pressed against the body. Now only hands work - up and down. Omitting his hands, we exhale and, as it were, plant a rope around. We repeat 15 times.