Advanced circular training at home
Advanced circular training at home: no less exercises, no more sweats
I apologize for what day after this training you will not be able to get up from the bed and what will this training break you down. If you do it hard, that’s because you’re trying. This round training in your home, which will cover all the muscles, only work if you have had previous experience with the training. If not, be sure to first look at the circular training for beginners.
For this training you only need time (about 20 minutes), one children’s ball for football or basketball and a stable piece of furniture.
Warm up, slowly. Always, but always warm before training. Raise the working temperature of the body, let your heart slam, let the muscles and joints dilate. Heat should not be too much effort, there is no need to lose power right at the beginning, but you must feel that you have put the body (and mind) into a state when you can expose it to effort. Here is one possibility:
Warming up
List of exercises of one circle -> suitable for both sexes but made with women in thought, suitable for starting home decomposition and your future fit form:
- Burpee -> 10 reps (I do not know a translation into Serbian of these simple, but heavy exercises that will warm you up completely, but the explanation of how it works is. You know it and you will not love it while you work, but you will be very proud of yourself after you do it)
- One-leg squash -> 10 reps with each leg, no pause (Use the lower table or armchair for the support of the other leg. Ideally, your knee will build an angle of 90 degrees when you place it on the surface,
- Balls on the ball -> 10 reps, 5 with each hand (if you can not men with tight body and straight legs, try to bend your knees – illustrations below will explain everything)
- Decay -> 10 repetitions (as opposed to decay from the beginner version, in the advanced version, you will be in a zero position to rub your hand and the opposite legs. Fun, fun, fun.)
- Hold, with all three sides => 30-60 sec
Here, for the first time, take a break for a minute and a half, two, drink some water, stretch out, and all again, in the same order. Try to do it at least 3 times, three circles. You will notice, there is no abdominal here, but this is because you will engage them in almost all exercises
The exercise is, in fact, simple, although no one likes.
From an upright position, with your hands above your head, head down to the squat. Put your hands on the floor and, when you rely on them, throw your feet behind you, as far as you can. Make a push.
From this position, rest your legs underneath, remove your hands from the floor and bounce up from that squat, up straight to the starting position.
Get down on one leg
Place one leg on the armchair, a sofa or a stable chair, and when you grab the balance on the leg on which you are resting, lower yourself to it as low as possible, striving to lower the knee of the legs upward, lowered to the lower ground.
In the illustration, a girl holds a kettlebell in her hands, but it’s a much more advanced version than an advanced one, and you can work with full bottles of water if you are upgrading with strength.
Push-ups on ball
Take the ball and rely on it with one hand with a tight body. Lower the chest to the floor and, at the moment of lifting, move the ball to the other hand, then repeat the lowering of the chest.
If this is a very difficult one, and quite possibly, try B-version with bent knee joints, which will reduce the load on your hands and chest, so hold both hands on the ball, raise and lower it so that you do not bend your back in the weak part. To control the back in both versions, it is imperative to tighten the abdominal muscles and throat.
Decay
As in the left picture, slacken your buttocks, resting on your hands for a firm, higher backing (chair, couch) and feet on the floor. Try not to run your ass from the support, but to be as close as possible to him, just as in the picture.
When lifting on your hands, straighten the elbows and at that moment extend one hand and the opposite leg (as in the right picture). The exercise is done slowly, without rush and nourishment.
Repeat 10 times, with each hand / foot once.
Hold
Or a plank. An exercise in which almost every muscle on your body works, while you practically stand still and do nothing.
It looks lighter than it is, but it’s the most important thing in the exercise to fine-tune the abdominal muscles to make sure your butt does not fall (or does not rise) and your lower back is even and firm.
Hold on each side (forward, backrest, right hand) as much as you can, but try to be at least 30 sec. You’ll be making progress quickly.
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