Circuit training - what is it?

Circuit training is a method of organizing sports activities, invented in the UK in the middle of the twentieth century. Initially, it was intended for the physical preparation of schoolchildren and students, so many still believe that this type of training is suitable only for beginners or older athletes who are too controversial too. The meaning of it is the rapid execution of exercises and rapid transitions from the projectile to the shell or to the place of the next exercise - the so-called "station". In total, the training usually includes 8-10 (sometimes 12) exercises. Each of them loads a different group of muscles - not the same as the previous one. They usually take no more than 45 minutes to execute, this sequence is called a "circle".

It is recommended to move between separate "stations" by running. Circuit training, thus, allows for a short time to work out all groups of muscles and at the same time get additional aerobic loads. Many people perceive this method skeptically. However, the testimonies suggest that circular training can be used, among other things, by experienced athletes to maintain their form - at times when there is simply not enough time for more serious activities. For beginners, who are just beginning to engage in bodybuilding, it is extremely useful not only because it helps them to get involved in the training mode. Circuit training allows novice bodybuilding athletes to avoid one of the most common mistakes - it's not a secret that many of them are fond of exercises for one area of the body (usually for the upper body). In pursuit of a relief torso, they completely do not pay attention to the muscles of the legs and back. It is clear that in such a situation it will take long to wait for adequate results for the mountain-athletes.

The advantages of this form of employment are undeniable: first of all, they consist in saving time. For ever-busy Europeans, circular training is a fairly popular way of carrying out family leisure. On weekends, people come to the gym with whole families, in order, one by one, to pass a "circle". Even more popular with this method of organizing sports activities were the revelations of one of the Hollywood stars - Jason Statham, the stars of the films "Cards, Money, Two Barrels", "Professional", "Carrier", "The Expendables" and others. It is this method that allowed this actor, at one time fairly swam with fat, to achieve a beautiful form. Jason is not at all embarrassed by this fact and willingly shares with all the secrets of his circular training and the steps that precede it.

Circular training Stethem was directed and organized by Logan Hood, a former "sea cat" - a member of one of the elite units of the US Navy. In his interpretation, they turned into a high-intensity marathon, aimed at burning fat and building muscle. The lesson begins with a ten-minute warm-up on any cardio. After that, Jason Statham goes to the main part, the exercises of medium and high intensity. This stage can include various combinations of heavy multi-joint exercises, "pyramids" of push-ups and pull-ups, etc. Welcome machi weight (15 kg.) And weights giri from behind the head. According to Statham, one of the main points in this system is novelty: every day should be different from the previous ones. This applies to both these exercises, and the next part of the complex - the actual circular training.

Circuit training in the performance of Stethem is an exercise not just high, but of the highest intensity. It includes strikes with a nine-kilogram ball on the floor, lifting on the rope without the help of legs, pulling up, lifting the knees bent in the vis on the bar, squats with the bar, tightening the rope with a weight of 12-20 kg and other exercises. Most of them are supposed to be performed 20 times (climbing the rope and pulling up the rope - 4, pulling up on the bar - 8 times). According to the actor himself, after such training, he "breaks the roof". Given the intensity of the exercises and the fact that they are supposed to be performed regularly, except on Saturdays and Sundays, it is not difficult to believe at all.

On Saturday, instead of preliminary exercises and circular training, Statham runs cross, and on Sunday rests. At the same time he observes strict restrictions in nutrition: the actor does not eat bread, pasta, sugar. Under strict prohibition of alcohol and fizzy drinks. Stetham proudly tells that in just six weeks he managed to get rid of eight extra pounds with the help of diet and exercise. Meanwhile, many this system is severely criticized: they say that it is only capable of harming health, that it forces the body to work for wear and tear. At the same time, others argue that regular exercise of these exercises not only helps build muscle mass and get rid of excess weight, but also significantly increases endurance - for example, running cross also becomes much easier.

There are, however, easier options for such activities - for example, it is a circular training for women, designed only for 30 minutes. In her exercises with the overcoming of resistance (for this, an elastic bandage is used) and push-ups alternate with fast walking, jumping with a skipping rope and running. Each of them is supposed to be performed within 30-60 seconds. The main thing, remember: no matter which complex you choose, whether it's circular Stetthem training or one of the lightweight options, its goal is to improve your state and appearance, and not to harm. In pursuit of the result, do not work on wear and tear, take care of your health!