Circuit Training Workouts with Interesting Forms and Names!
Among all fitness workouts, circuit training programs are the most popular ones because of its effectiveness and consistency. It is suitable for those who want to keep themselves fit and toned and is also one of the best workout styles that can be recommended to the beginners. In this video the exercises that are shown isolates the following muscles:
Abs Push up is the oldest form of exercises for chest muscles. Not only good for the chest muscles, but it also works for shoulders, deltoids and also for abs. While performing the push up, the distance between the arms and position of traps is important, because the pressure varies with the position of the above mentioned parts of the body. Be forward faced while you are performing these exercises to be in a good form. It is also mentionable here that the imagination is also very helpful. For example, try to focus and imagine that your muscles are feeling the tension or pressure. It might not sound like much, but it creates simulations in the brain, increases the intensity of the circuit training workout and thus bringing out the most of the workout routine. Exercising everyday makes you feel more confident. You can also try push ups banding your legs; it helps to balance your body weight.
Basically circuit training gets you a zero fat body because it burns fat faster than any other workout routines. The alter knee forearms exercise, in other words known as cycling is also a great exercise that has cardio respiratory values. It works best for side abs as well as whole middle body parts. The Plank training (holding the body in a certain position) is easier but you have to concentrate on your abs. Hold your body for minimum 15 seconds. There is another exercise that has been introduced as a part of this circuit training session and has an interesting name: “Burpies”! Watch the video and you will learn!
The exercises that are shown in the video do not only have interesting names, but these are considered one of the best circuit training programs designed so far. Deciding to perform them on a regular basis will be one of the smartest decisions that you have ever taken.
The circuit training exercises are a combination of several exercises designed in such a way that provides both the benefits of cardiovascular and strengthening exercises. This circuit training focuses on the following parts of the body:
1. Core muscles
2. Upper body
3. Lower body
All the exercises shown in the video are done in 20 reps. The alternating exercises (5, 8 and 9) are done in 20 reps each, this means if you count, you will have to count up to 40. It is also a good habit to perform aerobics for 1-2 minutes between every set of exercises to increase cardiorespiratory endurance.
The wheel exercise is focused on the body's abdominal muscles. This is a great exercise to reduce flab in the tummy and also helps to strengthen the core muscles. The noticeable thing here is that the feet should always stay the way it is shown in the video, because this helps the leg muscles to stay in a good form while performing the exercise. The ball superman is helpful for strengthening the biceps, triceps and the shoulder muscles. You should not do this exercise if you feel your back muscles are not strong enough. Then the focus is on the buttocks and quadriceps while the squats are performed. Using a resistant band ensures more power is delivered while performing the squats, and thus it is more helpful for tightening the buttocks. Crunches are great for building arm muscles or strengthening them, as well as helpful for the upper abdominal muscles because it has a little "Sit up" style. The alternating front and lateral raises are completely dedicated towards the shoulders, although it does have a little effect on the arms.
The jumping jack is an overall body exercise, which is also a great cardiac exercise. Any exercise that helps raise the heart beat can be considered as a cardiac exercise. But the jumping jack and running are two of the most basic and effective cardiac exercises.
Lastly, the exercise with the alternating arm rows and alternating arm and chest presses, these will allow more exhaustion in the chest and arm muscles.
Finish the total workout with a good 0.5 mile run. This will not only be just a cardiac exercise, but is also helpful for one of the most important features of any exercise; cooling down. Also, while running the heart pumps more blood through the body, which is good after a sequential workout like this one. Nothing is better than running after a whole body workout.
Before starting any circuit training programs, it is highly recommended that you consult your trainer or your doctor. Always be very careful about the term "Good Form", because without exercising in a good form it is more likely to become prone to tension in the muscles, and the workout looses its effectiveness. Please drink a lot of water and take food that has a high quantity of protein after every routine you follow. This ensures better growth of the muscles.
To some people, any exercise that is easy to do is not satisfactory. The circuit training workouts that are shown on the video are for those people who love to challenge themselves while exercising. This circuit training is a set of exercises that gradually works on the cardio, lower body, back muscles and the chest muscles.
It is a great habit to start any circuit training session with a good cardio exercise, because it works as a good warm up. Researches say that any good workout is only good and effective if there is a good warming up and cooling down exercises in the routine. In this session, the jumping rope is acting as the warm up exercise. Do a 2-3 minutes cardio, and you are good to go.
After that, the lunges follow. Lunges are very effective to work the body’s lower parts, for example buttock, thighs and quadriceps. As this is a hardcore exercise, Zuzana has challenged herself by using weights on both of her legs to make the muscles work more.
Then comes the shoulder and back muscle workout. The dumbbell that are used here are 5 pounds each, but if you are a beginner, you can start without using any weight at all. This exercise has amazing effects in building strong back muscles. Also, it is good for strengthening the arms. This should be mentioned here, the more weight you use while exercising, the bigger muscles you will build. Change the legs between the reps to bring more variety in the muscle’s working flows.
After that a little 2-3 minute cardio again makes the heart pump more blood throughout the body and makes you ready for the chest exercise. Notice, the position of the legs on the video is different from usual push ups. This will isolate differnent msucles, meant to challenge the body. After all the exercises are done, cool yourself down with a cardio exercise. This means the jumping rope exercise is a great method for both warming up and cooling down.
Please always keep in mind that it is never recommended to a beginner to challenge the body so much. While planning a circuit training workout for a beginner, trainers always create routines that allows the body to gradually become challenging if necessary. Always ask your trainer before following any circuit training exercise and maintain a good form while doing so.
Awareness Goes a Long Way Sample Circuit Training Routine for Teenagers
Teenage years are important years in the development of a humans life. Basically, there are not many differences between the body of a male child and the female child before they reach their teen, where the body actually starts to form according to the gender. Muscles are also very tender at this time, so this is the most accurate time to manipulating the muscles to form nicely.
Circuit training can be an excellent approach towards this, because not only Circuit training provides great exercises for the muscles, but it also focuses on the whole body. Nowadays, the teenagers are much more confined to having junk food and watching TV or playing video games, and there is not an expected amount of outdoor activities. The current lifestyle and the studies are some causes that have strong base. This is why joining circuit training programs can be very beneficial towards the body.
Having a well built body can have a good effect on life. People often loose a well built body either because of ignorance, or they just slowly destroy a fit body because of their food habits or lifestyle. This is why there is no surprise about the fact that the body of a human being looses its shape and ability more than it should with aging. Starting to take care of the body muscles with circuit training can go a long way. It helps a teenager get more confident and therefore more successful in life.
The video is just a sample circuit training routine for teenagers, and there are many more circuit training examples that are well designed and well researched available on this website. Parents should encourage their teen age kids to start using circuit training programs. That way they will get fit and have a chance to spend quality time with their children.