Total Body circuit: 12 exercises for weight loss, sculpt and tone!

The summer is upon us and we all want to immediately show a dazzling form. However, this result requires a little commitment and constancy throughout the year. But if the time available is always too little the best way to approach the recovery of physical fitness are circuit training.

The circuit training It is one of the most effective training  To lose weight, improve strength and muscle resistance. THE'Circuit training, is an extremely suitable system to achieve fast results in terms of toning, weight loss and to achieve and maintain form and physical well -being.

This type of discipline is based precisely on the performance of exercises that must be performed without pauses between themselves. The work on the upper part of the body alternates with the training of the lower part generating a large energy expenditure that translates into the consumption of numerous calories! This type of training also has the effect of strengthening the heart "forcing" it to work at a sustained and uniform rhythm.  The results in terms of benefits will be:

• Reduction of body weight
• Definition and muscle toning
• Increase in cardiovascular abilities
• General benefits in the state of health

Also for the routine illustrated in this content, perform the exercises from the beginning to the end without reversing or modifying the sequence. Always keep in mind your level of physical preparation, age and lifestyle. Start with caution but as soon as you can finish the entire circuit with ease increases the repetitions where they are planned or the time of execution of the exercise. This type of sequence was developed to be performed with a free body or with the use of simple tools available at home, in the office and also in the open air. The only thing you need is only a little willpower. So immediately at work !!!

Phase one: always remember to do some heating (at least 5 min) with a little race or jumps on the spot, to get the upper limbs in a bland way and to dissolve the cervical area with the circumstances of the boss.

Phase two: Circuit Training sequence:

1. Jumping Jack: jump on the spot by opening and rhythmically closing legs and arms for 30 seconds.
2. Wall Sit Squat: He rests his back to the wall and bend his legs as if you were sitting in an imaginary chair. Remains in place for 30 seconds
3. Push up or folding on the arms: lie on the ground and lift the pelvis keeping your hands alignment with your shoulders; The fingers look forward and the body is aligned; Fold the arms at 90 ° until it touches the ground, keeping the head aligned with the spine. Contract your abdominal muscles, buttocks and legs. Back to the starting position by pushing your hands against the floor and relax your arms.
4. Crunch with tense arms: lie on the back with the knees flexed and arms stretched along the legs; Bring the shoulder and the breast forward lifting the central back of the back from the floor. Push your hands as far as possible and go back to the initial position to repeat the exercise at least 20 times.
5. Step up: Get with one leg and then the other on a chair. As soon as it poggi both feet squeezes the buttocks. Go down with one leg and then the other and repeat alternating the legs. Repeat at least 10-12 times. 
6. Squat: from the upright position bends the knees bringing the butt back as if I wanted to sit on an imaginary chair. Get back to tightening the buttocks without completely relaxing the knees. During the execution, help you with your arms, stretching them forward. Repeat 13-15 times.
7. Dips: in support with the heels on the ground,  Place your hands on the extreme edge of the chair placed behind you, with the thumbs facing the body, the palms adhering to the floor and fingers at the edge. Keep your arms stretched in the starting phase and proceed by bending the elbows, lowering the torso vertically and in a controlled way. Risal until returning to the starting position. Repeat at least 10-12 times.
8. Plank: Place the forearms on the ground, with the elbows that will have to be below the shoulders level and the arms parallel to the body. Bring your legs back, leaning your feet on the tips. Now, lift the pelvis keeping your back straight and parallel to the floor. The hands are closed and with the gaze fixes a point in the hands. The abdomen plays a very important role in the exercise: keep your belly inside as you exhale and contract the buttocks. Finally, make sure that the body forms a straight line from the head to the heels and keep the position for 30 seconds.
9. High skip: running on the spot with the knees in the chest. Start slowly for 10 seconds; the rhythm for 10 sec increases as much as possible; Recover 5 sec and repeat everything 3 times without stopping.
10. Alternate lunges: Take a step forward keeping your arms relaxed and hands on the hips. Fold the front knee up to the height of the foot. Push the heel to the ground to give you the push to return to the starting position. Alternate the legs for at least 15-20 times.
11. Push up & elevated Side Plank: Perform a push up (see exercise 3) and then move on to the high  Side Plank; With the arm lying and with the hand resting on the ground (shoulder aligned with the elbow and elbow aligned in hand), perform a twist of the bust, spreading the free arm upwards. Be careful not to inherit the back during the extension of the limb. Keep the location at least 5 seconds per side. Back in the starting position. Alternate the folds and twists for at least 10-12 times per side.
12. Side Plank: Lie on the side with your legs completely tense. Raise the pelvis using the elbow and the forearm so as to form a line straight from the shoulders on her ankles with the body. Keep the location for 30 seconds per side. 

At the end of the routine it starts again to do at least another lap. When you have become an expert, the time and repetitions increase. With this type of training you will go to soliciting most of the musculature and therefore we always advise you to perform some stretching to recover and keep the muscles elastic.

Always remember to drink during physical activity. Another and important support to give greater imprinting to your sports sessions is undoubtedly the hiring of sports supplements. THE Pre workout Of Suisse Lab It is the right answer to give the maximum sprint to your body. 100% natural supplement was tested at the anti -doping according to rigid checks; It does not contain neither caffeine nor exciting agents therefore can also be taken for evening training. If, on the other hand, you want to accelerate the weight loss process Fast Burner Evolution It will help you in the metabolism of fats. Assumed alone or in combination to Pre workuot Of Suisse Lab, The Fast Burner Evolution He will act precisely in the weight loss process without affecting muscle mass. Also excellent for the control of sugars, favoring in the long term, greater stability of the results achieved. All supplements of the Suisse Lab line are 100% natural, gluten -free and lactose. With the choice of selected raw materials and carefully treated, the Suisse Lab workshops patented products that turn to a sector more and more attentive to their well -being.

 

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