Circular 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 people still believe that this type of training is suitable only for beginners or elderly athletes who are already contraindicated with too intense exercise. Its meaning lies in the quick execution of exercises and the quick transitions from a projectile to a projectile or to the place of the next exercise - the so-called “station”. In total, a workout usually includes 8-10 (sometimes 12) exercises. Each of them loads a different muscle group - not the previous one. It usually takes no more than 45 minutes to complete them; this sequence is called the “circle”.
It is recommended to run between separate "stations". Circular training, thus, allows for a short time to work out all muscle groups and at the same time get additional aerobic loads. Many perceive this method with skepticism. However, reviews suggest that round-robin training can be used, among other things, by experienced athletes to keep fit - during periods when there is simply not enough time for more serious classes. For beginners, who are just starting to engage in bodybuilding, it is extremely useful not only because it helps them get involved in the training regimen. Circular training allows novice bodybuilders to avoid one of the most common mistakes - it’s no secret that many of them are fond of exercises for one area of the body (usually for the upper one). 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, grief athletes will have to wait for adequate results for a long time.
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 spending family leisure time. On weekends, people come to the gym with their families to take turns, one after another, to go through the "circle". The revelations of one of the Hollywood stars - Jason Stetham, stars of the films "Cards, Money, Two Trunks", "Professional", "Carrier", "The Expendables" and others became even more popular with this method of organizing sports activities. It was this method that allowed this actor, at one time pretty swimming in fat, to achieve excellent shape. Jason is not at all embarrassed by this fact and eagerly shares with all the secrets of his circular training and the stages that precede it.
Statham’s round-robin training was directed and organized by Logan Hood, a former "fur seal" - 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 simulator. After that, Jason Stetham proceeds to the main part, exercises of medium and high intensity. This stage may include various combinations of heavy multi-joint exercises, “pyramids” of push-ups and pull-ups, etc. Swing masses (15 kg.) And bench presses from behind are welcome. According to Stetham, one of the main points in this system is the novelty: every day should be unlike the previous ones. This applies to both these exercises and the next part of the complex - the actual circular training.
Circular training performed by Stetham is not just a high exercise, but the highest intensity. It includes hitting a nine-kilogram ball on the floor, climbing a rope without the help of legs, pulling up, lifting bent knees in the legs on the horizontal bar, squats with a bar, pulling a rope with a weight of 12-20 kg and other exercises. Most of them are supposed to be performed 20 times (lifting the rope and pulling the rope - 4, pulling up on the horizontal bar - 8 times). According to the actor himself, after such a training, he “breaks the roof”. Given the intensity of the exercises and the fact that they are supposed to perform regularly, except Saturday and Sunday, it is not at all difficult to believe in this.
On Saturday, instead of preliminary exercises and circular training, Stetham runs cross-country, and on Sunday rests. At the same time, he observes strict dietary restrictions: the actor does not eat bread, pasta, sugar. Under the strict prohibition of alcohol and carbonated drinks. Stetham proudly talks about how, in just six weeks, with the help of diet and exercise, he was able to get rid of eight extra pounds. Meanwhile, this system is subjected to harsh criticism by many: they say that it can only harm health, that it makes the body work for wear and tear. At the same time, others argue that regular exercise of these exercises not only helps build muscle and lose weight, but also significantly increases endurance - for example, running cross-country also becomes much easier.
However, there are lighter options for such classes - for example, this is a circular training session for women, designed for only 30 minutes. In it, exercises with overcoming resistance (an elastic bandage is used for this) and push-ups alternate with fast walking, jumping rope and jogging. Each of them is supposed to be performed within 30-60 seconds. The main thing, remember: no matter what complex you choose, whether it is a circular training in Stetham or one of the lightweight options, its goal is to improve your condition and appearance, and not harm it. In pursuit of the result, you should not work hard, take care of your health!