Endurance Circuit Workout: Top Five Exercises
Endurance Circuit Workout: Top Five Exercises
Anonim

Endurance is needed not only for professional athletes or mountain climbers, but for everyone without exception. The slower a person gets tired, the more things he can do in a day, easier to endure stress and stress. There is only one way to increase endurance - by training. Exercises are shown by Vladimir Kuksov, master trainer of X-Fit in Russia.

There are two types of stamina: general and special. The first depends on the fitness of the cardiovascular, respiratory and nervous systems of the body. The second is marked by the ability to resist fatigue under certain conditions, for example, when performing strength exercises without rest. General endurance is important in everyday life. By increasing it, a person normalizes the work of all body systems, strengthens the immune system, improves the figure, charges himself with energy.

For the development of endurance, various types of loads are used, including in the format of a circuit training, a variant of which is presented below. Each exercise must be performed for 20 seconds with a 10-second rest between them and a minute between the circles. Start with 1 or 2 circles and increase the amount as your body gets used to it.

Jumping jack

Image Image Image

Starting position - feet pelvic width, neutral position of the spine, arms relaxed. Take a jump and place your legs wider than the pelvis, and raise your hands above your head and join your palms. With the next jump, return to the starting position. You can stay with slightly bent knees and put more weight on your toes.

Lateral jumping

Image Image Image

Starting position - we stand with support on one leg. Jump to the side, stop and do a squat. To complicate things - perform a jump and squat in one movement. The easiest option is to do the exercise without jumping (with stepping over).

Burpee

Image Image Image

Starting position - we stand straight, do a squat and go to the bar (you can do push-ups from the chest) and jump up. An easier option is to remove push-ups and jump. Keep your spine in a natural position while doing the exercise.

Running from a high position touching the floor

Image Image Image

Starting position - we stand straight or in the "high start" position. Run 4-5 steps, touch the floor, stand up and repeat with a change of arm and leg.

Jumping out

Image Image Image

Get into the "low start" position and jump out on one leg. In a simpler version, you can remove jumps and replace the "low start" with a standing position, leaving only the lifting of the bent leg up. In each circle we work with one leg.

Popular by topic