Cyclic training mode refers to arranging multiple exercises and training equipment for different parts of the body in a certain order in each training. Trainers practice each exercise in turn until all exercises are completed according to the pre-arranged content program, thus completing a cycle of training.
The simplest way to say cycle training is to put several training movements together and complete one cycle at a time. Compared with the traditional one-movement-one-group, rest between groups is a relatively fixed training mode, and the intensity is limited to each group, while circular training is to complete a series of training movements at one time without interruption, which not only achieves the effect of muscle gain, but also improves the training intensity and cardiopulmonary function, and can effectively achieve the purpose of reducing fat.
How to carry out cycle training?
push-up
Lean forward, shoulder support, focus on your hands, press down, and bend your arms 90 degrees; Then straighten, let the body straighten completely, and then return to the starting position.
sit-up
Lie flat, bend your knees, put your hands behind your head, hold your head with your hands, and pull up your torso at right angles to the ground; Then lie down and land on your shoulders; In the process of pulling up the trunk, the hand is bent.
Houdeng
Stand up straight, bend your knees, squat down and put your hands on the ground. Focus on your hands, while keeping your body straight and your legs stretched back, as if you would immediately turn into push-ups; Put your legs back in their original positions and your knees on your chest; Then stand and repeat this action again.
pull-up
Hold the lever with both hands and keep your feet off the ground. If the lever is high, you can jump up, grab the lever and get your feet off the ground; If the lever is low, grab the lever with both hands, bend your knees and leave your feet off the ground. Pull up your arm hard to get your body off the ground until your chin touches the lever; Repeat this action.
spurt
Run 60 meters (200 feet), then slowly walk back to the starting point and repeat this action.
Dumbbell push training
Stand up straight with your feet slightly apart and share your weight evenly. Dumbbells are shoulder-high and take turns lifting them above your head.
Shoulder push training
Lift the weight control lever to shoulder height, and then push it up. Put it down slowly and repeat this action. Do three groups at a time, and rest for one minute between each group.
Beginners can choose a cycle, starting with 3-5 actions, and then gradually increasing to 12 actions as a cycle. Of course, the movements are flexible and can be increased or decreased according to your actual situation. The rest time between each cycle is suggested to be 5-6 minutes, and you should warm up before training.
The cycle should usually include 6- 14 exercises for different parts of the body, with an interval of 45-60 seconds and a cycle of 2-3 minutes. A training course can arrange one or several cycles of training. This training method is more suitable for beginners.
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