Training - Circuit Training Exercises.

Training - Circuit Training Exercises.
Examples of exercises.
Enunciate below, 24 proposed exercises Morgan and Adamson, which can serve as guidelines for the development of a Circuit Training:
1 - Balancing, suspended alternately in two strings with repulsion of the legs on a wooden beam placed
between the ropes. Is to move from one side to the other of the beam suspended on a rope now, sometimes in another, hands up to the face, feet tapping and knocking on the beam passage.
2 - Coil - consists of winding and unwinding, without stopping, on a stick, a rope which hangs a weight of 10 to 15kg.
3 - Pull the chin, hands in pronation.
4 - Progression in suspension, the front and back, about a horizontal or vertical ladder.
5 - Pulling a weight with the help of a pulley (standing position, a forward, pulling the weight at arm's length).
6 - Flexion and extension of the arms in support facial.
7 - In support of the parallel bars, progression forward and backward, either by "upas" or successive motions alternating arms.
8 - "Diving" in parallel (flexion and extension of the arms).
9 - Develop a bar of 30 to 40Kg.
10 - Elevation of the lateral arms outstretched with dumbbells.
11 - Starting a bar 25 to 35Kg.
12 - Barbell Curls 30 to 40Kg. (This exercise also strong demand contraction dorsal).
13 - "Back straight" with a slash between the shoulders, combined with development (4 times). Starting position expulsion lateral trunk flexed, back straight.
14 - Bending the torso over the legs, hand on the thigh or neck. The abdominals are strongly requested and oblique will also be the flexion is accompanied by a rotation. The repetitions will vary from 15 to 30, but may be reduced case put up a load up to the neck.
15 - "Step-test": climbing a bank of 40 to 60cm, alternating legs (the difficulty can be increased with the use
a weight on the back: a bar or a burden).
16 - Jumping with dumbbells in his hands. The dumbbells have around 12Kg each, the starting position is the lateral spacing and heels will be given from the ground up on a bench or 30cm tall.
17 - "Kangaroo": Vertical jump, one foot forward, alternating it each jump.
18 - squats with dumbbells in hand, starting from a squatting position, heels resting on a low bat, dumbbells
hands (12 to 20kg each), make an extension of the legs to stand and squat again.
19 - Squats with a barbell with weights on the shoulders (about 45 to 55Kg). This year in addition to requesting strongly quadriceps and back extensors, also strongly stimulates breathing and circulation.


20 - Exercise combined 4-stroke (support):
a) - crouch, hands resting on the ground.
b) - throw back legs (facial support). VARIANT: launch legs to the front (ventral support)
c) - return to the crouched position.
d) - return to the standing position.

21 - Drifts on high bar (hands in pronation), starting with the ground bounce. (The bar should be such that the height execution of the exercise).
22 - Support on the parallel bars, starting from the ground by jumping. (The bars are the height of the shoulders).
23 - Lifting and development of a bank or a heavy board, fixed to a wall at one end. The performing crouches at the other end, the height of the shoulder stock from this position rises legs and
extends his arms, bringing the bank to a maximum height, rising on tiptoe.
24 - Climbing a rope (or rope ladder or equivalent).

Source: Athletics