8 junio, 2024

Motor action circuit: what it is, activities, examples and benefits

What is a motor action circuit?

He motor action circuiteither circuit training, is a set of physical activities that aim to condition the resistance and speed of an individual. For example, a motor action circuit might consist of a 20-meter dash, vertical jumps, hurdles, push-ups, and sit-ups.

This conditioning is done through high intensity aerobic exercises. Being a circuit, it is made up of a series of activities that are executed one after the other (in sequence). According to some terminologies, each of the different activities are “stations”.

Usually, each activity is of short duration. However, each of them requires an effort on the part of the person executing the motor action circuit.

Some of the most common exercises in a motor action circuit are sit-ups, planks, dorsals, parachute jumps, jogging in the same position, squats, abdominal twisting, among others.

This type of physical training was developed in 1957, in England. Its creators are RE Morgan and GT Adamson, from the University of Leeds.

The CrossFit training system is based on motor action circuits.

Organization of motor action circuits

Seasons and physical activities

To develop a motor action circuit, it begins by delimiting the number of stations that will make it up. A station is understood as each of the activities that make up the circuit.

Once you know the number of stations you want, you proceed to distribute the activities. You should try to make all of them equally demanding.

It should be noted that it is not recommended that two exercises intended to train the same area of ​​the body follow one another.

This means that if squats must be done at station 1, it is best that the legs are not exercised at station 2 (but the arms, for example).

It is suggested that the stations be arranged in a circular fashion. This facilitates the flow of students, avoids confusion and «traffic» between one station and another.

groups

When organizing a motor action circuit, the number of individuals that will participate in it must be taken into account.

If the number is large, then the total must be divided by the number of stations that have been established in the circuit. On the other hand, if the number is reduced, then there will be only one participant for each station.

duration and rotation

To begin the motor action circuit, each group or individual is placed at a station. When indicated by the trainer, each group must begin to do the corresponding exercise.

After a few seconds, the trainer will signal to the groups to change stations. Thus, each group will go to the next station as quickly as possible and begin to do the new exercise.

It is recommended that each station last between 30 and 60 seconds. This creates a fast pace, necessary for the best performance of the circuit.

Activities present in motor action circuits

Some of the more common activities in motor action circuits are as follows.

To exercise the arms

Lift small weights, between one and two kilos (the weight may vary taking into account the age of the participants).
Extend the arms to the side of the body (at shoulder height) and make circular movements.
Hit in the air.

To exercise the abdomen

Lie on your back, raise your legs and bend your knees at a 90° angle. Try to raise the torso towards the legs without altering the position of these.
Lie down on your back and put your hands behind your neck. Raise the torso, making the right elbow touch the left knee. On the next repetition, the movement should be reversed (left elbow to right knee).
Lying on the back, raise the legs and lower them slowly but without touching the floor.
Stand upright, with your legs shoulder-width apart. Twist the abdomen, that is, move the upper part of the body to one side without moving the hips.

To exercise the back

Bibs. Lie down on the abdomen, place the hands behind the neck and raise the torso (without moving the legs).

To exercise the legs

Perform repetitions of squats.
Perform jumps with extension. The starting position for this jump is with the legs separated with an opening of one meter (more or less) and the knees bent without exceeding the limit of the feet. Then, you should jump by fully extending your knees. When you are descending, you must return to the starting position.
Perform parachute jumps. This jump is performed by squatting. From this position, you jump by extending your body and legs. As he descends, he returns to the squatting position.
Side raise. For this, you must be lying on one side. Raise the leg as far as possible. Perform ten repetitions and then switch to the other leg.

To exercise the body in its entirety

Jump rope.
Jog in the same position.
Planks (supporting the weight of the body with the elbows and with the toes).
Make earwigs.

Motor Action Circuit Examples

First station: jogging in the same position.
Second station: do 15 – 20 crunches.
Third station: hit the air.
Fourth station: do 15 – 20 squats.
Fifth station: do bibs.
Sixth station: do parachute jumps.

4 station circuit example

Jump rope, 1 minute. Planks, 30 seconds. Abdominals, 30 seconds. Giving blows in the air, 45 seconds.

5 station circuit example

Jog in the same place, 1 minute. Push-ups, 45 seconds. Squats, 45 seconds. Do lats, 45 seconds. Abdominals, 1 minute.

Example of a 6-station circuit:

Riding a stationary bike, 5 minutes. Go up and down wooden steps, 30 seconds. Lift five-pound weights, 45 seconds. Abdominals, 45 seconds. He does bibs, 45 seconds. Do planks, 30 seconds.

Advantages and benefits of motor action circuits

Motor action circuits generate multiple benefits for the individuals who practice them:

To begin with, they improve physical condition.
Many of the stations include cardiovascular activities, allowing you to burn fat quickly.
The variety of exercises prevents the participant from getting bored with physical activity.
The repetitions improve the performance of the participants.
The progress of the individuals can be measured through the resistance that they show in the execution of the circuit.
They allow you to quickly and accurately train different parts of the body (arms, abdomen, legs, back).

References

PE Circuit Training. Recovered from livestrong.com
Circuit Training. Retrieved from en.wikipedia.org

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