Journal of The Korean Society of Physical Medicine

eISSN 2287-7215 pISSN 1975-311X

Table. 1.

Table. 1.

Circuit Training Program

Exercise program

Warm um exercise (10min) Stretching
Circuit training Procedure 1 Squat After holding the barbell behind your shoulders, stand with your legs shoulder-width apart and your toes out 15°. Sit using only the lower body without bending the upper body, sit deeply so that the knee angle is 90°, and then return to the original position.

Procedure 2 Deadlift From a sitting position with your legs shoulder-width apart, fix your waist like a bow, and get up as if a barbell rubs against your legs.

Procedure 3 Shoulder press Standing or sitting, grab a barbell that is twice shoulder-width apart and feet shoulder-width apart. Raise the barbell above your chest. Lift the barbell over your head from your chest. While feeling resistance in your shoulders, lower the bar until it is level with your ears.

Procedure 4 Bench press Lie on a bench and place your hips and shoulder blades on the backrest, arching your back about 10 cm. Hold the bar twice shoulder-width apart and position your eyes perpendicular to the barbell. Lift the bar and place it so that the center of the chest and the bar are perpendiculars, then bend your elbow slightly to fix it. Push up on the barbell as you feel it tightening your armpits.

Cool down exercise (5min) Stretching
J Korean Soc Phys Med 2022;17:31-9
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