There are still a few months left until the warm season, there's plenty of time to get down to work and get back into tip-top shape after the winter, lockdowns and a few too many sweets. It is essential both to control the number of calories entering, paying attention to nutrition, as to eliminate those in excess through physical activity.
And here in this sense comes a very useful training against fat: a sustained physical activity, but not as extreme as the high intensity training, which is so popular lately in the fitness world, known as HIIT, acronym for High Intensity Interval Training.
The alternative is PHA training, a type of circuit training developed in the 1950s by Dr. Arthur H. Steinhaus as Sequence System and spread in the 1960s thanks to Bob Gajdav, a famous American bodybuilder, who won the title of Mr. Universe, which also gave great visibility to the PHA method, of which he was a true enthusiast.
But What does Pha mean?? Behind this acronym there is the expression Peripheral Heart Action, an English term meaning “peripheral action of the heart”, whose principles are still very relevant today and appreciated by those who want to stay or get back into shape.
Cosa significa peripheral heart action?
If we want to know more, it is important to define what is pha. The name of this workout comes from the fact that its creator theorized a circuit training with a double muscular development: starting from the strengthening of the muscles closest to the heart, to then move on to the work on the larger and more distant ones, hence the term “peripheral”.
The Peripheral Heart Action it is a training that can also be defined high intensity aerobic circuit and which includes the use of weights and isokinetic machines such as barbells, dumbbells, benches and pulleys. These machines are involved in training according to a precise circuit, in order to combine good cardiovascular activity with resistance-oriented exercises, thus burning a large amount of calories.
Unlike other types of circuit training, the person doing it remains constantly engaged in physical activity, with little or no breaks between the various exercises provided for in the program.
How does the PHA workout training method work?
Let's get more specific. What does Pha training mean? First of all, it is a total body training, which includes the entire body and which involves a constant stimulus of the different muscles of the body, ensuring that for each training cycle a muscle works only once and that very distant parts are alternately involved. between them.
By following this type of training, the person, although never stopping for long, has enough recovery space to never overload the same muscle too much in too short a period of time. You can find a very common one pha training card with exercises planned first for the upper body and then for the lower body, or having a series of activities that first involve the smaller muscles and then the larger ones, obtaining a maximum level of cardiovascular activation.
Furthermore, in a pha circuit with board of training carried out in a balanced way, we will find involved below body areas far from each other so that the blood flow can also continuously concentrate in different areas, constantly moving in the body during the entire cycle of physical activity.
Benefits of PHA
A pha circuit has meaning and it is valuable when it brings significant results on a physical level: high calorie consumption, excellent body toning and a reduction in cellulite. There are also numerous health benefits such as stress reduction, depression, improved circulation, as well as reduction of risks associated with being overweight.
A pha training gives results even in an aesthetic sense: the pha circuit for cellulite It is an excellent ally, as it stimulates the cardiovascular system, thus avoiding stagnation and water retention.
Furthermore, thepha training for gynoid It's perfect according to experts: we're talking about women who have the classic pear-shaped female biotype, with wide hips and narrow shoulders and waist.
PHA Cardio Exercises to Tone Legs, Glutes, Arms, and Shoulders
We have selected an excellent one for you workout example pha, to improve leg blemishes and tone shoulders and arms. A circuit signed by one of the professional personal trainers partner of FGM04, who developed a workout designed not to overload the lower body, thus avoiding producing metabolic acidosis.
This home workout circuit consists of a series of exercises deliberately open kinetic chain, without jumps and without multi-articular. One of the most common errors is precisely that of limiting oneself to performing an exercise of the upper part and one of the lower part, not paying attention to what kind of movements to prefer so as not to burden the circulation. Not only is it important to alternate the sectors but it is also essential to carefully choose which exercises to enter. These require only simple tools, such as an elastic band and dumbbells. The workout should be performed by maximally loading the upper body, reducing the pause between the different total body workout exercises to a minimum (max 40'') and resting for 1-2 minutes between one circuit and the next.
PHA workout circuit signed by FMG04
- Brisk walk 5'
- Abductions with elastic band x 30
- Lateral raises with dumbbells or bands x 10
- Glute bridge with resistance band and abduction x 30
- Dumbbell push-ups x 10
- Single Leg Glute Bridge x 20 (+ 20 other leg)
- Front raises with dumbbells or resistance band x10
- Bulgarian squat with bent legs x 10 (+10 other leg)
- Hand gripper or elastic band x10
- Quadruped back lunges with resistance band x 20+20
- Lat machine with elastic band x 10 (lock them to the door and use more than one resistance)
- Hyper reverse with elastic band x 20 and 5'' isometric (5'' glute squeeze at the top)
- Pulley with elastic band x10 (lock it under the foot)
At the end of the PHA circuit you will lie down with your legs against the wall and shake your feet. Remember to use a support for the coccyx so as not to form a 90 ° angle.
Beyond PHA Training: Aesthetic Solutions Between Cosmetics and Clothing
Exercise, an active lifestyle and a balanced diet are essential to maintaining good physical shape. During your fitness sessions, like the one we have proposed, even clothing can play its part: if you wear a pair of Anti-Cellulite Leggings FGM04, you will wear an innovative product, designed to reactivate microcirculation and help you reduce lactic acid.
In addition to the long version, with the same technical characteristics, you can also find the short one: you can choose between the shorts or the FGM04 capri pants, very convenient allies in the fight against the unsightly appearance of orange peel skin.
You can complete your outfit by choosing one of our top FGM04 in Innergy®, a technical fabric with draining and toning power or our T-shirt with a firming effect.
If you want to intervene on excess adipose tissue also on a cosmetic level, FGM04's professional line of anti-fat creams is a solution for you: after exercise and a relaxing shower you can try one of our products, such as Studio54 Gel Woman containing 54 active ingredients to combat localized fat and reduce the orange peel effect.
These products are just some of the proposals in the FGM04 catalogue, a company that has always been committed to research and development of new solutions for demanding customers like you, who want the best for their physical fitness and well-being.
