Training with a body weight that is pumped muscles
Sport And Fitness / / December 19, 2019
Please note that some exercises will require additional items. You may need a stable chair or a canister with water, which is comfortable to hold in hand.
However, most of the exercises do not require any additional items. If that's the need, it is not a special sports equipment, and household items that are there in every home.
Four basic rules
During a workout, remember the four important rules.
1. Do not forget about breathing
This seems obvious, but during exercise, you can forget about breathing. In most cases, you exhale on effort and inhale during execution lighter part of the exercise. For example, doing push-ups, you inhale when lowering and exhale when pushes himself up.
This way of breathing is most common, although it does not fit in 100% of cases.
2. Correctly perform the exercise
If you forget about technique, you will not achieve the desired results, and could cause personal injury. Make sure you perform the exercises correctly before starting the workout. To begin, ask friends and relatives (ideally - a fitness trainer) watch from you - they are prompt, which you do not.
3. Do not hurry
Except for cardio, most of the exercises to perform better slowly. This does not mean you have to make long pauses between each by prying or squats, just do not try to implement them as quickly as possible. Slow exercise a positive impact on the growth of muscles and make you stronger.
4. Is laid out on a maximum
If you can no longer perform any repetition, so training was successful. Of course, you should not drive themselves, leading to the injury, but as long as you observe the proper technique and keep fit, and this will not happen. Do not worry about the number of repetitions, better focus on how to perform each exercise with maximum efficiency.
A greater number of push-ups will not make you stronger. The idea is to work on a high with the energy level, which is now.
cardio
Cardio positive effect on the cardiovascular and other systems of the body, accelerate metabolism and strengthen muscles.
Despite the fact that cardio is good for the whole body, many people avoid payloads because they do not like to run. But there are different cardio, doing that you do not have to suffer. They will take no more than 20-30 minutes 2-3 times a week.
interval training
Some people do not like running, because you have to strain for a long time. So, if you're running endurance. A great alternative - interval training, during which you exert more effort for a short period of time.
There are many variations of interval treadmill training, both in the street and on the treadmill. Here is one:
- Light jogging for 2-5 minutes.
- Running at high speed - minute, then another minute - low. Repeat 5-10 times (depending on your training).
- Light jogging as a hitch - 5 minutes.
No need to maintain a high long run pace, so soon after one minute with a maximum speed of transition to a slow recovery pace. Instead of a measured run 30-60 minutes, must be endured only short intervals of cardio with high intensity. Some people are jogging like most.
You can specify a different duration and sequence of periods of maximum intensity. Some interval training have a pyramid structure: you start with a small load, reaching a maximum in the middle and reduce the intensity towards the end. There are other options, such as the method fartlekOn which the segments with different intensities are not determined in advance, and are selected during training.
Some people do interval training may seem like a living hell, but if you have never been able to sustain a long-distance, intervals will be an alternative long run endurance.
Climbing stairs
This simple exercise is especially effective if step over step.
How to climb the stairs, that it became an exercise? Just follow these tips:
- Go up and down the stairs many times as you can. If it works, skip steps. Stop when you are so tired that you can not continue. When you get to this state, most likely, you will be on the middle of the ascent. If you get to the bottom of the stairs, you probably will force to start a new upsurge.
- Take the total number of lifts to the end of the stairs, and divide in half. If you overcame the stairs 20 times, your number will be 10.
- When you climb the stairs next time, run up and down 10 times (or half of your maximum).
- Rest 60-90 seconds, then go back up the stairs at least 10 times (or half of your maximum)
- More rest 60-90 seconds, and then again 10 ups (or half of your maximum). If you can do more - please. Your goal - to drive yourself up the stairs until you get tired of so much that can not continue.
- Gradually increase the number of ascents in one go. Constantly push yourself to work hard.
If you do not want to train on the street or in public places, just make climbing stairs a normal part of their lives.
Train for the upper body
Exercises to develop shoulder muscles, arms and chest - the most simple and effective, because you can see results quickly. However, the rapid progress necessary to devote time to the development of proper technique, otherwise you will be wasting power.
Another important point is to determine how many times to perform each exercise. There is a method that will help to find out. Let us examine the example of push-ups:
- Make as many push-ups without rest as you can. Stop when physically can no longer do any push-ups.
- Take the total number of push-ups, which can be done, and divide by two. If you can do 30 push-ups, your number of repetitions - 15.
- Next time, do three sets of 15 times with 60-90 seconds rest in between. If the latter approach, you feel that you can do more push-ups continue.
- Over time, increase the number of repetitions in each set. If you notice that the exercise was too simple for you, just add 2-5 repetitions in each set.
Push ups
Push-ups - an effective exercise, which help to work multiple muscle groups, including the pectoral, deltoid and triceps.
It may seem that this simple exercise, so do not worry about the technology. But many admit errors when performing push-ups.
Correct technique of the exercise:
- Take the emphasis lying down, put your hands shoulder width apart or slightly wider, hands under shoulders.
- With breath bend your elbows and lower body closer to the ground. In this tense press and try to keep your body straight. Do not lift the shoulders, do not draw the head.
- With an exhalation straighten your arms, lifting the body from the ground.
- Raise the hands of the body weight, do not try to use the buttocks or lower body.
- To observe the correct position of the body, imagine a straight line running from head to ankles
You can try training plan "100 push-ups"Which will help to pump faster and the muscles become stronger. If you are not yet ready for such ambitious targets, use the method described earlier, and learn how to do push-ups in one approach.
And for those who already know how to do push-ups and want to diversify their training, will be useful 100 variants of push-ups with additional equipment or without it.
reverse push-ups
This is an excellent exercise for pumping the upper body, which can be performed with a chair or the bench. Exercise increases the strength of the same muscles as the usual push-ups, but a little more load rhomboid muscles of the back.
Correct technique of the exercise:
- Stand with your back to a chair or bench. Beforehand, make sure that the chair is stable and sustain your body weight.
- Bend your legs and place your hands on the seat of the chair, the fingers should be deployed to the body.
- Slowly pull the legs forward, so much of the body weight shifted to his hands.
- Inhale and slowly bend your elbows. Lower the body down until the shoulders are parallel to the floor.
- Hold for a second, then exhale, straighten your arms.
If you want to vary the workout, you can begin to engage in the program "150 inverse Dipยป.
Exercise for biceps
It is not possible to pump up your biceps without lifting free weights as your body weight is not enough to get your hands raised.
If you care to pump the biceps and you want to do it at home, it is best to buy the dumbbells and perform the exercises with them. The desired weight dumbbells depends on your size and muscle mass. It is better to start with a lighter and gradually increase the load.
If you do not want to buy and use only agree that there is a home, a good substitute can be any heavy object, which is easy to handle. One of the options - a backpack if you can evenly distribute the weight in it, without shifting down. Another option - a large canister with a pen filled with liquid.
When you find a shell, you can start exercise for biceps. If you have two of the same subject by weight or dumbbells, you can do some exercise at the same time with both hands. If not, one by one.
Correct technique of the exercise:
- Pick up a free weight and drop them along the body, palms facing forward or to each other, elbows slightly bent.
- On the exhale slowly lift the dumbbells up to shoulder. Lock your elbows at one point, do not lift the dumbbells above the shoulder and presses them to his chest.
- With breath lower the dumbbells. Do not straighten your elbows to the end - at the extreme end, they should be slightly bent.
- The movement should be slow. If you do it in spurts, you can get injured.
Videos with detailed analysis of exercise equipment, various embodiments and the basic errors will help in training.
Try to start with three sets of 12 repetitions. The latter approach can be increased if the left forces. If you can not do 12 reps, then you have too much weight.
Do not worry if you have to start with light weights or fails to finish the three approaches. Over time you will find that you can add weight every 2-3 weeks.
Training for muscle bark
The muscles of the bark - a set of muscles responsible for stabilizing the spine, pelvis and hips. This group includes not only the abdominal muscles, but also the muscles of the back, hips, glutes, and other muscles.
For muscle training bark suit different versions of twists to the press. Despite the fact that the standard twisting - good exercise variations will help you to work out more muscle.
Several twists options do not require anything but your body (and maybe mat or towel for comfortable performance). Let's look at some of them.
slow rolling
Slow twisting like a conventional abdominal exercises, but have a few differences. Firstly, they run much more slowly, which allows better to work your abdominal muscles. Secondly, more attention is paid to breathing - it is important to alternate breaths at runtime.
Correct technique of the exercise:
- Lie on your back, stretch your arms along the body.
- With breath raise your hands in front of him.
- On the exhale slowly lift the body. The back should break away from the floor vertebra by vertebra, twisting slowly forward.
- When you reach a sitting position, keep moving forward body to the legs. You do not give up, drag forward, not down, do not straighten your back - it remains rounded. Breathe.
- With an exhalation start going backwards. The back is lowered to the floor as slowly as the rose.
- Dip your hands along the body.
twisting down
This exercise is an excellent complement to conventional twist to the press.
Correct technique of the exercise:
- Lie on the floor, bend your legs at an angle of 45 degrees, feet flat on the floor.
- To take a starting position, place your hands on the hips and lift the housing, holding himself in a sitting position.
- You can keep your hands on the hips throughout the exercise, but if you want to work out the best news, pull them in front of him.
- In the starting position inhale, then exhale slowly lower back toward the floor.
- Lower yourself until your shoulder blades while not touch the surface. Do not immerse the back is too low - the case all the time should remain suspended.
- Inhale, exhale, and then return to starting position. The extreme point back is slightly rounded.
You can try a different number of approaches, but do not do more than 15 repetitions at a time.
A hundred
This is a complex exercise, so do not worry if you do not get to execute it on the first try.
Correct technique of the exercise:
- Lie on your back, bend your knees at an angle of 45 degrees, put the foot on the floor. Hands lie on the floor, palms down. The back is not pressed to the floor, but not arched.
- Slightly lower chin and start to lift yourself up, straining press. When you have reached the desired position, lift your hands off the floor and pull forward on both sides of the body.
- In some embodiments, leg exercises raised to the tibia are held parallel to the floor, and the angle of the knee is 90 degrees. If this is too difficult for you, you can do the exercise without lifting the feet.
- Hold arms outstretched, start quickly move them up and down with small amplitude. Moving up and down is counted as one time.
- Every five times alternate inhalation and exhalation. For example, you breathe in the first iteration, and then on the tenth, then the twentieth and exhale on the fifteenth, twenty-fifth, and so on.
- Do exercise 100 times. If you can not immediately do 100 reps, rest on the fiftieth, and then continue.
The main plank
This is a simple exercise that involves all the muscles of the core. You may need to practice to learn how to perform the bar, but if you once find the correct position, will only hold it.
Correct technique of the exercise:
- Lie on your stomach, elbows are close to the body, palms on the floor.
- Tighten your abs and slowly lift your torso off the floor, cycling abdominal muscles, buttocks and legs.
- Avoid bending at the waist or high lifting hips, do not strain your neck.
- Continue to breathe, keeping the body in the bar for 15 seconds.
- The aim for beginners - three sets of 6-12 repetitions.
Other exercises for the muscles of the bark
When you have mastered these exercises, most likely you will want to vary your workouts. Here's another exercises for the muscles bark, A 20-minute Tabata to work out the abs, back and buttocks exercisesTo help runners develop muscles bark.
Train for the lower body
After cardio exercises for the upper body and the body may seem odd to work even with the lower part of the body. After all, your leg muscles and buttocks already strained when performing other exercises. However, the exercise aimed at elaboration of legs and buttocks, allow to pump all of the muscles of the lower body, including those that are not loaded sufficiently during cardio.
squats
Squats - a simple exercise that helps pump the legs, buttocks, hips and strengthen bones. If squats performed correctlyThey involve most of the muscles of the lower body.
Correct technique of the exercise:
- Stand up straight, feet shoulder width apart or slightly wider.
- To do the exercise with your back straight, locate the object at eye level and concentrate on it during squats.
- With breath bend your knees and lower yourself until the thighs are parallel to the floor.
- During a tense press squats, pull your hands in front of him.
- Knees are deployed out - they should not be wrapped in nor during squats, or at the time of exit.
- On exhalation, return to starting position and repeat.
To get started, try to perform three sets of 20 repetitions. The latter approach can increase the number of times. Gradually increase the number of sit-ups. You will not progress if you do not force myself to continuously improve performance.
Zashagivaniya the hill
Like climbing stairs, zashagivaniya pumped the lower part of the body. The key point - exercise should be performed with elevation just below your knee.
If during zashagivaniya knee raised above the hips, the surface is too high, you need to find something lower.
In the gym, you can use a regular bench Benches bars, home to exercise a suitable chair, outdoor benches in the park. Make sure that the furniture support your body weight.
Correct technique of the exercise:
- Work with your feet at a time - first approach on one leg, then the other. Start with the left foot.
- Put your foot on the bench, using the power of the legs, rather than pushing the bearing, lift themselves up and substitute the right foot.
- Walk down from the bench and repeat.
- When lifting watch the knee of the working leg - it is in any case should not be wrapped inside, it is fraught with trauma and falls. Expand knee out, watch out for that, especially at the time of effort when you shift your body weight on the leg work and raise yourself to higher ground.
- To begin repeat 10-12 times for each leg, rest 60-90 seconds and repeat. Just make three approaches.
When the drill becomes too easy optionally increase the number of repetitions. Instead, you can increase the weight, taking it in hand or hanging on your feet. In the latter case you will have to buy goods.
If you decide to take the weight of the hands, suitable dumbbells or cans with liquids. Just be sure that the weight is the same in both hands, as this may deprive you of balance and lead to a fall and injury.
Follow zashagivaniya slowly, avoiding sudden movements. You can easily get injured doing an exercise with a wrench or wrapping the knee inward, rather than expand outward.
Training in general
Here is a sample workout plan described above:
1. Cardio are separated from power. 2-3 times a week will be enough for 20-30 minutes of interval running or climb the stairs. Before kardionagruzki desirable to make a simple articular warm and dynamic stretching after - thorough static stretching.
2. Power training:
- Articular workout.
- Cardio in an easy pace - 5 minutes.
- Three sets of 15 push-ups.
- Three sets of 15 pushups reverse.
- Three campaigns of 10 slow crunches.
- Three sets of 10 crunches down.
- "A hundred". You can rest after 50 times.
- 6-12 repetitions strap 15 seconds.
- Three sets of 12 sit-ups.
- Three sets of 10-12 zashagivany the hill on each leg.
- Stretching.
Try this exercise and share your impressions in the comments.