An inspiring story about how to bring your body in order without the cost and gyms

The author of this story Igor IllyashenkoWho shared his experience is very economical training. At the end of this article you will find pictures, which say that you only want to take myself in hand and be healthy.

I have always been attracted by the mechanism of a class exercise power without additional costs. Often stopped me alone remoteness of the gym from home / work. The second factor has always played the money. In order to build a regular workout is necessary to regularly spend money on a subscription to the gym / pool. But this is what I often did not have enough. As a result - there is no regular exercise, there is no result, that's sort of a pun.

For me, a major shift in this respect was the idea that their own weight can exercise no less successful than in the gym, carrying iron from corner to corner. The foundation was laid in the form of several approaches to the push-and crouching at the bench, where the role of the bench successfully replaced two stools.

A little later I met two very effective training method for Layfhakerskomu. "One hundred push-ups in six weeks" and "the prison system." And one and the other system has two key advantages:

1. Work only its own weight
2. No additional equipment for training.

If we talk about the shortcomings of systems: six weeks - it is a fiction. You need to prepare themselves mentally to the fact that it will be much more. I can say for myself, it took me almost 8-NIL calendar months in order to get to the fifth week. Real-time continuous training is about 4 months. Because any interruption, for at least two to three weeks, you automatically resets to step down.

With the "prison system" all a bit easier. But! Importantly do not forget to change feet. When I tried to work out the complex - I like a wound up using only the "jog right" leg. As a result, the next day - skewed delayed onset muscle soreness, one leg is normal, the other muscles obviously hurt. Conclusion - the system is not fully balanced. There is one minus the system - it is perfect for PFD and workouts, but full employment is not good. It is profitable only in the case of a very limited space.

During the course I somehow came to several conclusions:

1. Training its own weight is the best, "pure" mechanism in the harmonic development of the body.
2. The most useful exercise for the development - not isolated. That is - to exercise, including the work instead of just one muscle group.
3. Not isolated exercise - is the way to work, live, natural muscles.
4. For the harmonious development of clean and no need for complex simulators. All you need is at hand.

For me is not a secret that all my speculation, in fact - the invention of the bicycle. Recently I came across the term Ghetto Workout (GW) or Fitness Ghetto Workout meets as Street Workout. The term coined team One More Day Community (Russia). What is the meaning of this direction?

The philosophy of GW - this is the most complete and functional use of objects of the environment for productive physical training. With the help of GW can "shake" themselves are not worse than in the gym, without using various protein (and not just protein) additives and substances is not of natural origin. At the same time you are working primarily their own body weight and sometimes the weight of the same vorkautmena (aka VAYBRO), and this: fresh air, outdoor living environment, lack of sweat smell in the room and other delights gym hall.

Most of the equipment that you need to train, is in almost every yard - horizontal bars, parallel bars, ladders and other legacies of the socialist physical education. What should be the state of health to be able to deal with GW? The main thing that it was not very serious and did not carry a real threat to your health. Further on your own feelings.

You can start small. Instead of 5 minutes on the bus - walk, run. Stop using the elevator, in the end. For example, with basic exercises on the horizontal bar, parallel bars - pull-ups and push-ups.

Only one species of pull-ups you can list a dozen. Depending on the type of grip and release change muscle groups that you train. Bars, push-ups - is similar. For additional "anchor" Take Me system to progress. For example, the numerical progression and rules of its passage from the system "100 push-ups" are great for reference.

But once again I want to say - do not expect quick results. Start your workout - and you will see how two to three weeks to change your feelings. But in order to become an athlete - will have to tinker a lot more. I decided for myself that I am still at the very beginning and for a long time is not going to stop.

Sources of inspiration:

LayfHaker. RU:
• Train your body for layfhakerski - "One hundred push-ups in six weeks" and "prison system"
• Lose weight naturally - A man who has achieved exceptional results with the help of the natural environment
• All about the race for beginners - Excellent article to start jogging

One More Day Community:
• Article Daniel Cherkasova Ghetto Workout

YouTube:
• My 120 pound journey - Clip from all of the run. Amazing person.
• Barilla and Hannibal - Calisthenics. Homeland GW
• Denis Minin - Horizontal bars and bars in Dnipropetrovsk. It has a native, not the American people, with excellent results in the Street Workout. The network can find a description of its training system.

Well, I did: