Training for the whole body: exercise on a static exercise and without extra weight

Sports besides strong body give an extra boost of energy and positive for the day.

Today we would like to offer you another selection of exercises for the whole body, you can do without the extra weight. Some of the exercises can be performed on the barWhich can be found on any sports field.

Exercise № 1

During the exercise the back should be straight, head down, stomach sucked in yourself. Take care that in the lumbar spine was not sagging. Hold this position for 60 seconds.

Exercise № 2

During this exercise, make sure that the elbow was on his shoulder. The blades must be pulled down and consolidated, thus forming a "pocket".

Exercise № 3

Lie on the floor, lift the casing so that between it and the floor formed an angle of 60 degrees. Hold this position for at least 60 seconds. To complicate exercise can raise a little leg.

Exercise №4

This strap on the fingertips and toes. During this exercise, make sure that your back is straight and there was no sagging at the waist. Hold this position for 30-60 seconds.

Exercise №5

Tighten up on the bar and hold for at least 30 seconds. The back should be straight, stomach in, bent elbows, forearms should be flush with the housing.

Exercise № 6

This exercise can be performed in a static version, and in the ordinary - just lift the straight leg. The angle between the thighs and body should be 90 degrees. The body must not be shaken, the back should be straight. The ideal choice for this exercise - is the wall bars. On the bar execution is complicated by the fact that the need to constantly monitor so as not to sway this way and not to give additional impetus to the feet. Static version - to linger with their legs for 30-60 seconds.

Exercise № 7

To perform the vertical push-ups become back to the wall at a distance of about 1 meter. Rest hands on the floor, the wall and the legs and begin to slowly rise along the wall up to the legs until the angle Vezhdi body and legs will not be 60 degrees. After that, you can perform push-ups. The stronger you become, the greater the vertical push-ups you can perform.

Exercise № 8

It squats on one leg and they are somewhat similar to the familiar "pistol". Slightly bend one leg at the knee, and the second follow the normal squats. If difficult to keep a balance, you can stick with one hand for the horizontal bar or a wall.

Exercise № 9

After doing squats in a lunge you change legs in the jump. To do this, after doing sit-ups you have to jump out of it as high as possible and change legs. Make sure that your knees in the landing time was half-bent (in any case do not land on your knees straight!). The jump should be soft.

Exercise № 10

Find a lower horizontal bar and perform deep squats, moving from one side to the other under the bar. If you can not find a suitable height strips, you can simply perform a deep squat as if you get under something low.