Home gym: exercises for the whole body
Health / / December 19, 2019
In connection with frequent departures for quite a long time, I was more and more began to wonder workouts that can be done almost anywhere and it does not need special equipment.
As a result, I found an interesting article, which called for 50 exercises, the only "weapon" which - it is your body weight. Vocabulary divided into blocks depending on the part of the body to which load is given. And since the 50 exercises in one go - it's too much, I decided to take advantage of the proposed division of the muscle groups. This post contains exercises for the whole body.
1. "Inch caterpillar"
To perform this exercise you need to stand up straight and then bend forward, trying to get his fingers to the floor while keeping your legs straight, but not tense. Once you've got your fingers to the floor, begin to slowly walk your hands forward. Once you are in position for push-ups, so start slowly crawl on hands back until then, until you return to the starting position. The back is not flex, stomach in, try not to pull his shoulders.
It is recommended to perform 4-6 repetitions, but if your training allows you to increase the amount.
2. Jumping with a fold
Starting position: just stand straight, knees slightly bent. Performing a jump, trying to jump as high as possible and pull your knees to your chest. Hands while jumping stretched forward. Land on your knees slightly bent and immediately perform a second jump.
Naturally, this exercise is best performed either on the street or in an apartment on the ground floor, or when you are 100% sure that the downstairs neighbor is not home... and it is desirable floor for two or three down. Jump as long as you have the strength :)
3. bear crawl
Starting position: you are standing on all fours, leaning on hands and knees. Then you go up on your toes (foot and remain half-bent) body tightened, and slowly begins to move forward, moving first the right hand and foot, then the left arm and leg. It turns out that you are going to like a bear - a bit slow and waddling.
4. polymetric pushups
These push-ups perform better than on the floor, but at least on the sports mat. You start with the usual push-upsAnd then begin to do push-ups with a few jumps. That is, your hands must be at least a little break away from the surface. Push-ups are carried out without interruption as long as you have the strength.
5. Climbing the stairs + biceps
Here you still need some equipment and a ladder. Pick up a light dumbbell (or heavy) or any household items, and start to climb stairs while performing exercises for biceps - alternately on the left and the right hand or both hands immediately.
6. "Climber"
Starting position: Stand on all fours. Based on straight arms, tighten the left knee to the chest and at the same time straighten the right leg. Based on the direct hands my feet in a small jump. In this case, the hands should remain in place, the entire body should be tense - the stomach pulled up, back straight.
7. "Strike"
Starting position - as if you were going to do push-ups. Then slowly start to move forward in her arms. At the same toes on you rests, should stay in one place, as well as the whole body. Then just go back slowly to the starting position.
8. "Squat thrust"
It is considered one of the best exercises for strengthening the entire body. Starting position: a low squat, hands rest on the floor. Then a sharp jump back out into position for push-ups. Performing push-ups and jump back to the starting position. Performing jump up and go back again to the starting position. Then, perform push-ups again.
9. Strap
Lie face down, forearms lie on the floor. Then, climb, resting on the forearm. The legs are straight, the emphasis on socks. Stomach in, back straight, without sagging at the waist, or vice versa, with a raised to the top of the booty. Stand in this position for 30-60 seconds (or longer).
can complicate lath alternately lifting the legs: both feet on the floor, lift your right leg, again two feet on the floor, lift your left leg (each at least 10 accounts).
10. Push-ups in the bar
Starting position: strap with a focus on the forearm. Then, start one by one to straighten hands in position for push-ups, and then also turn to bend to return to the bar. In this case, the back straight, stomach in, the whole body is tense. Every time alternate the hand with which to start the exercise.
Exercises for the feet - in the next post.