Exercises for the whole body without any additional equipment

And we continue to look for interesting training that did not require special facilities and equipment. At this time I want to offer you 8 exercises for which performance you need assistance wall.

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Exercise more than interesting and well suited for home or during business trips.

Exercise №1.

Become a short distance from the wall, leaning on her back and sit down so that the left thigh parallel to the floor. Cast the right foot to the left, placing his foot on the knee. Hands lift up, bend your elbows and push the wall. During the ascent discouraged by side down during squats again rises. Repeat 12 sets on one leg, then change legs and repeat the same thing.

Exercise №2.

Be in the bar so that the shoulders were clearly above the hands. Raise your legs and place your feet on the wall. Then, pull right knee toward chest and foot return to its original position "in abutment wall", and then tighten the left knee. And so alternate legs for 1 minute.

Exercise №3.

Stand in front of the wall at a distance of about 30 cm, put your hands on the wall and press them so that the forearm is fully laid on the wall and elbows are level with the shoulders. Start slowly bend forward at the same time taking his left foot back. Lean as long as you keep the forearm against the wall, and then return to starting position. Repeat at least 10 times on one leg and then switch to the second.

Exercise №4.

Start with straps position: hands under shoulders, feet rest against the wall in line with the hips. The whole body must be on their toes and be a straight line. Then tense press and begins to climb up the basin as long as the body does not form an inverted V. And returns to its original position. Perform 15 repetitions.

Exercise №5.

Lie on the floor face up, raise your left leg and bend at the knee and place your foot on the wall. The second leg is bent at the knee, the foot on the floor. Straighten your right leg and stretch it up, arching his body in an arc, hands to the sides rest against the floor. Lift the leg until then, until the body forms a straight line with the left hip. Hold the top position for a few seconds and return to starting. Perform 15 approaches on one side and change legs.

Exercise №6.

Be in a position strap and place your feet on the wall so that your feet are on the same level with the hips. Hold this position for 1 minute.

Exercise №7.

Stand facing a wall at a short distance. Perform deep squats (feet shoulder width apart, knees do not extend beyond the line of the feet, thighs parallel to the floor) and jump out at the moment of lifting up his hands lightly touching the wall. Do this exercise for a minute without stopping.

Exercise №8.

Be in the side bar position, with emphasis on the elbow. Corps deployed to the left, the left forearm on the floor, left foot rests on the feet against the wall, his right leg is on the left, the right hand is lifted up and is left with a single line. In this position, you begin to lift the right leg up as high as you can, barely touching the right foot of the wall. Hold this position for 30 seconds and repeat the same thing on the other side.

If it's too easy for you, you add the number of repeats, prolongs the time or add special loads on the legs.