Outdoor exercise: how to pump your body full of free gym
Sport And Fitness / / December 19, 2019
This training is suitable and what is it for
Training is suitable for beginners and those who already know how to catch up and push-ups, but it does somehow.
Exercise will help you stretch your muscles stiffened and harmoniously develop the whole body: to pump arms, chest, back, abs and legs to increase strength and coordination.
Each exercise outdoor exercise we will show in the progression from the beginner to the well pumped amateur kalisteniki.
How to start training
To joints did not crunched the whole sports field, and you do not feel old wreck, before training do the workout.
- Run a 5-7 minutes in a calm pace.
- Make tilts and turns the body, as a child in PE. Rotate the joint shoulders, elbows and wrists, hips, knees and feet. Do everything smoothly and without aggression - fighting ardor leave for training.
Do not be afraid to look stupid. It looks stupid one who rushes into battle without a warm-up.
How to choose the level of difficulty
Each exercise (except sit-ups), there are four levels:
- Level 1. These exercises can accomplish absolutely anyone. They are suitable for those who have not worked and did not know the proper technique. Be sure to go through this step, check to see if you are doing the exercises correctly.
- Level 2. Exercise more sophisticated, demanding more power and flexibility. At this level, you are very close to the classical implementation.
- Level 3. You perform the exercises in the classic version. It is important to follow the technology and the presence of abnormalities return to the previous level.
- Level 4. This level is for those who are doing great classic version of the exercises, wants to diversify training and shift the focus on certain muscle groups in order to better develop them.
All exercises except squats and planks, performed 5 sets of 10 times, squats - 5 sets of 20 times, the bar is held for 60 seconds. To the next level you go only if you can technically relatively easy to make a specified number of repetitions.
If the first approach, you can perform the recommended number of times, and the rest will not remain forces that make up muscle failure and then move on to an easier option and end approach.
Pay attention to technique. It is very important! Follow all instructions, otherwise your training will look bad and felt worse. Less of an effect, over-voltage and over injury.
Push ups
Exercise load the triceps and chest muscles, shoulders and muscles of the core. Perform 5 sets of 10 repetitions.
Level 1. Push-ups with knees
- Place your hands shoulder-width apart, wrists under shoulders, shoulders slumped, the blades are reduced, the press tense.
- Keep during dewatering elbows looked back, and the angle between the housing and the shoulder is 45 degrees or less.
- Look at the floor in front of you, do not lift your head.
- At the lowest point touch-feeding floor.
Level 2. Push-ups from the support
- Remember: The higher the support, the easier it is to do push-ups. By varying the height of the support, you can adjust the load.
- Lower the shoulders, pinch blade, not dilute elbows wide apart. The angle between the shoulder and the housing should be about 45 degrees.
- Be careful not to sinking the waist, this strain press and buttocks.
- At the lowest point touch the breast support.
Level 3. The classic push-ups
- Observe all features of techniques described in the level 2.
- During the ascent does not bend the lower back, buttock strain.
Level 4. complexity; push-ups
If you can do 10 push-ups with a good classical technique, try these popular variations.
diamond push-ups
This type of push shifts the load on the triceps - muscle on the back of the shoulder.
- Place the wrist close to each other, connect the thumbs and index fingers - between them as there is a diamond.
- Observe the push technique described in the previous levels.
Push-ups with a broad statement of the hands
This kind of good loads pecs.
- Place the palm of your hand over a distance of 1.5-2 times the shoulders, fingers point the forward.
- At the lowest point touch-feeding floor.
Push-ups with taking your hands off the floor
- Follow the usual push-ups.
- At the output of the push-push off palms from the ground to the top point of the tear palm.
Dips
Exercise will develop the muscles of the chest, triceps and shoulders. It is important to perform it correctly, so as not to injure the shoulder joint. Do 5 sets of 10 repetitions.
Level 1. reverse push-ups
- Find low support, put hands on her shoulders slumped.
- Drop down to the shoulders with the floor and parallel squeeze itself back.
- The legs can bend at the knees and straighten, the first is easier.
Level 2. eccentric pushups
- Jump out up slowly lowered back.
- Keep an eye on technology: lower the shoulders, keep your body rectified and tense.
Level 3. The classic push-ups
- Stretch yourself on the bars, tighten your abs and buttocks, lower the shoulders.
- Slow controlled scroll down movement parallel to the shoulders with the floor.
- Without jerks and swinging squeeze himself up.
Level 4. Pushups with repulsion
This explosive movement for those who have already mastered the classics.
At the output of the push sharp explosive movement repel itself from turnstile palms, and then scroll down.
pull
The perfect exercise for the back muscles, arms and shoulders. Perform 5 sets of 10 repetitions.
Level 1. Australian pull-ups
- Find the horizontal bar height 50-70 cm. Load depends on the height of the bar: the lower it is, the harder it is to do.
- Grasp the bar grip at shoulder width or slightly wider, lower shoulder blade pinch, pull the body in a straight line, tighten your abs and buttocks, straighten your knees.
- Tighten himself until crossbar touches the breast. Do not lift the shoulders during the movement.
Level 2. eccentric tightening
- Find the bar low enough that you can hold on to it, standing on the ground.
- Jump up to the bar, then slowly lower yourself down. The slower you go down, the greater the load on the muscles.
Level 3. Classic pull
- During pulling place your legs straight, do not cross them and brings forward.
- Perform each exercise without jerks and swinging. If your muscles and ligaments are not ready for pull-ups, you can get injured.
- Before you catch up in the vise on the bar, lower shoulders and pinch the blade. Keep this position throughout the exercise.
- Do not pull the neck up, fix flat head position and do not change until the end of the exercise.
reverse grip
The focus shifts to the biceps shoulder - a muscle located on the front side of the hand. As a rule, such a grip tightened more easily.
straight grip
With such a large load-grip get back muscles.
Level 4. Pull-ups with a narrow and wide grip
narrow grip
Pulling a narrow reverse grip is well loaded with the biceps. You can experiment with the wide grip: the longer, the greater the load on the biceps.
wide grip
A good option for pumping back muscles. Grasp the horizontal bar right grip, the distance between the hands of 1.5-2 times wider than shoulder width. Tightens up the chin or, if you can, to touch breasts crossbar.
squats
Squats will help you develop the mobility of the hip and ankle joints, strengthen the thighs and buttocks. Perform 5 sets of 20 repetitions.
Level 1. Squatting on the rise
- Stand with your back to the dais at a distance of 15-20 cm from it. Stand with feet shoulder-width apart, toes and knees slightly expand outward.
- Take the pelvis back and drop down to the bar or the bench. Make sure that the back remains straight, your knees are above the feet, and the heel is not off the ground.
- You can change the load, gradually reducing the height of the support.
Level 2. Classic squats
- Stand with feet shoulder-width apart, toes expand sideways.
- Squat with your back straight, knees slightly deploy outward, do not tear the heel off the floor.
- Go down deep to the hip joint has been below the knee. If at the same time you start to slouch, squat until until manages to keep a straight back.
- Go to the next step only when the will sit in the full range, keeping the back straight.
Level 3. Squat jump
- Make squat, then jump out of it and then go off into a squat.
- Make sure that the knees were turned inward, not tear off the heel from the floor, keep your back straight.
- Hands can help themselves or leave them on the belt.
Squats pistols
Go to this exercise only when the master regular squats in the full range of: at the bottom Regarding the tibia at the hip, knees while deployed to the sides, back straight and heels do not come off floor. Otherwise you run the risk of overload the knee joints and the spine.
Pistols - a great exercise for pumping the quadriceps, the large muscle at the front of the thigh, calf and gluteal muscles. Perform 5 sets of 20 repetitions.
Level 1. Squat-guns on the rise
- Stand next to a shop or a bar, lift one leg straight.
- Sit on the bench without dropping a leg, and then stand up with her.
- Hands folded in front of him, keep your back straight.
- The lower the bench, the more difficult to do. By adjusting the height of the shop, you can manage the load.
Level 2. Squats pistols relying on rack
- Stand next to the reception, for which you can conveniently grab.
- Lift the straight leg and hands, grasp the rack.
- Helping himself with his hands and down the rack down into the full squat-pistol.
- Keep your back straight, the knee of the supporting leg slightly expand outward, the heel firmly against the floor.
- Helping himself with his hands, climb.
Level 3. Classic pistols
- Expand a little in the direction of the toe and the knee of the supporting leg, the second leg straighten and lift off the ground, hands folded in front of him.
- Do not fall at the end of the motion: do not let the pelvis dramatically go down, and the back - rounded.
- Do not make any sudden movements: everything smoothly and under control.
Level 4. Pistols with a stick over his head
Take the stick wide grip, lift it over your head and a little away; his head. Take the gun in this position, keeping your back straight.
Lifting the legs to the horizontal bar
A good exercise for the press and the muscles, the hip flexor. Also develops the power grip and pumping arms. Perform 5 sets of 10 repetitions.
Level 1. Hoisting knees to a right angle
- Keep the blades, lower the shoulders.
- Bend your knees and lift your hips up to parallel with the floor.
- Lower the leg and repeat.
- Do the exercise slowly and smoothly.
Level 2. Lifting your knees to your chest
- Pull your knees to your chest without swinging and sudden movements.
- At the top of a little tilt back case.
Level 3. Lifting the legs to the horizontal bar
- Lift straight legs to the shins or toes touch the horizontal bar.
- Move slowly, keep your knees straight, do not separate the legs.
Level 4. Lifting the legs to the horizontal bar with a slowdown
Bring socks or shin straight legs to the horizontal bar, and then as slowly as possible brings them down.
Strap
This exercise is excellent as the pumping power muscle barkAnd their stability. Hold bar 60 seconds.
Level 1. Planck on lap
- Stand in the emphasis lying on his knees, put his hands under the shoulders.
- Hold the bar for 30-60 seconds.
Level 2. Plank on the forearms
- Stand in lies devour the emphasis on the forearms, feet put on the pads, straighten your knees.
- Squeeze your buttocks, to avoid excessive bending at the waist.
- Lower the shoulders, neck, keep straight, look at the floor in front of him.
Level 3. Classical strap
- Stand in laying emphasis on the palms. Place your hands shoulder-width apart, lower the shoulders, shoulder blades pinch, point at the floor in front of him.
- Strain your buttocks to protect your lower back, bend your knees.
- If the wrist begin to hurt badly, go to the bar on his forearms.
Level 4. Simple and side trims
- Start with the usual strips, hold it for 60 seconds.
- Turn to the right side, lift your right hand on the floor and pull it to the ceiling. Your body should look like a straight line. Swipe in this position for 60 seconds.
- Return to the classic bar and prostoyte it another 60 seconds.
- Turn into a side bar to the left and stand still for 60 seconds.
A great challenge to the muscles of the core.
How to finish training
After training to be done stretching. Do not be afraid, it will only take 10 minutes. Choose one exercise from each section this article, Set the timer and hold each pose for 30-60 seconds.
see also🧐
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