Exercises with its own weight, that many people underestimate

Exercises with their own weight are often underestimated by people, most of the training that takes place in the gym with free weights. We chose the best five movements that recommend fitness instructors and trainers in rhythmic gymnastics to improve power performance, flexibility and strengthening the ligaments.

Squats on one leg

More familiar with the squats "Gun" school often forget to include in the training program with its own weight, and for good reason: it's the best exercise for the legs, which only can be done without resorting to additional weights.

Most likely, the first time to sit down on one leg, you will not - use the bench as insurance. At first, sit down on it, then, when you are confident in their abilities, - get in the classical technique: arms extended in front of him, back and free leg straight.

gymnastic bridge

Who are the bridge unless the lessons of yoga, although the effectiveness of this exercise is really high: with the right performing motion strengthens the spinal erectors, buttocks muscles, hamstrings, upper back, musculature of the press, and even the top chest.

Begin to perform the bridge from a prone position on his back. If the first attempt to get up does not work, reduce the amplitude of adding another point of support - the crown.

L-Desk

This variation of the classic static Vis on gymnastic rings, adapted for training on the ground. Sit on the ground with connected straight legs, and then try to climb on hands, holding legs in a vise.

If at first you do not succeed in the output, try to shift the center of gravity, just your knees bent and legs crossed to the body. With each exercise try to achieve the right angle between the abdominal muscles and legs.

Handstand

Handstand forces to work all your body's stabilizers. For the upper body performing a static and completely priceless - very good load on the deltoids.

The first attempts to exercise the vestibular apparatus and the shoulder belt will turn downs, but do not despair: Try practicing against a wall or other support.

pull

Pull-ups - it is the "gold" exercise, which include almost all the training sets. Technique and the quality of its execution can determine which physical form is an athlete.

If the pull is not very successful, they can be run by the Australian method: find a lower crossbar, go to it and pull her torso, trying to work only the muscles of the back with a delay at peak reduction.

Program

Each of these movements individually developing certain muscle groups and can be used as an excellent bonus to the basic training program. If the gymnastic movement came to your liking, you can combine them into a single program, to allocate a separate day to perform.

For newbies:

• Squats on one leg - 2 sets of 10 reps (per leg).
• Gymnastic bridge, with a focus on the top - 2 sets of 20 seconds.
• L-corner with bent legs - 2 sets of 20 seconds.
• Handstand with support - 2 sets of 20 seconds.
• Australian pull-ups - 2 sets of 10 repetitions.

For advanced athletes:

• Squats on one leg - 3 sets of 10 reps (per leg).
• Gymnastic bridge - 3 sets of 30 seconds.
• L-corner with straight legs - 3 sets of 30 seconds.
• Handstand - 3 sets of 30 seconds.
• Pull-ups - 3 sets of 10 repetitions.