Deciding to go in for sports, the first thing that comes to mind is the purchase of a subscription to the gym . However, there is another way out of the situation - exercises with own weight. In order to build muscle and tone yourself you do not need dumbbells or other burdens, because the best weighting is your own weight.
Strength exercises with their own weight are in fact trivial to us from the school past. These are push-ups, pull-ups on the bar, and even sit-ups. Nothing complicated, but the effect will not be long in coming.
When working with own weight, muscle mass will grow slower than when exercising on simulators. This, perhaps, is the only negative, which for most people may not be a hindrance.
Exercises
- The first exercise with the weight of your own body is traditional squats . Legs on the width of the shoulders, arms stretched out in front of him. Body weight falls on the heels, squatting on the squat, and exhaling on the rise.
- PI - right leg behind the toe, bent, body weight on the left. Lean the body forward, hands are lowered, raise the right leg up, straightening it to the end. We lift the case into the IP. Then again, bend over and lift.
- Lean the body forward, the right leg in the same position as in the previous exercise. We lift the leg upward, and, without lowering it to the floor, we extend it forward. Then we return the foot to the floor, straighten the body and do everything again. This exercise with its own weight is one and the best for training the press and coordination.
- Execute exercises 2 and 3 on the left foot.
- We get on all fours, the weight of the body on the left arm and right knee. The left leg is pulled back, the right arm is forward. On inhaling we lower the limbs, on exhalation we raise. In the last repetition, fix the position of the raised arm and leg and save it for 20 seconds. This is a basic exercise with its own weight, which we will further complicate.
- IP is the same. The right arm and the left leg are stretched out, on the exhalation bend the knee and arm, performing twisting - we pull the right elbow to the left knee. Do not lower the limbs to the floor, return them to an extended position.
- We sit down on the floor, hands grab at the socks, transfer the weight of the body to the buttocks, straighten the legs and pull the socks with our hands on ourselves. Let go of our hands, stretch them in front of us, our legs stay in position. Again we grab our hands by the feet, then release and fix the position. In this exercise, you can not go down for "resting" with your feet on the floor, they are all the time raised.
- IP - the same, hands holding on to the raised legs, we fall and open our legs in width.
- Sit in the butterfly - feet together, rest on the hands, tear the body off the floor. We keep on two points - feet and hands. We fix the position.
- We perform stretching to relax the muscles - knee bend in front of him, the second leg is pulled back, the body lies on the bent knee.