What is useful exercises with its own weight?
Many people think that only training in the gym can improve shape and strengthen muscles. However, exercises with their own weight are no less effective, and in some cases more effective than training with dumbbells or other sports equipment. And it is not at all necessary to go to the gym to become strong and fit, and at home you can train different muscle groups only with your own weight, and at the same time physical activity will be quite high.
The main advantages over the gym
Before embarking on this type of training, it is worth knowing what advantages they have in themselves.
The benefits of such loads are:
- Security. In the gym, there is a huge risk of injury due to incorrectly selected weight or with careless handling of inventory.
- A careful attitude towards health. Exercise with its own weight will not only ensure muscle growth,but also preserve the flexibility of the ligaments and joints.
- Accessibility. Such classes can be held at any time of the day and in any convenient place.
- Savings. Do not have to spend money on a subscription to the gym.
- Combining exercises. There is a great opportunity to combine power loads with cardio workouts.
- Training of the vestibular apparatus. Thanks to such activities, coordination is improved, since during the training the whole body is involved, not individual muscle groups.
- Diversity. On the simulators there are the same movements that can not be changed. When training with your own weight, you can do a hundred different exercises, accordingly, such exercises can not get bored.
Despite the variety of movements performed with its own weight, there are 6 basic, which are very effective and suitable not only for men but also for women. We will describe in detail how to perform them.
Squatting on one leg
Many people did this exercise during their school years. Recently, squats "pistol" undeservedly forgotten, but in vain: this is the best load for the legs, which can be done without the use of additional burdens.This exercise is ideal for girls who are trying to improve the shape of their hips.
Most often, the first time unprepared people sit on one leg fails. In that case, take a bench or a low chair for support.
At the beginning, you go down on the support. When you are confident in your own strength, you take off the insurance and sit down on one leg with your back straight, your hands in front of you. Pull the second lower extremity forward, while trying not to bend it.
An example of such an exercise is the classic hanging on the gymnastic rings. When performing the L-corner, the problem lower abdomen is strengthened, and the muscles of the arms and back are also involved.
Sit on a hard surface, straightening and joining the legs, hands touching the floor. Leaning on your palms, raise your pelvis with your straight legs.
This is quite a hard exercise that unprepared beginners may not be able to do.
For them, there is a lighter option, in which the knees are bent and the legs are pressed against the body. Every day, try to straighten the lower limbs little by little.
Highly effective exercise, aimed at strengthening the muscles of the lumbar region, upper shoulder girdle, chest, forearm, triceps and abdomen.
It will be easier for beginners to be wrung out from their knees. In the future, to increase the load legs can be put on a stool or under your hands to put a stack of books. Depending on how widely the arms are spread out, certain muscle groups swing. To load was accounted for by triceps, hands are placed close to each other, and to strengthen the back and chest, the palms are placed widely.
To build muscle mass, a small number of repetitions with a maximum load is done. If the goal is to improve muscle endurance, then the number of repetitions increases, and push-ups become more frequent.
It is considered one of the most useful strength exercises. When the bridge is properly executed, the muscles of the press, legs and buttocks are trained.
Take a horizontal position, while bending the knees at an angle of 90 ° C. Leaning on your shoulders and arms, raise your torso. To do this, strongly strain your gluteal muscles and press your heels against the surface. Fix this position for 5 seconds and lower again, but the pelvis should not touch the floor. Throughout the exercise, the muscles of the buttocks should be as tense as possible.
To increase the load legs put on a chair or bench. You can also straighten one leg and climb the other. Additionally, any weighting agent is used, which is placed on the lower part of the press and is lifted with it.
Pull-ups on the bar often like to perform men. No exercise is complete without this exercise. According to the technique of execution and the number of repetitions, you can determine the level of physical fitness of any athlete. The horizontal bar can be installed at home, securing it in the doorway. Before starting workouts, it is desirable to conduct a small warm-up in the form of push-ups from the floor.
For an untrained person it will be difficult to carry out even a few repetitions. A lighter version of this exercise is suitable for beginners. It is necessary to install a low crossbar, lie under it, grab hold of the arms and pull the torso towards it, while straining the muscles of the arms and back. In the future, to increase the load, use the burdens or pull up on one hand.
This is one of the most effective exercises that develops endurance, flexibility and a sense of balance.However, to perform it must be in good physical shape and skill. Therefore, before starting a workout, you should really assess your strength.
It takes a lot of space to perform a stand on your hands. At the very beginning it is better to train near the wall. At first, many often fall, so put a blanket on the floor and make sure that there are no sharp corners and convex surfaces nearby that can cause various injuries. And it is advisable to ask someone from loved ones to insure you.
Frequency of approaches and repetitions
The most optimal frequency of training is 3 times a week. Before starting the exercises you should not forget about the warm-up, this increases the effectiveness of training.
- Beginners will only need to do 2-3 sets with 10 repetitions. Handstand repeated 2 times (10 seconds each).
- Advanced athletes make 4 sets of 20 repetitions. The time of standing on the hands increases to 30 seconds.
- Rest between sets should be no more than 1 minute, and between exercises - no more than 3 minutes.
Exercises with their own weight are ideal for losing weight, improving coordination, strengthening the muscles of the whole body and general health improvement of the body.And importantly, training can be done both at home and in nature, while not spending time on trips to the gym.
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