How to train with your own weight: the most popular exercises

It is not always possible to go to the gym and work out with additional weights for health reasons or other reasons. At the same time, no man will refuse to have a tightened body.
If the option of iron in a rocking chair is not for you, there is a way out - train with your own weight. Such training can be done even at home. Convenient that you do not need any inventory, just a little time and the desire to engage.

In addition, exercise with your weight will suit anyone, regardless of the level of training. You can choose a program for each individual muscle group or work out everything in the complex. Experts note: nature provides that its own weight is always optimal for loads. Our distant ancestors spent a lot of time on active pursuits: hunting, picking fruits on trees, long transitions in search of a better place to park. Muscles are used to cope well with body weight.

But building muscle with large weights is a newer phenomenon. And it is not suitable for everyone. Especially for a newbie, it may be difficult to immediately take on iron. However, it is important to know that without additional weights muscle mass does not increase. If you have such a goal, over time you still have to go to the simulators. But if your main priorities are to get a hardy, toned body with a beautiful relief, to become stronger and healthier, you can constantly study at home or on the street, only occasionally changing the training program.

The chance of getting injured when training without inventory is much lower than with weights that are superior to yours. And exercise options no less. We will tell you about the most popular.

Perhaps the only simulators that could be useful if you decide to exercise with your weight - it is parallel bars, a horizontal bar or a Roman chair. But in this case, I would not have to go to the gym, as they can be found at any sports ground. All sorts of crossbars provide a huge variety of exercise variations.

Horizontal bar

The first thing that comes to mind when the word "horizontal bar" - of course, pull-ups. This simple exercise is very useful for the broadest muscles of the back. The wider the grip, the more you load them. It does not matter if it is direct or reverses. Also during the pull-ups work the biceps. To strengthen them even more, hang a little on the arms bent at the elbows at 45 degrees. Pull-ups are certainly effective, but even a regular hanging on straight arms will have a good effect on the muscles of the back and forearms.

On the horizontal bar, you can pump up and press, for this you have to raise and lower legs, hanging on the crossbar. For example, imitate the movement of car wipers. Lift straight legs and describe a semicircle from right to left and in the opposite direction. Such exercises more use the lower part of the abdominal muscles. For the load on the top, you can hang the body upside down. However, this option is very difficult and traumatic. Without proper preparation, it is not worth practicing. In addition, the usual twisting will be to work out the press is not worse.

To pump the triceps and chest, try an exercise called power output. It is necessary to pull sharply up and rise above the horizontal bar, leaning on straight arms.

Parallel bars

On the uneven bars, you can pump chest, press, arms. Pushups are perfect for hands. Take the bars, keep the body straight, lifting up the arms, so you load the triceps. And if you lean forward slightly, you will be already swinging your chest. Having risen on hands, try to stand so at least a minute - it well strains trapezes.

The press can be trained in two ways. First, do twisting down, lying a basin on one bar, and hooking his legs under the second. Secondly, raise your legs, holding the bars. You can both raise both legs at the same time, and alternately.

Hyperextension

An exercise such as hyperextension is very well suited for the back. It will strengthen the straightening muscle, which is important for the health of the spine. To do hyperextension effectively as lying on the stomach, and on a special simulator. Lying on the rug, raise your straight arms and legs up, hold for a second and lower.
You can also raise only the arms and top of the case. Hands pulled forward or backward.

If you want to do the exercise in another way, but you don’t have a roman chair, that’s okay. Just need to find on the sports ground two pipes located horizontally. One should be higher than the other so that you can comfortably fix your legs and lean against the front of the pelvis. Then just gently bend and unbend your back forward.

Handstand

This challenging exercise not only works great on the muscles of the shoulders and arms. It also strengthens your vestibular apparatus. The longer you stand, the better. But you need to exercise carefully, increasing the time of the rack gradually. At first, lean on the wall, and when you get comfortable, you can do without support.

Squat

Pumping up the buttocks and the back of the thighs is easiest to squat. If the usual squats seem too easy for you, try doing them on one leg, stretching the other one forward. This method is called the "pistol". If you squat quickly many times in a row, it will also be cardiovascular exercise. The pulse rate will immediately increase.

Getting up in a wide squat and putting your legs on the toe in turn, you can also tighten your calf muscles. They can still be trained with the help of ordinary socks. For greater efficiency, do them on one leg, pull the sock on yourself, and the heel down. So you use all the calf muscles completely.

Watch your technique carefully to avoid damaging your knees. If there are any problems with them, it is better to give up squats.

Push-ups

Strengthen triceps, chest and deltoid muscles can be not only on the uneven bars but also simply squeezed out from the floor. Depending on the width of the arms, you will change the load.

With a wide position, the pectoral muscles work more, with a narrow - triceps. The angle of the elbows also matters you can change it to increase the efficiency for certain zones. And to maximize cover all muscle groups, lower your head down.

Press exercises

Twisting; lifts of legs and body; static voltage, including the bar; beery; leaning out of the plank and running in it are just a few of the exercises that you can do for the press right on the floor.

Combine cardio, strength and static exercises in order to maximize your abs.

Statics

The most famous static exercise is the plank, which allows you to strengthen almost all the muscles of the body. First of all, the musculature of the cortex due to the fact that it is necessary to stabilize its position, straining the muscles.

But in addition to the strap, you can separately expose the muscles of the arms, legs or the press to static tension, thereby strengthening them. The longer you can hold the tension, the better.

How to increase the effectiveness of training

Since there are no additional weights that can be increased, the effect of the exercises can be enhanced in two ways. The first is to do more repetitions, circles of each exercise. The second is to add the so-called "explosive" effect. He means that by doing the repetition, at the last moment you make the greatest effort. For example, wringing out, take your palms off the ground, clap them; squatting - jump out.
Correct program
To create a training program, you can contact a specialist or see an example on YouTube. But you are quite able to make it yourself, using these recommendations. You can train three to five times a week, but between these days be sure to provide rest days. Some light exercises can be done daily as morning exercises. For example, visitation, statics or exercises for the back.

If you work only one muscle group per day, it makes sense to work out more often, if you include exercises for the whole body in training, do less so that the muscles have time to recover. Press is better to do at the end, and not every day, his muscles and so work in many exercises. The number of repetitions and laps depends on your endurance. If you only begin to practice, do one or two circles, gradually increasing to four or five.

Exercising at home without additional weight is much easier and more convenient. Also, with this option, money and time are saved: no need to spend money on a gym membership and get there. But you need to constantly motivate yourself not to stop at what has been accomplished and increase progress. And then an excellent result in the form of a healthy strong body will not keep you waiting.