Going to the gym can be time-consuming or too expensive. Maybe the nearest sports club is too far away? In any case, you can use dumbbells, kettlebells or a rubber expander for training. But if these simple shells are not available to you, use your own body weight to create beautiful muscles.
It is necessary
- - horizontal bar;
- - bench or chair;
- - towel.
Instructions
Step 1
Stand under a high bar. Grab the bar with a straight grip. The wider the grip, the greater the load on the back muscles. Tighten your back and bring your shoulder blades together. Bend slightly in the lower back. Pull your body to the bar, trying to touch it with your chin. For the movement to be correct, do not pull your chin to the bar, try to pull your elbows to the body. This exercise works great for your back and shoulder muscles.
Step 2
Grasp the bar with a narrow back grip. Do pull-ups. Try not to swing the body, the movement should be strictly vertical. Grasping the bar in this way, you work out biceps in addition to the back muscles.
Step 3
Get into a supine position. Arms shoulder-width apart, body and legs extended in a straight line. If your physical fitness allows you, place your feet on the edge of a bench or chair. This will make the exercise more difficult to complete. To significantly increase the size of your chest muscles, do plyometric push-ups, such as cotton push-ups or offset push-ups.
Step 4
Take a prone position. Slowly lower your body, bending your elbows, until your chest touches the floor, then push your body up and jump with your arms so that the body moves to the side and the legs remain in place. Perform the push-up again and return to the previous position in the jump. The combination of slow and explosive loads leads to significant muscle growth, which can be difficult to achieve even on the most modern machines.
Step 5
Do reverse push-ups to work your triceps. Take a rest on outstretched arms on the edge of a stable bench. Legs are extended in front of you and rest on the floor with your heels. The body is straight. Slowly bend your arms at the elbow joints and lower the body until 2-3 cm remains between the buttocks and the floor. Straighten your arms and return to the previous position. To complicate the exercise and increase the load on the triceps, place your feet on any elevation. For example, try doing reverse push-ups between two benches.
Step 6
You don't need weights to work your abs and core muscles. These muscle groups are stabilizing muscles and respond best to moderate exercise at an average pace. The best exercises are regular curls and hanging leg raises.
Step 7
Grasp the bar with a straight grip shoulder-width apart. Raise your straight legs as high as possible. Do not swing or swing your legs while lifting your legs in order to facilitate execution due to inertia. If the lifts are done correctly, the body must remain stationary, otherwise the core muscles will not be involved.
Step 8
Replace the king barbell deadlift. Stand up straight with your lower back slightly arched. Shift your weight onto the leg you are exercising. Bend the knee of your free leg to at least a right angle and pull it back. Turn the foot of the supporting leg slightly inward to better maintain balance. Hands are freely lowered down. Bend your supporting leg slightly at the knee to tighten your buttocks. Slowly bend forward so that your hands are below the knees, then bend your supporting leg at the knee until you touch the floor. Do not lean on the floor, you just need to fix the touch. While straightening, perform the movements in the reverse order: first straighten the knee, then lift the body. Repeat.
Step 9
Perform back lunges with a towel to engage your quads. Stand facing any support. Throw a towel over it. Keep the towel taut and keep your arms fully extended. Bend one leg slightly and lift the other off the floor. This is the starting position. Bend your supporting leg and take your pelvis back. Lower until you touch your free leg with your knee on the floor. After touching, return to the starting position.
Step 10
Replace the barbell squat with the one-legged squat. Stand on the edge of the bench with one foot, the other freely lowered. Keep your lower back straight, do not round. Squat on one leg, bring your free leg straight forward. Stretch your arms in front of your chest, they help maintain balance. Lower the pelvis, as if trying to sit on a chair, the heel of the supporting leg does not come off the bench. Do not straighten the knee of the supporting leg completely, it should slightly spring. It is ideal to perform 50-70 squats on each leg in 1 set.
