You do not have enough time to visit the gym, but have a great desire to play sports and keep yourself in shape? It doesn't matter, because you can build your muscles without iron, using your own weight as a weight.
Instructions
Step 1
You will need a horizontal bar and parallel bars. Remember that there are many bodyweight exercises that will make you a true athlete. The basis of your workouts is to gradually increase the load in your work sets. Do 5 sets of each exercise. Start with 5 reps for each set. The scheme for building up the load is as follows: as soon as you can complete 5 sets of 5 repetitions (5 through 5), start doing 5 through 6, then 5 through 7, etc. Remember that building up your training intensity correctly is the key to lasting and consistent progress.
Step 2
Start your workout with dips. This exercise will work your pecs and triceps. Remember that you need to exhale when you extend your arms at the elbow joints, i.e. rise. Inhale as you descend. After completing the task, move on to pull-ups on the horizontal bar with a wide grip. This is one of the best latissimus dorsi exercises. Also, when doing pull-ups, the biceps are also involved. Alternate between head and chest pull-ups. This will allow you to use different bundles of the broadest muscles.
Step 3
After completing the described exercises, move on to working out the legs. If your physical fitness allows, then sit on your partner's shoulders and do squats. If you are just starting to train, then do the squat without any additional load. After doing the squats, move on to working out the abs. First, pump the abs on the floor. To do this, lock your feet and bend your knees. Start lifting your body to your knees. You can also load your abdominal muscles on the bar. To do this, hang and start lifting your bent knees to your chin. The same exercise can be done on the uneven bars with an emphasis on outstretched arms.
