The gym is too far away. The bar does not fit into the interior of your apartment in any way. There are many reasons, but this is not a reason to give up sports. After all, you always have the best simulator with you - your body. Using only your body weight, you can create perfect muscles.
It is necessary
high horizontal bar, wall bars, low horizontal bar, chair, gymnastic bench
Instructions
Step 1
Push-ups from the floor with the legs against the wall (muscles of the shoulder girdle and triceps).
Stand facing the wall. Get down on all fours, hands about 30 cm from the wall. Take a headstand position: your heels touch the wall, your arms are bent at the elbows, your head rests on the floor. Straighten your arms so that your head is above the floor, and the support is completely transferred to your hands. Lock the position for one second and return to the starting position. Do as many reps as you can.
Step 2
Raising the legs (abs and hip flexors).
Grab a bar high enough so that your feet touch the ground slightly. Hands are shoulder width apart. As you inhale, pull your hips towards your stomach so that your shins are at chest height parallel to the ground. Exhaling, slowly return to the starting position and repeat from the beginning. Do 3 sets of 15 reps.
Step 3
Pull-ups (back muscles).
Grab the bar with a wide grip, feet touching the ground slightly. Engage the muscles in your arms and back from the very beginning of the movement. The legs are slightly bent at the knees. Pull up so that your chin is over the bar, then slowly return to the starting position. Gripping the bar with a reverse grip will make the exercise easier to complete and will also develop your biceps.
Step 4
Exit by force (back muscles, triceps, shoulders, hips).
Grab the bar with your legs bent at the knees. Leaning on your hands, bring your body over the bar and use your hands to maintain balance. Hold for 1-2 seconds and return to the starting position. The body should not lean back or forward.
Step 5
Squats with your back on the wall (hip flexors, buttocks).
Lean with your back against the wall so that the feet spaced shoulder-width apart are about 60 cm from it. Bend your knees slightly and hold this position for 10 seconds. With your knees bent, lower the body lower and lower, and again with a 10-second fixation. Continue lowering until the number of positions reaches five, with the body in the last position as close to the floor surface as possible. Also, sliding your back along the wall, climb up. Repeat. To increase the load, increase the dwell time in each position.
Step 6
Reverse push-ups (chest triceps, deltas).
Place the chair about one meter away from the gym bench. Rest your straight arms on the gym bench behind your back, put your feet on the edge of the chair. Keeping your torso upright, bend your arms until your shoulders are parallel to the floor. Return to starting position.
Step 7
Unequal push-ups (pectorals, anterior core).
Place your feet on the bed and your hands on the floor. Moreover, under the right hand there should be a stand, for example, a book. Straighten your body in line with your legs. Lower your body by bending your elbows. Push off sharply from the floor so that the body, rising up, moves to the right. Land on the pad with your left hand. Push up from the floor as usual. Alternate push-ups - jerk with a change of hand. Do a minimum of 12 push-ups.
Step 8
Pendulum (front and side parts of the bark)
Lie with your back on a gym bench. Grab the edge of it with your hands behind your head. Raise your joined legs up at a right angle to your body. Bend your joined legs to the side to a 45-degree angle. Move your legs smoothly to the other side. Do 8 repetitions on each side.
Step 9
Calf Raises
Stand on a book or a low stand on your toes with your heels hanging loose. Bend your knees slightly. Climb up as far as you can, hold for a second, return to the starting position. Do at least 100 reps.
Step 10
Towel lines (pectoral deltoid, anterior bark).
Take a rest while lying on a slippery floor. Place a towel under each hand. Keeping the position of the arms and body unchanged, spread the towels to the sides, keep the arms slightly bent. When your chest almost touches the floor, return to the starting position. Do 12 reps.
