Some exercises for building muscles and increasing their strength cannot be performed without special weights. They help take your workout to the next level when the effectiveness of regular exercise diminishes. However, you can make the muscles relief using your own body weight. The peculiarity of such exercises is that they are aimed at increasing endurance. In addition, to fulfill them, you do not need to buy additional sports equipment. But most importantly, your own weight in this case will be your friend, because the more weight, the more effective the exercise.
Instructions
Step 1
Our body is a versatile tool that can help ourselves become more fit and strong. The main bodyweight exercises are push-ups, lunges, squats, and pull-ups. Before exercising, be sure to warm up your muscles and also do stretching exercises.
Step 2
Push ups. This exercise can be performed from horizontal and vertical surfaces. The higher the incline angle, the more effective the exercise. So the most effective will be push-ups from the floor, and the most gentle - push-ups from the wall. If your arm muscles are still weak, start pushing up from the wall, retreating more and more from the wall every day. There is a variation of push-ups - reverse push-ups. To perform it, you should stand with your back to the support, put your hands on it and go down, straightening your body.
Step 3
Lunges. These exercises help work out the muscles in your glutes and thighs. To perform the exercise, stand up straight with your feet together or 1 foot wide. Unfold your shoulders. You can take dumbbells in your hands, lower them along the body. Then you can lunge either forward or backward.
Step 4
Lunge Forward: Inhale and take a large step forward with your right foot. Shift the entire weight of the body slightly forward. The thigh of the working leg should be upright. It is important when performing such exercises to rise correctly so as not to damage the knee joints. Lift only with the efforts of the working leg extended forward. The body must be straight in any case. Repeat the same exercise for the other leg.
Step 5
Backward Lunge: Take a step back, then lower yourself slowly, keeping your torso straight. Calculate the step width so that the lower leg of the front leg is strictly vertical to the floor. The weight of the body should be felt in the heel of the backward lunge. In this case, the working leg is on the toe, almost touching the floor with the knee. Return to the starting position, pushing off the heel of your non-working leg. You cannot rise by pushing off the heel of the leg, which was doing a lunge back.
Step 6
Squats. Squats, like lunges, work your leg muscles. You can perform them in different variations and with different depths - the deeper the squat, the more effective. Exercise options: Squat with knees forward, to the sides.
Step 7
Pull-ups. These exercises develop the muscle group of the back, shoulders and neck. All you need is to pull yourself up on the bar, overcoming your own body weight. To keep your hands from slipping, we recommend wearing special gloves on your hands. You can start with a crossbar located half a meter from the floor, then your own weight will be much less than when you are in a free hang. Gradually move to the higher rungs.
