Sometimes there are moments in life when there is no extra money in the family. Mortgages, temporary difficulties at work, but you never know what problems a modern urban person may have. But this is not a reason to give up strength training. If you don't have the money for a gym membership, don't despair. All muscles can be pumped absolutely free.
Necessary
- - high horizontal bar;
- - stable bench;
- - parallel bars;
- - brick or small elevation;
- - wall or vertical rack;
- - a companion in sports activities.
Instructions
Step 1
Do pull-ups on the bar to build muscles in your back and arms. Grasp the bar with a wide, straight grip. Arch your back and flatten your shoulder blades. Pull your body upward until your chin touches the bar. Pull your elbows towards the body. Slowly lower yourself back down. The wider the grip, the more the back muscles work. If you grip the bar with a narrow reverse grip, you will increase the load on the biceps.
Step 2
Take emphasis on the parallel bars. The back is straight. Slowly bend your elbows and lower your body to the ground. At the lowest point, fix the position for two seconds, return to the starting position. Parallel bar push-ups are indispensable for working out the triceps.
Step 3
Take a lying position. The palms are wider than the shoulders. The arms and back are straight. Bend your arms slowly until your chest touches the floor. Pause and come back. Do not bend the body at the lower back. This exercise is aimed at developing the chest muscles. To increase the difficulty of the exercise, you can place your feet on a stable elevation.
Step 4
If you need a more thorough study of the pectoral muscles, do push-ups of different heights. Take a lying position. Hands shoulder-width apart or slightly narrower. The left hand is on the floor, the right hand is on a small elevation (15-20 cm). Align your body so that your shoulders are horizontal by slightly bending your right arm.
Step 5
Slowly lower your body until your chest touches the floor. Then return to the starting position. Without stopping the movement, continue to straighten your right arm until the left one comes off the floor. Straighten your arm, hold for 1 second. Return to starting position. Change your hand.
Step 6
To build up the muscles of the press, it is enough to perform classic crunches. Still, the best abdominal exercise is hanging leg raises on the bar. Grasp the bar with a straight grip, hands shoulder-width apart or slightly wider. Pull your knees towards your chest until your shins are parallel to the floor.
Step 7
Try not to sway and do the exercise due to inertia. To make the exercise more difficult, raise your legs straight.
Step 8
Do deadlifts on one leg to work your core, glutes, and hamstrings. This exercise is a good substitute for the classic barbell deadlift.
Step 9
Stand up straight. Hands are lowered along the body. Bend one leg at the knee. Bend your supporting leg slightly at the knee, turn the foot slightly inward for stability. First, bend forward until your hands are below the knee, then begin bending your knee until your hands touch the ground. Return to starting position.
Step 10
Do as many bends as you can. Change your leg. Pay attention that the hands move strictly up and down, as if you were holding an invisible barbell. The movement should be carried out due to the work of the legs.
Step 11
Lean with your back against a wall or vertical support, such as a horizontal bar support. Spread your feet shoulder-width apart and about 60 cm away from the support. Slowly bend your knees and lower your body down, sliding your back along the support. Look in front of you. While lowering, make four to five stops, in which fix the position for 10 to 30 seconds. Return to starting position.
Step 12
If you still want to squat with weights, sit on the shoulders of a child, friend, or sports training buddy. Until you learn to squat with an unstable weight on your shoulders, do it near a vertical support. If you lose your balance, a friend will hedge you by grabbing it with his hand.
Step 13
To finally finish off the muscles of the legs and buttocks, jump onto the bench. Stand in front of the bench, arms free, legs slightly bent at the knees. Helping yourself with your hands, jump onto the bench with both feet at once, so that you only stand on it with your toes. Immediately turn 180 degrees and jump off the bench. Without pausing, turn and jump again.
