Bodyweight exercises “hardcore” for weight loss and gaining muscles
Training with its own weight can not yield to the quality of training in the gym. At the same time, they are safer and have a softer effect on the ligaments and joints. “team-labor” chose the best exercises without a barbell, which will increase the meat, where necessary, and at the same time will remove the stomach and beer sides. You can perform them at home or on the street.
How to do it: rest your hands on the floor against the wall and throw your legs up (so that your heels run into the wall). The arms are slightly wider than the shoulders. Push out before touching the head of the floor. If this seems difficult, do pushups at half amplitude.
What will give: in fact, you have to squeeze out the weight of your own body. This load will give strong, prominent muscles of the shoulder girdle. Push-ups in the rack are safer than dumbbell presses and barbells, which are considered essential for pumping shoulders. In addition, they load the muscles of the core, improve coordination and operation of the vestibular apparatus.
How to do: take the horizontal bar reverse grip (fingers to yourself). Pull up and down, all the while keeping straight legs parallel to the ground. If such pulling is difficult to do right away, make it a light version – pull up, bending your knees (hips parallel to the ground).
What will give: pull-up reverse grip – a basic exercise for the development of the muscles of the back, chest and biceps. Franco Colombo, the 2-fold “Mr. Olympia,” believed that it was the pull-ups, and not the classic arm lifts with a barbell, that best develop the biceps muscle of the shoulder. The “corner” in the pull-ups makes the abdominal muscles and lower back work.
Summary: Perhaps this is the best comprehensive exercise on the top of the body.
How to do: Lie on your back. Bend your knees, feet flat on the floor. Palms also rub against the floor, put them next to your head or slightly behind it. While inhaling, try to straighten your arms and legs as much as possible, lift off the floor and bend your back. On the exhale – return to the starting position.
What will give: strong muscles of the lower back, prevention of injuries of the lower part of the spine, wide chest (the bridge can be called a pullover analogue with a dumbbell for the muscles of the chest). In addition, the “bridge” will strengthen the muscles of the shoulders and arms.
One arm push-ups
How to do: Spread your legs apart to distribute your body weight evenly. Push in on one hand, with the other behind the back. If it is hard, pull the other hand out to the side and put it on a pile of books or a ball: this will provide additional support and will facilitate the exercise. Over time, try to move to full pushups on one hand.
What will give: many people think that push-ups are not capable of building up large muscles – ostensibly, the load on the muscles is small and does not cause enough stress for growth. Push-ups on one hand – the solution to this problem. Exercise, in comparison with which, the usual push-ups from the floor seem like a child’s walk, will force the muscles of the chest, biceps and delta to languish from pain and tension.
How to do: from the normal hanging position on the horizontal bar try to lift and fix the body with the legs straightened parallel to the ground. If it is difficult to do it right away, train the “horizon” like this: hang on the turns, pulling your knees up to your chest. Straighten legs alternately. When it begins to work, try to straighten both legs at once.
What will give: the load on the muscles of the back, press, hands. Works well as a fat burner, removes and tightens the stomach.
What else you need to know about training with its own weight
- If you want to lose weight, do exercises in circles without interruption – 5-10 circles of 10 repetitions of each. Thus, the training time will average about 20-30 minutes;
- Training to increase muscle mass is better organized in the “approach-rest”. 5 approaches of each exercise (push-ups and pull-ups in refusal), 45 seconds of rest between them;
- Add a plank and berpie to these exercises. They will help to quickly get rid of excess weight and see your abs;
- Do different types of pull-ups, changing the grip;
- If there is an opportunity to do an easy 25-30-minute jog after a workout.