Complex exercises with own weight. Push-ups on the uneven bars. The best of the best

Mistaken opinion of many people - if there is no simulators at hand, then why try to improve your body at all? But, they even do not admit the idea that it is easy to lose weight to the desired kilograms or to maintain muscle tonus at home and with the help and correctly selected system of fitness exercises. It's clear that you will not achieve this superlative success, but a good mood and excellent will be an excellent result of training.

The proposed program is not naturally designed for experienced athletes, it is ideal for beginners of a healthy lifestyle who for one reason or another do not attend sports halls, but want to improve their body.

Your health is in your hands

The results of training are directly proportional to your desire and the forces invested in the training. If you regret yourself in training, then the result will not be the best either.

Exercises indicated in the program are evenly calculated for training all the muscles of the body.

Fitness Exercise Program

1. Push-ups from the floor

In this exercise, you pump up the muscles of the chest, triceps, front deltas and most of the muscle stabilizers. In the beginning, it is necessary to work on increasing the number of push-ups per approach, then increase the load (for example, put on a backpack with water filled plastic bottles). After reaching 20 repetitions per approach, you need to add a load.

2. Push-ups on chairs

Allows you to develop and strengthen triceps. To do this, place two chairs close to each other and start push-ups. But, remember about safety, furniture is less stable than simulators.

3. Push-ups with a slope

Change the leg support - you have to place a low stool (or something like that) under them and do the usual push-ups. The entire weight is on the upper pectoral muscles.

4. Pulling on the horizontal bar

It trains the latissimus muscles of the arms and back. After reaching 12 repetitions per load, the load must be increased.

5. Hyperextension

It develops the back rectifiers, hip flexors and buttocks. To perform this exercise, you need to lie on the edge of the bed (sofa) face down so that the upper body hangs over the floor, and the lower one is on the furniture.

6. Squats

Without loads, you should crouch deeply. Dumbbells or backpacks can be used as weighting agents. Develops gluteal muscles and quadriceps.

7. Falls

This exercise well trains the legs. Dumbbells or something like this can serve as a weighting agent.

8. Squats on one leg

You can do without weighting, body weight is enough.

9. Rises on socks

10. Tilting forward with standing

The load is for the most part on the entire body, in particular on the gluteal muscles. Weighting agents - a bottle of water (or something similar).

11. Raising the upper half of the body in a supine position

Excellent pumping muscles abdominal press.

12. Rise of legs lying down

This exercise loads the muscles of the lower press.

And remember, a healthy lifestyle is your guarantee of a good mood for every day, success and longevity.

44 best exercises with your weight

We welcome all lovers of healthy and athletic life. Today we propose to discuss the question of how much really it is to pump muscle at home with a minimum set of sports devices?

What does exercise do with their own weight?

What to do if you bring the body into shape, but you do not want to spend money on expensive tickets to the gym? Or on his visit there is not enough free time. Despair is not necessary, because at home or on a nearby sports ground you can easily reproduce many of the exercises offered by fitness or fitness rooms. In this case, you will be able to save money (which can later be acquired by sports equipment) and conduct training at a suitable time for you personally.

What comes to mind when mentioning exercises with their own weight?   Immediately recalled various modifications of push-ups and pull-ups on the bar. And this is absolutely true - training with your weight will consist, for the most part, of the variations of these two exercises. After all, the very essence of such training is to lift and hold for a while in a certain position the weight of your own body, as it is done, for example, on a bar, bars.

Immediately it is worth adjusting yourself to the fact that at first you will be very, very difficult. Classes will be quite complex, and the temptation to drop everything is big enough. This is perhaps one of the few drawbacks of training only with its own weight at home compared to going to the gym - nobody controls you at home, responsibility for conscientiousness and regularity of training, in fact, you are only in front of yourself. Therefore, the mood and strengthening of willpower are so important - it will help you not to give up halfway.

Another point that is important to consider is the creation of opportunities to increase the load in the future. After some time of training your muscles, unaccustomed to the stresses at first and actively developing in the first months of training, will eventually "learn" to adapt to the applied loads and their growth will slow down or stop altogether. It is at this point that it is important to have time to add extra weight to the exercises. You can buy in the sports store special weighting or, again, make them yourself. The growth of loads will again force the muscles to develop and increase in volumes.

In addition to the weighting agents, you will also need:

1. Crossbar for pull-ups. You can use both a purchased and self-made crossbar, installing it in the doorway. And if there is a bar in the yard, the problem is solved by itself.
2. Chairs (at least two). The main thing is that they are stable and reliable - they must withstand your weight. If you train on the sports ground, then there will most likely be the bars we need - then you can do without chairs.
3. For lessons on the site you can get a rope.

The program of exercises, focused on exercises with own weight

And now we offer you top-11 most effective exercises with your own mass, tested and recognized not by one hundred athletes. These strength exercises will awaken and cause you to work completely or partially every muscle group of your body. Thanks to them you will be able to save money on trips to the simulator and slowly but surely gain muscle mass at a convenient time in a convenient place. The main thing is not to forget that the success that you can achieve will be directly related to the efforts given to each training session.

This exercise is a regular for almost any training program. It gives a load to almost all the muscles, from the circulation of gastrocnemius to the training of the press.

We get on all fours so that you touch your chest with your knees. With force, we throw our legs back, taking up the position lying down. After that, we return to the "on all fours" position. And now, just as sharply push the body in a jump upward, making cotton over his head in the palm of his hand. After landing, we return to the starting position.

Repeat drill 8 times, after a short break make a second approach. In total, you will have two approaches to 8 drill exercises.

We do pull-ups familiar to us since childhood - on the bar or horizontal bar we place the arms slightly wider than the shoulders and do a slow pull-up, straining and feeling the work of all the dorsal muscles, which are the main load for this exercise.

One approach requires 10 push-ups. The total number of approaches to classical push-ups is 4.

Unlike classical pull-ups, this exercise is intended to disrupt and load the biceps.

Hands to place on the width of the shoulders, holding them by the crossbar with the palms to themselves, and not from oneself, as in the classical push-up. Pulling is done slowly, focusing on the currently trained biceps and feeling their tension.

Repeat pull-ups with a back grip 15 times. In total there will be 3 such approaches.

A narrow grip is aimed at strengthening the biceps and the lower part of the broadest dorsal muscles.

The starting position is the same as in classical pulling, only hands should grasp the crossbar so that the brushes touch one another.

One approach - 12 pull-ups with a narrow grip. Number of approaches - 4.

Pump your femoral and gluteal muscles, feet and calves.

For these sit-ups you will need a stool. We throw one foot on the stool, the other leg should protrude a little. Now we begin squatting on the forwarded leg until the knee with the shin forms a right angle. After that, we take the starting position. Over time, this exercise will require the connection of weighting agents.

In one approach - 10 sit-ups on each leg in turn. In total, do 4 sets of squats.

Help to work out the press and femoral muscles.

Hang on the crossbar, fixing the position of the body. Now bend your knees slightly and try to raise them as high as possible. Hold the body at this point exactly, do not swing on the bar.

Run as many lifts as you can, so that you feel the hard work of all the muscles of the press. Make 4 sets of leg lifts in the vise.

This exercise is also familiar to everyone from school, but in this case, we suggest a little to complicate it. At the moment when you fall as low as possible on your hands, fix this position for 2-3 seconds, and then quickly push the body up.

You will need to repeat push-ups on the uneven bars 12 times, and the total number of approaches of this exercise will be 3.

Will help the development of triceps.

For this exercise, you will need two stable reliable chairs or stool (or you can have two nightstands). Place them opposite each other. On the first chair, lay your feet, on the second, lean your hands. And now, slowly wring out, lowering the body as low as possible.

Make 4 sets of push-ups on chairs 12 times each.

Load and strengthen the muscles of the chest.

Do regular push-ups, pre-placing each hand on a pile of 4-5 books (or on a low chair). Fall down will have to the limit - until the moment you do not feel that the pectoral muscles began to stretch.

And again 4 calls for push-ups on books 12 times each.

And one more modification of classic push-ups from the floor, the difference is that: lowering the body on your hands as close to the floor as possible, you do not have to lift, but with a sharp effort, push the body up so that the hands for some moment come off the floor. You need to land gently and gently.

P we build 6 repetitions of explosive push-ups in each of 3 approaches.

A difficult but useful exercise. First, kick your feet against the wall and climb up on your hands. The neck is held straight, trying not to look at the floor. Now slowly sink down on your hands, feeling, as strained triceps and shoulders. Just slowly return to the starting position.

Try to make 3 calls to push-ups against the wall. In each - 8 repetitions.

Schedule of training with own weight

From the exercises described above, we have compiled an approximate training program for you on the days of the week. Naturally, the proposed set of exercises is more focused on those who have just started training or are starting to study for the first time. If you already have at least initial physical training, you can use the program proposed in the table, increasing the number of approaches to each of the exercises. But the number of repetitions is better left unchanged.

The training program provides for conducting classes four times a week. The proposed exercises are aimed at using almost every group of basic muscles.

If desired, in the training program with your weight, you can also connect exercises such as the bar and bridge.

The break between the approaches to the exercise is 1 minute. The interval between each new exercise is no longer than 3 minutes.

And do not forget that on days off from training it is desirable to do an easy warm-up and stretch.

You can talk a lot about the advantages of training with your own weight. With their help, you can keep yourself in good shape, but with the increase in physical condition the required level of loads will inevitably increase, and for full-fledged power work you will need sports equipment and additional working weights.

Some features

Training programs with their weight can vary significantly, depending on the objectives pursued. So, for example, if you are interested in a set of muscle mass or the development of power qualities, repeated repetitions, typical for working with the weight of your own body, will not give positive progress.

At the same time, the goal of the practitioner is often losing weight, and a large number of repetitions would be very handy, but because of the large body weight, it may not be able to do so. In fact, this is one of the drawbacks of such trainings, which can be effective only for a certain target audience.

However, the degree of complexity of many exercises with their weight can be significantly varied. With this, both serial work and improvised items help everyone at home. In addition, you can change the degree of intensity of execution, and if you are inclined to fat burning programs, you can use the same complexes of Tabata   , but you can study in cardio   mode.

The advantages and disadvantages of training with your weight

In order not to speak too much about the pluses, we confine ourselves to a few basic points. What are good training with own weight:

• do not require special equipment;
• do not have a negative impact due to increased stress on the joints and spine;
• allow to work out complexly all muscle groups;
• are constructed from exercises that can be performed in a large number of variations with different intensities;
• can be carried out at home;
• easily included in any training program.

There are also no shortcomings:

• a limited audience of those involved (most of the exercises will be unbearable for fat people);
• at some stage, further weights and equipment must be added for further progress;
• training with your weight   - not the best solution for a significant set of muscle mass.

In general, a large number of existing exercises and the wide variability of their implementation will make a fairly effective training program.

Exercises for training with own weight

We note at once that the main goal here can be to improve your physical form, maintain it, and also to get rid of excess kilograms if you work in good faith.

Pull-ups and push-ups

The most effective training with your weight. These exercises are multiunion, so they can be classified as basic, developing all the muscles of the shoulder girdle, strengthening ligaments and affecting the abdominal press.

A variety of variations of the work on the crossbar makes it possible to use wide range of muscle groups. This question is described in more detail. With push-ups, you can also experiment with the width of the setting of the hands: the wider, the more the chest and the front deltas are included in the work more than the triceps. If you want to strengthen the brushes, press on your fists and wrists, and to increase the load, it is enough to raise the level of the leg support by placing them on a chair (a curb, a bed, etc.). To reduce the load, position the legs as low as possible relative to the arms.

Want to improve explosive force   - Try to press off with the cotton, and to include in the work of small muscles and groups of stabilizers, use a soft or unstable support (BOSU, fitball, etc.).

It's about training with your weight at home. On the street, for the push-ups, the bars, on which you can perform not only classic push-ups, but also do it with swinging and at different amplitudes, involve a lot of muscles.

Squats

If we consider training with your weight at home, everything about sit-ups can be gleaned from of this article   . The accents on the various muscles here are also shifted by the different setting of the legs. You can also vary the pace of execution. Advanced level can crouch on one leg - for starters you can stick to something with your hand. As the muscles of stabilizers strengthen, this need will gradually disappear.

Exercises on the press

Despite the fact that the press and bark muscle   work again in the exercises already listed, and the directional load will not interfere. There are many options for training the abdominals, and you can learn more about them. The basic option - the body lifts in the prone position.

Gymnastic Exercises

Here you can include all elements for stretching, a traditional bridge, and for more advanced athletes - a bench press in the hands with an emphasis on the wall. If the last exercise for many turns out to be unbearable, then stretching their muscles, making them elastic and increasing the flexibility of the joints - is very useful, including for the subsequent improvement of physical condition.

Standing on the bridge, you work your shoulders, strengthen the lumbar and thoracic spine.

These elements can be called basic exercises with their weight, which can be performed at home. The list can be continued:

1. Escaping from a deep squat. Excellent legs and muscles are loaded with bark. Here you can also include jumping on the curb (on any suitable elevation).
2. Jumping in place (or on a rope). Excellent cardio, developing coordination and strengthening the muscles of the legs.
3. BERPI   . Exercise, which became known mainly due to crossfit and aimed at the functional preparation of all muscle groups.
4. Run. Both traditional and on-site.
5. Planck.

Working with your own weight can be built much more diverse than it might seem at first glance. Do not forget about warm-up, comfortable clothes, fresh air, practice regularly, and soon you will see the first results.

We proceed from the fact that the following sports equipment is at your disposal:

• Crossbar. And it is wide enough, with a diameter of 25-30 mm;
• Bars for push-ups. They can be replaced by high backs of two chairs, but it is better to have a stationary version of the wall bars;
• Boxer's rope;
• Comfortable sports shoes;
• And maybe a pair of weights or dumbbells.

Training for this program is recommended every four to five days, leaving to rest for a full three or four days. To eat should be at least four times a day, giving preference to cereal and protein products. It is also important to drink at least two liters of water per day (and water).

Below is a detailed description of 10 consecutive trainings, which in a circle must be passed twice, eventually spending on the entire program from 80 to 100 days. After this, it will be necessary to organize a one-week break for a full restoration.

So, home weight training program

P.S. Between the approaches rest as much as necessary, so that the next approach can be performed with fresh forces. But for a landmark, stay 90-120 seconds - and between approaches, and between exercises.