Training for strength is usually customary to perform in the range of movements from 1 to 5 repetitions.

If you do not know how to pull up, but you want to learn, then training in preparatory exercises on 1-5 repetitions will be training for strength.

If you can catch up 20 times, then pull-ups cease to be training for strength. In this case, it makes sense to think about tightening on one hand.

For the absolute majority of people, training with their weight can be workouts for power, if you correctly choose an exercise with a range of 1-5 repetitions.

Training with own weight for a massset

In any textbook on bodybuilding, you will read that for a set of mass, the power exercises must be done with burdens, which forces raise 6-8 repetitions in 3-5 approaches.

Home Training with Own Weight

Workout with our own weight is best done on the street, but you can and at home.

For training with its own weight, you need the minimum number of residential area. This is advantageous from training with additional equipment, which take square meters of housing.

For harmonious body development, only the horizontal bar will need.

Circular training with its own weight

Circular training with its own weight is aimed at the development and muscles, and hearts. In a word, she trains a heart a little, and a little muscle.

Circular training will not be able to make a heart, like athletes of cyclic sports or muscles, like athletes of power sports.

That is why there are no circular workouts in my technique, but there are separate power and cardio-training.

Circular training is more often used in spontaneous sports, where the competition lasts on the segment up to 3 minutes in unpredictable movements: these are martial arts or gaming sports.

The purpose of my technique is the appearance, therefore are used for a set of muscle mass, and low-intensive cardio workouts contribute to burning fat.

Training "300 Spartans" with its own weight

Training "300 Spartans" is a cinema version of circular training.

Action Genre Actors often need to take part in the staged fights and therefore not only a combat choreography is needed, but also the strength, flexibility and endurance.

If you have already gained the basic strength and approached the ceiling of natural muscle growth, you can sometimes entertain a circular training with the cinent name "300 Spartans".

But for this you need to develop basic strength and basic endurance. The technique allows you to make a bonus to good appearance.

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Now there are very fashionable classes in gym and fitness clubs. But not everyone has the opportunity to regularly attend sports establishments. Someone lacks for this time. Someone does not want to spend money on a subscription or time on the road. In such cases, they come to help workout with their own weight at home.

They constitute a complex of exercise, which is based on holding or lifting their own weight. There are hundreds of examples of how classes helped to achieve the desired result. A set of exercises included in the program of training with its own weight with a systematic repetition will give an excellent result capable of competing classes on simulators in the gyms. Doing at home or in the nearest park, you can save time, money and achieve a good physical form.

What do you need training with your own weight

With the correct selection of an effective program, the exercise with its weight gives an excellent result and for weight loss, and for a mass set.

Set of masses

Many believe that without the use of additional burdens, the development of the power of graft with its own weight is impossible. This is not true. There are sets of exercises that help develop strength, endurance and muscle mass.

If you wish, during training with your weight, you can additionally use what is at home, for example, a backpack filled with something heavy. So it will be possible to achieve a good result. For this you need to perform a number of exercises.

For example, push ups are very effective:

• vertical (3 to 10);
• rear (3 to 6);
• from the floor (2 to 15);
• between the supports (2 to 10), pump the breast muscle department;
• tightening with reverse grip (3 to 8).

Slimming

If the reflection in the mirror stubbornly evokes that it is time, and you agree with this, it is not necessary to immediately run over the purchase of a subscription to the gym. You can throw off the excess weight and return the muscles of the tone, doing at home or on the street.

To get rid of the weight that you consider except, there are basic exercises. They take away only 15 minutes a day, and it will be the initial stage in order to form a slim figure. It is necessary to establish a high pace of classes, as slow training will not be able to provide the necessary influence on the body.

At the initial stage, the following exercises are present:

• 10-minute warm-up;
• any squats;
• pressing from floor (horizontal);
• twisting torso;
• planck;
• drops with a jump.

The program of training with its own weight for men and women at home helps not only to deal with overweight, but also develops muscles and keeps them in a tone:

• has a beneficial effect on the body;
• in systematic training, you can build up muscle mass;
• you can get rid of the unnecessary folds on the body and say goodbye weight, becoming the owner of a tightened figure;
• the skin will become more elastic;
• if the first results appear, an emotional mood rises.

At the same time, almost everything you need for training, you have at home.

Necessary inventory

One of the advantages of training with his own body is that there is no need for a huge number of simulators.

For classes, you will need the minimum number of equipment:

• a couple of chairs (will serve instead of BRUSEV);
• rope;
• several fat books;
• crossbar;
• long towel (to swing neck);
• roller (to download the press);
• rubber Espander (useful if you pull up you will be for the first time).

Moreover, at the initial stages of training, it will be possible to do without some of them. It depends on what exercises will be selected for classes.

Top Exercises

Exercises with their weight set. Each of them gives a certain effect. But there are a number of exercises that are considered the best due to their effectiveness and large number of variations:

1. Push ups. The load can be shifted to the desired muscle, if you correctly change the position of the hands.
2. Squats. The entire bottom of the body receives excellent load.
3. Tightening. Exercise that involves a large group of muscles (in particular, back and hands).
4. Twisting. When performing this exercise, the muscles of the press, back and many others are actively working.

These exercises were, there will be on leading positions. After all, thanks to them there are large muscle groups. And with the help of changing the position of the hands or legs, you can shift the load on the necessary muscles.

Consider some exercises with the weight of your own body aimed at different muscle groups.

For neck

The development of muscle data is more suited to men, because many of them dream of muscular and beautiful neck:

1. You need to push the forehead with your fingers, gradually increasing this pressure. The neck will resist, straining muscles. Lightning results will not bring such an exercise, but it will help to develop muscles, and the neck will already be ready to increase loads.
2. It is necessary to lean and focus your head in the floor. Thus, carry out slopes in different directions. At first, you can help your hands, as it is not so easy to do this exercise. But then you need to do without your help.

For shoulders

Muscular neck should go to. Therefore, without attention, this part of the body is unlikely to leave someone. For shoulders, push ups are perfect. It is important to take into account the fact that the main burden will receive triceps and breast muscles. Therefore, in the exercises this provision changes:

• take the stop lying;
• palms and shoulders should be on the same level;
• increase the width in such a way that the forearm must be almost perpendicular to the floor.

The exercise must be performed with a qualitative and rapid pace.

For hands

Consider exercises that use all the muscles of the hands (biceps, triceps, forearm).

Tightening with reverse grip:

• to hold onto the crossbar you need a little already widths, palm on yourself;
• no need to completely descend, this will lead to biceps relaxation and will remove the necessary load;
• while pulling the shoulder and forearm should form an angle of 90 degrees. Above it should not be closed, as it takes a load on the necessary muscle.

Push up with a narrow grip:

• elbows are almost pressed to the housing;
• palm straight, below the shoulder level.

This exercise gives the maximum load on the triceps. But the forearms are also involved.

For back

Men dream of a wide pumped back with a beautiful relief. For girls, the main thing is a straight back and elegant posture. Our exercises are suitable for both purposes.

Tightening on a low crossbar is well suited for beginners to prepare for more complex tightening:

• need to lie under the crossbar;
• take up of her widespread graft;
• tighten the body so that almost touching the crossbar.

Tightening is a wider grip - more complex, but more efficient exercise:

• take up the crossbar straight grip slightly wider shoulders;
• tighten in such a position.

For Yagoditz

One of the most efficient exercises with its weight is the attaches:

• stand straight, straighten your back;
• hands on the seams or rest in the hips;
• make a step forward and fall so that the knee is almost touching the floor;
• stay in this position for 2-3 seconds;
• stand up
• feet alternate.

Types of training with their own weight

Functional training

At home, at work, in the country - a person is faced every day with performing some cases. After some of them feel pain in the muscles.

Working with its own weight is aimed at the deep development of the human body, so that everyday loads do not cause unpleasant consequences. Such training can be called universal. They develop in a person the physical qualities necessary in everyday life. Such a complex is aimed at developing strength, coordination, endurance, reaction. When practicing functional training, flexibility and plasticity appear.

Circular training

This is a set of exercises, which in the aggregate gives the work to the whole body. The number of repetitions for each exercise will depend on physical training. The number of exercises in the complex ranges from 5 to 10. All exercises must be performed one after another, without breaks. This is a single circle that repeats after a short break from three to six times.

It is necessary to do at least three times a week, but not more than five. To have days when muscles can relax.

Split

This complex is based on a separate program. That is, for each day of the workout, one muscle group is determined. On the first day, we work out the muscles of the hands, the exercises of the second day are aimed at the development of breast muscles. It works not the whole body immediately, but the parts of the body in turn.

This is a street training. Aims to improve physical indicators and parameters. The name literally means "warm-up" or "training".

Relatively new direction that quickly found its fans. Classes on street horizons are free and very effective. A complex of such exercises allows the muscles of the whole body to work. Plus to all, you can choose exercises depending on the level of preparation. To begin with, tightening, whisa, push-ups are suitable. Next can be complicated.

Power exercises with their own weight are included in the training session, while the program is divided into levels. Levels differ among themselves by complexity. A set of exercises included in training will need to repeat 300 times for the allotted time (hence the name).

The program of training with its own weight includes three complexes of varying complexity. 40 minutes is given to the performance of the level. When this result is achieved, you can start the second level.

The level includes 10 exercises, and each requires 30 repetitions. It is necessary to give yourself a rest if necessary. And strive to spend training in 40 minutes.

Complex exercises at home

For girls

Girls, as a rule, begin training with one goal - to achieve an attractive figure, free the body from unnecessary kilograms and increase skin elasticity. Under the high blow in this case, press, buttocks and chest will fall.

It is on these parts of the body a basic training program with its weight in any complex of exercises intended for girls is calculated:

1. You need to start with a 10-minute warm-up.
2. Lying on the floor to make the legs of 12 times. Make three approaches.
3. From the lying position to make 10 twists. Three approaches.
4. 15 pushups from the shop. Two approaches.
5. 12 rises on socks with dumbbells. Three approaches.
6. Handicate of dumbbells. 15 times three approaches.

For men

Training for men are somewhat different. They are directed to other muscle groups, unlike girls.

In such exercises, the main load will fall on the thoracic, shoulders, neck:

1. 10 push ups for 2 approaches.
2. 15 pushups between chairs, 4 approaches.
3. Push ups with a wide and narrow hand set. 6-12 times 2-3 approaches.
4. 10 squats, 4 approaches.
5. 10 squats on one leg, 2 approaches.
6. Standing to make 15 lifts on socks, 3 approaches.
7. Tightening 15 times three approaches.

Squats on one leg have its pros and cons:

• this exercise involves a huge amount of muscles;
• you need to be careful, to avoid injury.

Training mode

When the exercise complex is selected, you can proceed to classes. For beginners, training should last at least an hour, but do not exceed 1.5 hours. Training days a week should be from 3 to 5. It is necessary to leave free days, in order for the muscles to relax.

Differences between male and female training

The training program designed for men will be different from the female. Men and girls are focused on different result. Girls want to become the owners of the accurate figures, a man - grow strong and relief muscles.

Therefore, girls are good more exhausting to burn calories. And the strength exercises are more suitable for the strong semi.

Whatever the reason that pushed at the beginning of working with its own weight, aim for the result. Objectively, appreciate your physical training in order to correctly pick up a set of exercises. You can start with light exercises, gradually increasing the complexity and load.

Do not forget about the workout. No matter how perfect is a complex of selected exercises, without a warm-up, it may not only be unsolved, but may harm the body. The undoamed muscles are not ready to perform many exercises.

But perseverance, work and clearly intended target in aggregate with the program of training with its weight will help achieve significant results!

Video

In this video you will find a variety of efficient exercises for home workouts with our own weight.

In ancient Greece, a sports and a strong body was an integral continuation of the mighty mind. The theory of a healthy spirit, which was only in a healthy body, played a crucial role in the life of the Greeks and Romans. The highest know constantly argued that whose mind is the most acute, and the body is the most beautiful.

In Athens, there were three institutions in which not only philosophy and science were taught, but also physical culture. Lyceum (Lyceum) was founded by Plato, and the Academy (Academy), his no less great student, Aristotle. Plato often talked about the fact that the power workouts are able to cure any birth, and as soon as the child began to walk, he should be attached to physical culture.

The word "GYM" comes from the Greek word "gymnasium", and the latter was formed from the word "Gymnós", which is translated as "naked." The gymnasiums were a very interesting place in which men trained exclusively naked, and women there were no place there.

It was the ancient Greeks that created such a concept as "Areté", which characterizes the highest peak of the mental and body development of man. For only the sacred harmony of the soul and body will allow you to fully comprehend the mystery of the universe and enjoy a happy life.

We have already written about what they eat, it's time to tell and about what kind of nutrition principles adheres to.

In 460 BC e. Champion of the classic Olympic Games Dromeus developed a meat diet, which became very popular with his colleagues in the sports shop.

It was very similar to modern diets for the rapid set of muscle mass. 10 days must be powered by high-quality protein food and vegetables that do not contain starch. No alcohol, strict mode, training on hard-boring and no pity and merger to yourself.

Power workouts were combined with endurance exercise and flexibility. Special attention was paid to martial arts, with the help of which from the boys Sparta raised courageous and strong warriors.

When Actor Gerard Butler was preparing for the filming of the film "300 Spartans", he trained in a program for several months, which was based on the principle of cyclic training on the CrossFit system. It consisted of three cycles and a three hundred repetitions, fulfilling them could not take a break. Butler performed one cycle in 19 minutes. The program increases muscle strength and workers the relief due to the high intensity of the exercises.

Now you know what to get tonight.

"Program 300 Spartans"

1. Tightening with a wide grip - 25 times;
2. Range traction (50 kg) - 50 times;
3. Push ups - 50 times.
4. Jump-box jump 60 cm - 50 times;
5. Lifting legs lying - 50 times;
6. Lifting weights (16 kg) with a shock up - 25 repetitions for each hand;
7. Tightening with a wide grip - 25 times;

"Star" coach Mark Twight promises that she exercised three times a week, after 4 months an impressive result will be visible.

Gerard Butler: "Photo session? Do not-eat. This is a training! "

- It was just necessary. Each drop of sweat falling from the forehead, every raised kilogram and squeezed through the teeth, the repeat will still be covered,- He tells us about the experienced fitness nightmare Gerard Butler. - To put on the battle helmet with a cloak and not think: "Damn it, I had to train more!" - It was worn out cool. I stood before the system of Spartans and felt like a real lion.

At that moment, when Gerard Butler received from producers a proposal to play the role of Tsar Leonid, he, according to his own words, was almost in perfect form.

- At the initial designation, Leonid had to look much very vanny, but I said: "Let me figure out my character!"

Military readiness to give life to the sake of victory and an indomitable martial spirit, brought back in four months of hellish training in its intensity, immediately made their own adjustments to the life of the actor and almost finished it.

Who is the main one?

To achieve its goals, Gerard Butler turned for help to brand twilight, coach and former rock name climbing, known for his fierce obsession. Mark always worked as if his life depended on it. Blame the coach in such a rapid approach to his own health is quite difficult. Twight always objected to the fact that it is much better in training all the contents from your stomach than to feel your back drop from a kilometer height into sharp stones or just lose a more purposeful opponent.

To bring the body of Gerard Batler in the proper view of Mark Twight created what he called the Spartan complex "300 repetitions", although in fact this miracle of fitness techniques should be more satanic name, something like "three hundred veelzevulu"! In addition to this circular workout from the underworld, the future Leonid was daily subjected to a number of others, no less sadistic types of load: turned over the tires from trucks, tied itself on gymnastic rings, ran through rough terrain and so on. A similar mode I expected most of the partners of Gerard Batler in the picture. One of them described her feelings while preparing for shooting: "I felt as if someone had just killed my favorite dog!" Whatever meant, the guy experienced emotions.

Exactly five weeks before the first scenes, the fastened and fried Butler hired another specialist in the field of physical torment in the name of beauty. Bodybuilder from Venezuela, named Franco Licastro, was introduced to the masterpiece named Leonid to the masterpiece by the actor. Of course, the leapscape also did not want to fall into the dirt face and tried to fame - Gerard received another deadly portion of loads. "I wanted to look very strong on the screen- Butler justified. - How many times in similar roles we have seen a catagon pathos of actors with a discoverished belly or skinny hands, it is not clear how the heavier sword holds! Spartans enjoyed the feeling of belonging to the elite military class, no one was as strong and dared as they. If no one is trained as hard as you, what's sense to shy the fact that you are the best. Enjoy! Go and take what belongs to you! "

Well, all this work of the body and the Spirit did not pass in vain. On the screen, Gerard Butler looked like a stitched testosterone disk thrower with a model press, immense shoulders, colon-like legs and a frightened look of the angry king, violently growling through the slot of the combat helmet. Undoubtedly, he was terrible and cool, but over these seconds, glory very soon had to pay seriously.

In the free time from training, Gerard Butler worked in the car repair shop

Body path

During the filming, training with a twice, swing hardware with a likaska and a clock after practicing the techniques of the sword, shield and spear, Gerard Butler surpassed all the imaginable adaptation limits of its 37-year-old organism.

As a result, every joint and the muscles of his body disassembled all the shooting days and nights. In short, the battleer overtook overtraining - a condition in which physical stress exceeds the body's ability to restructure and does not allow its resources to restore. Gerard's health was so much so much that after the filming of the filming, he had to tie with workouts as hard as he started. Butler postponed any physical exertion at exactly eight months.

Losing muscle mass and inevitably swimming fat, reflecting Gerard Penal for its own temperament and the type of personality. People His warehouse - Nature is incredibly fondant, they are able to brand in any difficult situation for many years, be it work, collecting wooden elephants, sports or drugs. Just in the last Butler was not an angel. Of course, he did not drag the syringes to shoot with a prohibited content, but to get rid of a long-standing habit of smoking on a pack on the day until he could. Touching after filming my health and clearly realizing that these rackeeper sticking sticks are not less deadly than swords of the highland Guard Xerxes, Butler even passed psychotherapeutic treatment that promotes stress reduction. As a result, he threw smoking, and it was the first step towards the former form.

Lessons

"Obsessed, blind, the maximalist approach to which I followed the filming was only good for Leonid himself - he knew that he had no future. But this method works only on very short segments of life path ", "says Butler.

Today Gerard clearly controls his lifestyle. After eight months of rest, he returned to the gym again. Now it is engaged four times a week, suitable for fitness more balanced. A lot and is often removed in action, almost without doubles - for which I received a premium of the World Cascader Organization. And the experience gained in the "300 Spartans" helps him and now, in particular, regarding proper nutrition. It eats many vegetables and chicken meat, about hamburgers and other nonsense and forgot to think.

What is the result? His eight presses cubes and the peaceful state of the Spirit returned to Batler. And what else can you want to make a real king?

Training "Tsar Leonid"

Start with the figure 100 - do 4-6 different exercises of 10-25 repetitions. Gradually, from the week to week, bringing the total number of repetitions to 300. Perform exercises without rest, in a circle. 1-2 circles to workout more than enough.

(25 repetitions)

Tighten, not allowing the swinging of the body.

Make 300 Spartans training. Three hundred repetitions, madness and muscles

All the actors of the film "300 Spartans" passed through this hellish training and got a great form.

All workers of the film "300 Spartans" Passed this hellish training and a variety of shape. "Vorkut 300" - under stake, this training is known to be a fitness. It consists of 300 lifting one session, including 50 stitching traction 50 pull-ups. Want to be like a tsarleonide - try to pass them all and unwork.

Madrether

"It was terrible!", "Said actor, the actor of Tsaryaveonide, about Vorkuta 300, responded. This training specialist for the film "300 Spartans" developed a fitness coach Mark Twight, a former mountaineer and owner of the chain of the citymjones.

The task was to bring the entire actors in the ideal form for the four hundred. Twight is a person with a specific breath and a real hardcore in terms of particle preparation. In the 80s, he wore Iroquois of the desperate climbing of Nagornochny peaks in Himalayas, Canada and Alaska. In the "zero" twight opened his fitness room, which called in honor of Jim Jones-ahead of the famous leader of the sect of the "Forests". In 1978, 909 sect members, including Jones himself, executive suicide in the junglehana.

"Transform themselves die!" - You can approximately this way to describe the Twight coach. Another Achteris "300 Spartans", Andrew Plevin recalled: "When Mark has gone up in front of us" Vorkut300 ", we all felt like this, just killed our favorite dwended."

Three less, all actors had to follow this training. When "300 Spartans" came out on the screens - the audience was amazed by ichideal form. The film became the cultivation of bodybuilders and football fans.

Training

"Vorkut300" consists of 300 repetitions of intruders. Mark Twight specially adjusted repeats by the name of the film.

Exercise to do in the style of a circular workout, trying to cut the recreation time or without him. Everyone is difficult to try to complete the "Vorkut 300" for a shorter time.

TrainingSeets from: 25Putching (wide grip), 50 reinstall traction, 50 pushups, 50 pitch box, 50 feet lifts on a press make-up lying, 50 taking jerks with bars or dumbbells (25 repeats each) and 25 final pull-ups (wide grip).

Wears on becoming - 60 kg, alturopes for jumping - 60 cm, the weight of the tale of the tale is 16 kg. Tightening should be needed in a strict classic style - without ripple-kipping, characteristic of crossfit.

Details

Make the "Vorkut 300" at least once a week is to fulfill it faster. The actoriza of the film "300 Spartans" at the final preparation of the training was performed by training tatriors a week, alternating it from day-loading - run and fencing.

Front of the shooting of Gerard Butler performed "Vorkut 300" in about 19 minutes. The Internet Chellenge, within the framework of the world around the world, the courtesy of performing this training session, revealed another best time - about 10 minutes to the entire complex.

Just try to work out if you are new. Lighten the correct techniques. Start with smalleries.

RESULTS

Training in which the power lifts intensive cardio-work is combined, helping strength and remove excess weight. Exercise embossed dry muscles, trained cardiovascularism and explosive reflexes, says Mark Twight.

Interestingly, at the end of the shooting "300 Spartans", Gerard Butler confessed in an interview that he could no longer see the bar. Films of the battler are no longer possible to achieve such a perfect physical form.

source: "Soviet Sport"

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