Program with its own weight for mass. Perfect homemade training program with its own weight

To be healthy and have a beautiful, taut body, not necessarily sign up for fitness or in gymwhere it will be necessary to lay out a fairly large amount of money from the family budget, buying a subscription for a year ahead. All that is really needed for this is a desire, some perseverance and 30 minutes of free time per day.

General principles

Often mentally, we are ready to do regularly and with high loads, imagining yourself how it will happen. But in fact, good intentions are scattered at best after a few workouts, and at worst remains thinking forever. Thus, the key point of workouts especially at home is an internal attitude to classes. And if he has a place to be, then certain advantages of training at home without the use of simulators and treadmills can be:

Availability, since it is enough to have your own body and it is desirable to have dumbbells or a bar.
Selection of exercises based on its physical condition.
Independent choice of workouts: in the house or outdoors;
The choice of the time of classes, based on the schedule and the image of your life.

Such training are quite effective and give good results with sufficient regularity. The main thing is to choose the load, its intensity and execution technique. It should also be remembered that training programs with their own weight should be built in such a way that all muscles can be involved. At the same time, it is not necessary to use all kinds of exercises in one training. You can distribute the cycle of classes in such a way that the muscles of the legs, back and neck work in one day, in another - press, buttocks and hands. And thus, alternating load, all muscular groups Will work and gain the necessary forms.

Power exercises with their own weight contribute to the development of endurance, help to grow muscle mass, and also form slender figure, eliminating fat deposits. Thus, without leaving the house you can reset excess weight, get the growth of muscles and keep the result for a long time, remaining always healthy and beautiful.

First you need to decide on the purpose of classes, depending on which exercises with a certain load will be formed. It should be remembered that each occupation should be started with a 10-minute workout.

Workout with your own weight for men

Program of training with its own weight for men is designed for proper execution Complex, with exercises that train several zones of the body at the same time. It is important to take into account the correctness of breathing and time for a break, since reinforced physical exercise Digitly affect the resources of the body, depleting them.

Exercises with their weight include:

Fast jogging. 15 minutes enough.
15 Squats 3 approaches.
12 attacks on each leg 3 approaches with a break of 30 seconds.
Planck. You can start from 1 minute per day and reach for up to 5 minutes.

Exercises should be gradually complemented with the aim of increasing the load:

8 lifts on the crossbar of 2 approaches;
10 prescripts from the floor of 3 approaches;
10 squats with a smooth back of 3 approaches;
8 tricepex pushups of 3 approaches.
6 push ups on one hand 2 approach;

Flooring from the floor is very effective, as they contribute to the work of triceps, chest and deltaid muscles. To increase the load, it is advisable to apply chairs, stack of books or bars.

In order to pump up abdominal Press You can use climbing legs in His on the crossbar.

Training your back best use bars and horizontal bars. It is important to remember about the squats. To increase the load should be squats on one leg, as it is comparable to the exercise of squats with a barbell, the weight of which is equal to the weight of the training. However, the latter has its pros and cons. When classes with a barbell, the load goes to the spine and the one who has a patient spin, such exercises are very difficult to perform. Doing the same naps on one leg, the load mainly goes to quadriceps and large buttock muscles. Also, with this exercise, the biceps of the hip, the muscles of the leg, press and back are involved. The leg, which is raised when squatting, connects quadriceps, comb and tailoring muscles. It should be remembered that this exercise Contraindicated with problems with knees.

A set of classes for men may include:

Push ups on the bars. You need to fall to the bottom point, staying at this position for a few seconds, then pull up. The width of the grip with such a lesson should correspond to the length of the shoulders or slightly exceed it. You can press on the books by laying the stacks of them to each hand. It is important to maximize down and feel stretching as much as possible. breast musclesthat actively work in the exercise. Such pushups need to run 12 and make 4 approaches.
Squats. Affect the stimulation of the development of berical muscles and training rear surface hips. In addition, such exercises contribute to the pumping of quadriceps and the acquisition of elastic forms. Nurse you need 30 times and do 2 approaches.
Tightening on the crossbar. Strengthen the whole organism and activate the development of large parts of the back muscles, hands, forearm. The load at the same time distributes the width of the grip: what it is already, the better the center of the back and hands works. Exercise should be performed slowly to feel the work of all muscles. It will be enough to make 10 tightening of 4 approaches.
Push up on hand. It is performed by the wall with the resting legs on the wall. It is very heavy, but perfectly suitable for the development of muscles.
Bridge. We advise you to connect such an exercise, as it contributes to the work of the spin extensors, lumbar muscle and the back of the thigh.

Also for men is important is the power of grip. It depends on the strength of the tendons of the forearm, muscles, ligaments in the brushes and fingers. The development of the power of graft depends on the loads during training with its own weight , Which include:

exercises S. tennis ballswho are squeezed in their hands.
occupation on a rope without feet;
the use of keyway expenders who develop brushes;
holding pancakes of the rod for the edge;
vis on the horizontal bar;
holding your own weight using the "pinch" by hanging on the board.

Such workouts need to be carried out no more than once a week to give the opportunity to recover small muscles, bundles and tendons.

When the goal is to lose weight

Many girls use training in order to get rid of extra kilograms and gain ideal forms. Classes with such a goal are to acquire a slim attractive figure, especially breast, buttocks, legs and press.

For training legs and buttocks you will need 20 - 30 minutes a day:

20 squats. During this foot exercise, the foot should be completely on the floor, the heels relate to the floor, the spin is smooth.
30 drops. Exercise perfectly trains legs.
40 Raises IKR. Standing on flat feet, you need to rise on the socks up and go down.
Planck-sat down near the wall for 50 seconds. It is necessary to sniff with the wall, the legs must be bent in the knees, the feet are smooth.
100 jumps. This exercise must be performed, spreading the legs to the sides during the jump, hands with each jump raise above the head. Thus, the inner muscles of the legs, hands are working and burning fat deposits on the stomach, legs and sides.
Planck-sat down near the wall for 50 seconds. The conditions are the same.
40 smo-squats. Legs divorced wide, horizontal foot shoulders, spin smooth. We make sat and delay for 2 seconds in such a position. And so do the exercise.
30 raising legs. For this exercise, you need to lie on the floor, raising the legs in turn.
20 squats.

For beautiful tighted belly It is necessary to do exercises for the press:

Planck. The body during this exercise is held in a horizontal position using the stop on the elbows and the fingers of the legs. It is important to control so that the pop at the same time does not bent down and did not rise up.
Right side plank. Lying on the right side it is necessary to place the elbow under the shoulder, holding the straight legs. The pelvis rises from the floor, forming a diagonal.
Inverse pushups. Exercises are performed in the suspension on the brushes and feet. With the help of flexion and extension of the elbows, it is necessary to lower and raise the pelvis at a slow pace.
Left side plank. Performing exactly as the right, just lying on the left side.
Enclosures need to do lying on the back. In this exercise, the upper part of the body rises, while the hands are pulled forward and upwards.

These exercises should be performed by increasing the load from each week.

Exercise / week

Right side plank
Inverse pushups
Left side plank
Lifting housing

When the target is a set of mass

Many believe that in order to gain a mass of various burdens, in the form of rods, weights, etc. in fact, when performing balanced and functional exercise complexes, it is possible to achieve not only the development of endurance, but also increases strength and volume muscle mass. To get more fast resultsIt is worth using weights in the form of a backpack or water bottles. So, the exercise complex includes:

15 floor pushups. You need to perform 2 approaches with a break in 40 seconds.
10 push ups between supports. In this exercise, breast muscles are pumped. It is also performed in 2 approaches.
8 tightening reverse grogue 3 approaches with a break of 40 seconds.
10 vertical pushups from the wall in 3 approaches.
6 rear push ups in 3 approaches.

Thus, training with your own body may include different complexes Exercises based on the desired results. You can perform them in a circle, making one approach, and after two or three minutes of rest, repeat. You can also after three or four approaches to arrange a minute rest or after each approach to take a break in 30 seconds and start up. The main thing to remember that during training you need to take breaks. Training should pass three times a week for 40-60 minutes. At the same time, it is desirable to alternate loads on different muscles so that they have time to recover.

In fact, any person comes the moment when he begins to burn the desire to play sports. If you have extra finance and time, the person is recorded in the fitness center and trains there. But what if there is no extra money, there is not enough time or present medical contraindications For classes with heavy "hardware"? How should I do in this case, if the desire to start playing sports is stronger than any obstacle?

The best solution in such a situation will be training with its own weight. What do they imagine? This is a set of exercises, effectively developing muscles and firming joints, as well as exercises with dumbbells and other projectiles.

Useful newcomer and not only

Many newbies are very skeptical about such training, believing that it is possible to "pump up the muscles" only in a special gym. This opinion is absolutely mistaken, because no wonder all the great athletes began their workouts with simple exercisewhere only their weight was used to learn how to effectively control each muscle of their body. Moreover, many professional athletes still practicing workouts with their own weight.

Such training are very effective both for beginners of athletes and for people who already have a certain experience in sports. Due to the ease of completing most exercises, the newcomer will be difficult to allow serious errors in execution. He will be able to learn proper technique Executions that will help him in the future in exercise with large weights.

Also, such exercises are useful for experienced athletes who simply lack time to visit the gym. It will be enough to pay more attention to the technique, and increase the number of repetitions in each exercise, thereby increasing the load during muscle operation.

Positive and negative sides

As with everything in our world, exercises with their own weight have both positive and negative points. Fortunately, positive much more:

does not require financial costs;
does not take an extra time, which is spent when hiking in the hall and back home;
the risk of getting injury is significantly lower than in the "iron" training;
simple exercises that are easily given by the newcomer.

The most important negative feature of such activities is an unprecedented increase in muscle mass, because we cannot constantly add weight to burden.

Is there any differences between male and female workouts?

Naturally, due to the differences between the male and female organism, the structure and set of exercises are also spilled. First of all, the ultimate goal is distinguished, which the new athlete or an athlete wishes to reach.

For a man, in most cases, the final result is presented in the form of a large amount of muscle mass and embossed muscles, the so-called V-shaped figure and beautifully outlined "cubes" of the abdominal press muscles. It's hard to find a guy who would not like to have big biceps and wide shoulders with muscular neck.

In women, everything is somewhat different. The purpose of their occupations is not to increase the large volume of muscles, do not get a wide back and shoulders, volumetric hands and a powerful neck. The girl is engaged in sports, most often to get rid of excess weight, pull up the shape, make muscles with elastic, and skin elastic.

Of course, both results are achieved by persistent workouts and proper nutritionBut the intensity and variation of the exercise can be significantly different in places. For example:

Women are better suited for long gruel trainingTo spend a large number of calories. It is not desirable for men, because, as they fatigue, they begin to "burn" the muscles;
Power is also very different. At any stage, different from the "Drying", a man must consume a large amount of carbohydrates so that energy is rapidly restored, and protein was used to build muscles;
The female organism processes carbohydrates in glycogen (one of the main components when building the muscles) is much less, therefore, depending on the purposes, strict control is necessary.

So what exercises are the most effective?

Workout

How well it was not chosen by the training program, without a warm-up, it may not only be meaningless, but also dangerous. Not preheated and not stretched muscle With a sharp reduction, it can reduce convulsion that not only will not allow to conduct training, but even entail serious consequences.

The warm-up is the most necessary part of the workout, without which it is contraindicated to engage in contraindicated. In addition to the warm-up run for 10-15 minutes, it is necessary to argue each part of the body separately. Recommendations for warm-up may be as follows:

the warm-up must engage every muscle of the body, even if this muscle is not going to train today;
the average duration of the warm-up - 5-10 minutes depending on personal sensations;
every muscle must be stretched for 7-10 seconds;
do not forget to knead the joints in order to avoid stretching.

Never need to neglect the warm-up, because it is not only a means for effective trainingBut also the guarantee of your health!

The best of the best

Sport exercises with free weight There is a huge set. Some of them are effective, others are not very, but there is a category of so-called "golden" exercises leading to the maximum result and having greater variability:

push ups from different surfaces. They will describe more about them. Depending on the position of the body, the load is shifting, which makes this exercise very flexible;
squats in various ways are also one of the basic exercises, perfectly loading the entire bottom of the body;
tightening - one of the best exercises for hands and wide backs, use a large number of muscles.

The top three of these leaders occupies the first seats throughout the time. These exercises are worthy of such an honor primarily due to the huge number of muscles involved when performing everyone. Another big plus is the ability to shift the load on the desired muscle using a simple permutation of hands or legs.

Muscular neck

Now we will last in more detail on several exercises with our own weight for each muscle group. Let's start with the very upper muscle of our body - neck. The muscular and pumped neck in the man is associated with masculby and resistance, so it is impossible to bypass the side of this part.

The first exercise under consideration works on the principle of overcoming resistance. It will not bring instant shocking results, but will perfectly prepare the neck for further loads. Performing is very simple:

Attach your fingers to forehead and gradually begin to pressed, reinforcing pressing. Due to the resistance that the neck provides, the muscles will strain and develop.

The second exercises are used to train fighters. It is more complicated than the previous one:

should be leaning and focus on the head into the floor;
Next, alternately bend in different directions.

The first time it may be difficult, so it will be necessary to help yourself with the help of hands. Next assistance should be excluded.

Round shoulders

The shoulders are one of the most aesthetically important parts of the man's body, so that workouts need to fit with special zeal. Since dumbbells are needed for most of the most effective exercises on the delta buffs, the technique of exercises with their own weight should be given due attention to the load does not shift to other muscle groups.

Push ups

A good exercise for the shoulders at home will be push-ups. It should be borne in mind that with the classical hand setting, the main emphasis is on breast muscles and triceps, so it is used a special offset of the position of the hands:

first of all, make the stop lying;
now it is necessary to move the palm above, so that they are at the level of shoulders;
the width should also increase the angle, between the forearm and the floor should almost reach 90 degrees;
the exercise does not need to be performed quickly and in full amplitude - at the beginning and at the end are mainly involved in triceps and breast muscles, respectively.

Imitation of the Rod Rods over his head

A rather complicated, but very effective exercise that imitating the bench rods or dumbbells above the head. It is necessary to perform as follows:

it is necessary to get up on the arms, resting the walls in the wall. The load at the same time occurs on the entire bunch of the delta;
movement must be performed inside the amplitude, i.e. Do not go to the end and completely blend your hands.

Strong hands

Among the many exercises for hands, only units do not require any shells. We will look at the most effective hands for all muscles - biceps, triceps and forearms.

Tightening inverse grogging

These are the most common pull-ups, but:

palm "Watch" on us, and for the crossbar, hold the widths of the shoulders at the same time;
during the negative phase, it should not be completely descended - it will relax the biceps and will remove the load that we achieve;
it is necessary to pull up before the formation of an angle of 90 degrees between the shoulder and forearm, it is not recommended above, because, again, the load with the target muscle leaves.

More vividly you can familiarize yourself with this type of pull-ups in the following video:

Push-ups narrow grove

There are again pressing again, this time - with a narrow position of hands for maximum triceps load. The adverse muscles are the forearms, which the role of stabilizers lies. The nuances to be paid attention to:

the position of the elbows should be close to the body, almost touching it;
palm should be straight, below shoulders. Thus, almost all load gets a three-headed muscle;

Push-ups from behind the back

Nearly insulated exercise For triceps are push-ups from the bench from behind the back. Instead of a bench suitable any hard surface with a height of ~ 50 cm. You should follow this:

standing back to the surface, go on her hands at a distance wider shoulders;
feet forward so that your body makes a sloping straight. Exercise is similar to pushups on the bars, only with a leg support;
sleep and go up to the end to fully work out triceps.

To increase the load, you can use the foot of the day, so that the body was completely parallel to the ground.

Big chest

One of the most large muscles in human tele requires the appropriate approach and the desired load. There are many exercises on this group, both with the "iron" and with free weight. The most spectacular of the latter:

Push ups are widespread

arrangement of hands - a little already widths of the shoulders;
palms at the level of shoulders;
an interesting nuance is the location of the palms - painted slightly on the sides, from themselves to load the primary, and reduce the work of the triceps;
it should be descended almost close to the floor, but do not straighten your hands to the end.

Push-ups from Bruusyev

It is believed that this is one of the most sophisticated exercisesBut, as a result, is the most effective for breast muscles.

to remove the load with the three-headed muscles, but to strengthen the work of the chest, the case must be squeezed a little further so that the chest is not perpendicular to the earth, and was under the tilt to it;
as in the previous exercise, do not fully perform top amplitude.

Wide back

On the back there are many muscles, the largest of which are the widest and trapezoid muscles.

Tightening wide grab

The most effective exercises are rightfully considered tightening wide grab. To do this, take a straight grip for the crossbar slightly wider shoulders - in this position it is the largest load that the widest and trapezoid muscles receive the greatest load.

Tightening at low crossbar

Another analogue of pull-ups for those who are hard to perform the classic option are tightening at a low crossbar. The essence is as follows:

you lie down under the crossbar, as under the bar for the press;
next, keeping it with a wide grove;
try body up almost to touch with crossbar.

This option is a great way to learn how to make classic pull-ups.

Relief press

Favorite muscle of all novice athletes who want to get as quickly as possible relief press. There are many myths around this muscle, the most common of which is to perform many repetitions in the exercise on the abdominal press, you can quickly burn fat in this part. This is absolutely wrong conviction, because fat can not burn in a certain place. Excess weight goes at the same time from the whole body.

The best exercises on the abdominal press are considered:

Twisting lying

Despite the simplicity of exercise, many newcomers face certain problems when it is fulfilled. Often there are such errors as:

the lifting of the body is not using the muscles of the press, but by inertia;
twisting happens with a straight back, which is also incorrect.

To properly perform twisting lying, you can use one "cunning" - at twisting attach thumb To the chest, and the index pull. If there is a decrease in the distance between chest And the lower part of the abdomen means the exercise is true.

Corner

Exercise, in the people called "Corner". In contrast to the previous one, it is based on the static position of the legs at an angle of 45 degrees.

it is impossible to lower or raise your legs;
requires a fixed position.

Broodical part

Any athlete wishes to achieve elastic and rolled buttocks. For them, mostly, and will be described the following exercises. In fact, it is much easier to achieve the cherished goal than it seems. Just need to be regularly included in your workouts such exercises as:

Squats with wide leg formation

In this case, the maximum load goes to the buttocks and the inner surface of the hip, and not on the quadriceps. When performing, it should be descended slightly below the parallels with the floor, so that the most use the berical muscles.

Fallen

The second excellent exercise with its own weight is the attacks. It is necessary to do this:

the initial position is standing;
hands can be stopped into the hips or put on the seams, the back at the same time should remain as smooth as possible;
make a step forward and go down, so that the knee almost touched the floor. You can linger for a couple of seconds in this position, then return to the starting position;
the foot with which the step is being taken, it is necessary to alternate.

Complex of foot muscles

Muscles of the legs are the biggest muscular complex in the human body, but many men neglect the leg exercises, justifying it by the fact that "the legs under the clothes are not visible, and the biceps are much more important." This is a completely wrong approach, since a man with a massive top housing, while having thin and thin legs, it causes only laughter, but not admiration.
To properly pump your leg muscles, you can use the following video:

Squats

The classic exercise is the most common squats, with which everyone is familiar with school benches. It is perfectly working on all the muscles of the legs and is great for a beginner. When squats, the main thing:

keep the back as smooth as possible;
it should be descended just below the parallel with the floor.

But there is a substantial minus - the exercise is not suitable for people, with well-developed leg muscles, for the load without burdening will be too small.

Combined squats

The next exercise combines two types of squats - with a narrow and wide layout. The feature is that:

the position alternates after each squat, so you are very loading the quadriceps, the inner surface of the hip and the berous muscles at the same time.

Rises for ICR

Last exercise - lifting on socks on one foot for development ion muscles. Performing very simple:

it is necessary to stand on the sock, to the surface, where the other part of the foot will turn in the air;
rises need to be performed quickly and sharply, descending - slowly, for two to three seconds.

And in conclusion

Sport is good activity any age. He develops as physical strengthSo the strength of the Spirit, the Iron Will. Each time, fulfilling the latest approaches through strength, you cross through "I can not, I'm tired."

But the workouts bring real benefits should be remembered by several uncomplicated rules:

pay attention to the exercise technique, and not on the number of repetitions. You can make 10 high-quality repetitions that will benefit, and you can 100 absolutely meaningless;
training should be regular, without interruptions and transfers of classes for another day;
sequence of exercises, time of their execution, etc. - All this must be considered. It is best to keep a notebook in which such entries can be made;
zeal is good, but you should not overload too much - this will also negatively affect the result. The optimal number of workouts per week - 3, and time for training - 1-1.5 hours, no more;
carefully watch your power. If you want to lose weight - reduce the amount of carbohydrate consumed. Want to gain a mass - picking food.

Remember, any result depends only on you. Man is capable of much, much more than he thinks. It is only necessary to show efforts and patience to achieve the goal. Start your thorny path to the championship!

In contact with

Contrary to popular belief, training at home can also be very useful and effective. They are suitable for people who do not plan to recruit a large number of muscles, but just want to roll up.

Training at home with its own body weight for men

Many people are confident that you can pump muscles exclusively with the help of sports shells. At the same time, the use of its own weight may be no less effective. This requires the correct training program for men. But you must understand that in this case you will not get a lot of muscular mass. But to keep yourself in a sporty form will be perfect. Also engage in own weight it makes sense to beginners athletes who have no muscles yet.

Also perfectly fit the training with its own weight and for girls. However, if you are an experienced athlete, but are on a business trip, you can support your form thanks to the workout program for men with your own weight. The presented set of exercises is aimed at the development of all muscles of the body. It will help you not only maintain a muscular tone, but also burn fats, which is very relevant for girls.

Push ups. This movement allows you to actively develop the muscles of the upper body. When it is fulfilled, triceps, chest muscles participate in work, stabilizers. As well as the front Delta Delta. First you need to increase the number of repetitions, and then you will have to find the ability to apply burdens. This can help you, say, a backpack with a cargo.
Push ups between chairs. Movement allows you to strengthen the triceps and for this there is no need to use a special sport equipment. Just put two stools (bedside tables) and move the movement. It is important to choose such items that have maximum stability.
Push ups. Movement is performed similarly to classic pushups, but the legs must be put on the elevation. As a result, the main burden will be on the chest muscles.
Tightening. Excellent movement that allows you to qualitatively develop the widest muscles of the back. When you can perform 12 repetitions, it is worth starting to use burden.
Tightening, reverse grip. The technique is similar to the previous exercise, but it is necessary to use the reverse grip when the palms are directed at you. Movement contributes to the development of the biceps.
Hyperextenia. With this movement, you will get the opportunity to strengthen the muscles of the lower back, buttocks, as well as hips. For its execution, special simulators are used, but the bed can be used at home. The case must hang from the edge of the bed at the level of the belt and you will need an assistant to keep your legs and prevent fall.
Squats. If you work with your own weight, then descend is as low as possible. In motion, quadriceps and muscles of the buttocks are actively involved.
Drops. Excellent exercise for leg muscles. To complicate it, use dumbbells.
Rises on socks. Developing ion muscles and complicate should use dumbbells or other types of burdens.

Training program №1 with burdens for men

If you decide to train at home, then you need to adhere to the same principles of bodybuilding that are used in the hall. First of all, you need a training program for men for men you need to follow. An example of such a program We will look at below. At home in the presence of sports shells (you must have dumbbells, and even better additionally and barbell) you can train almost also effectively as in the hall.

Of course, you will need time to see the results of your classes, however, the training at the gym cannot bring instant fruits. Beginner athletes stand for several months to work at each lesson over all muscular groups. Then you need to split the body into several groups, to train that follows separately. Let's consider an example of a workout training program for men.

1st day of training - pumping muscles hands, back and chest

Pressing - Perform 2 sets, each of which will be from 10 to 12 repetitions.
Pressing between supports - Perform 4 sets each, of which will be from 15 to 18 repetitions.
Pressing on one hand - perform 3 sets each, of which will be from 8 to 12 repetitions.
Push-ups, wide hand set - perform 3 sets, each of which will be from 8 to 12 repetitions.
Push-ups, narrow hand set - perform 2 sets, each of which will be from 6 to 10 repetitions.

2nd Training Day - Pumping Muscles Foot

Squats - Perform 4 sets, in each of which will be from 10 to 12 repetitions.
Figures - Perform 3 sets, each of which will be from 10 to 12 repetitions.
Rises on the socks in the standing position - perform 3 sets, each of which will be from 15 to 20 repetitions.

3rd Training Day - Pumping Belly Muscles

Lifting the legs in the lying position - perform 4 sets, each of which will be 20 repetitions.
Lifting the case in the lying position - perform 4 sets, each of which will be from 20 to 30 repetitions.

Training program No. 2 with burdens for men

As an example, we present another complex that can be effective not only for beginner athletes.

1st day of training

On this day we work on biceps. Pick up the weight of the dumbbells so that you can perform a given number of sets and repetitions. At the same time, the last rents should be given with difficulty.

Lifts to biceps - perform from 5 to 7 sets, each of which will be from 20 to 25 repetitions.
"Hammers" - perform from 3 to 5 sets, each of which will be from 15 to 25 repetitions.

2nd Training Day

This is a day of work on breast muscles and we will actively work on all three departments of this group. All movements must be performed at a slow pace.

Pressing - Perform from 5 to 7 sets, in each of which will be from 15 to 35 repetitions.
Inclined aprolations - perform from 3 to 5 sets, each of which will be from 15 to 30 repetitions.
Pressing from the bench - Perform from 3 to 5 sets, in each of which will be from 15 to 30 repetitions.

3rd day of training

After the first two training days you need to relax throughout the day. The third training day is devoted to working on muscles. shoulder belt or delta. Thanks to the use of three exercises, you can effectively work out all Delta departments.

The dumbbells are in the sitting position - perform from 5 to 6 sets, each of which will be from 20 to 25 repetitions.
Dumbbell wiring to the parties - perform from 3 to 5 sets, each of which will be from 15 to 25 repetitions.
Lifting dumbbells ahead - perform from 3 to 5 sets, each of which will be from 15 to 25 repetitions.

4th day of training

Now you have to work on the muscles of the back and the main movement will be tightening.

Tightening - Perform from 5 to 8 sets to failure.
Dumbbell thrust in the oblique position - perform from 3 to 5 sets, each of which will be from 15 to 20 repetitions.
Shragi - Perform from 4 to 7 sets, each of which will be from 20 to 25 repetitions.

5th day of training

Again, after two-day classes, we give the body a day of rest and proceed to the development of triceps.

Push-ups, narrow hand set - perform from 5 to 7 sets, each of which will be from 15 to 25 repetitions.
Reverse pushups from the bench - perform from 4 to 5 sets, each of which will be from 20 to 50 repetitions.
Extension of hands due to head with dumbbells - perform from 3 to 5 sets, each of which will be from 15 to 20 repetitions.

6th Training Day

This is the final day training programaimed at developing foot muscles. After that, resting a day, and the program is repeated first.

Squakes with burden - perform from 5 to 6 sets, each of which will be from 20 to 25 repetitions.
Dumbbell thrust, straight legs - perform from 4 to 5 sets, in each of which will be from 15 to 20 repetitions.

More cognitive information about training at home for men See here:

Good day, fighters! Today we will have a conversation about exercises with our own body weight, which does not give rest to many who are aware of their existence.

Asks: "Why don't they give rest?"? Because it is practically no need to practice any equipment. And, for this reason, the excuses of the type "no simulators" or "gym is far" are guaranteed not to ride.

I'm not saying that for pushups, squats and pumping the press do not need to buy anything: half of that always under your feet. This is later if a person in rage will enter, he can acquire some specialty. For example, small stopping stops, thanks to which the range of training of the breast muscles is significantly expanding. Or a special yogan type rug to do not do on the floor. Or a convenient thing as a universal horizontal bar combined with bars. Or gymnastic roller. Or step-platform

By virtue of its volume, this publication will be divided into two parts. In the meantime, what can you need a person, whose training is based on exercises with its own weight? In the course, at first, absolutely nothing!

But, if you still want to do more or less comfortable, I advise you to purchase something from a specialty. Start the best from the horizontal bar. Can be self-made, you can buy. However, if there is a finance, it is better to purchase, and, with a pause, for example, which includes also bars.

Gymnastic roller as megaine tools for pumping the entire press. The design is primitive, and the cost is kopeck. I give a guarantee: after the first workout with him, it will be possible at all not bother about the upper, middle and lower departments of the press: to hurt and pull the next day everything will be equally.

In addition, if all the same want to work out the press and standard methods, it may be necessary inclined bench with foot retainers - after all, to write legs every time under the closet, as they advise in many publications by physical culture, not only uncomfortable, but also the legs turns. Yes, and there is a chance that the wardrobe presses!

You may also need a special belt for the head, for the incident, if you decide to pump the neck through burdens, and not by means of classical exercises with the body weight of the body of the "wrestling bridge" or for self-resistance. Also decide here. I can only suggest that you can not buy, but to make it yourself, for example, from a flat rope. Either in general from a dog collar.

But, in any case, from all this good, only the horizontal bar is desirable at first! They are now very inexpensive, especially if you take in the version of the "doorway".

Pluses of training based on exercises with their own body weight.

First, this is the base of any physical training for the simple reason that the exercises described below allow you to load "at a time" just a huge number of muscles.

Secondly, for the handapass, this is excellent physical training.

Thirdly, the exercises with their own weight are good if a person leads a predominantly small lifestyle. In this case, the physical complex is able to shake the organism so so shake so that there will be no trace of thoughts about meaningless existence in the eyes, and all the lethargy in the muscles will disappear at the salary rate.

Fourth, self-grade exercises are very well developed muscular frame. And if you ignore the bodybuilding in the future, then the pre-worked muscles of the body will serve that the basis that will allow you to gain a year to ten-fifteen kilograms of clean muscles without any steroids, anabolics and other rubbish!

By the way, it is for this reason that those who have been engaged in muscular volumes are very quickly added in muscle volumes. eastern martial arts - Just because of the worked physical base. Well, of course, running, sparring and other training, developing endurance, without which, by the way, the muscles also grow quite sluggish.

Exercises with their own weight of the body, selected on the muscle groups being worked with them.

I will give a list of exercises with your own weight with the purpose of visiting the prospect of what will be laid next. And, please pay attention to what despite the few exercises placed in the same group, they give the load different. Accordingly, the study is different.

Pumping neck muscles with a wall.

Push ups bent when legs on a high support.

Tightening "on biceps".
Extension of hands "on triceps" (output by triceps).

Push-ups at elbows directed strictly to the sides.
Circular pushups in the horizontal plane.
Hand breeding in Löj's stop (you can use two gymnastic rollers).

Twisting.
Reverse twisting.
Wiper.
Slide with hands on the floor (you can use a gymnastic video).

Tightening to the door.
Minding the shoulder blades.
Boat.
Thrust to the head.

Static rack of the "rider".
Skater.
Extension of legs from the knees (rear of the hip).
Battering bridge.

Lifts on the fingers of the legs.
Jumping on the fingers.

Below is twenty-two exercises with our own body weight, allowing to fully work out all large muscles Body. Based on this selection, you can create four very good set of exercise with your own body weight. Either split into three groups, and work out each in their training day.

Elaboration of the muscles of the neck.

The physically developed neck is very important in martial arts, because it helps to keep a blow, if it happened to take it on the head, and also prevents its folding, and at the same time, and indigestions. Yes I. appearance Also not in the last place, since the skinny neck, reminiscent of chicken out of the soup, looks not very heroic ...

Pumping neck muscles with a wall.

Exercises for pumping this group of muscles, not very much known. More precisely, it is only one thing: it is a wrestling bridge. " And is classic exercise with its own body weight. Pay attention to it! Usually, the strengthening of the neck muscles is still placed here with hands, but this method refers to isometric exercises, but not to exercises with their own weight. It is very important to understand!

However, since the neck is too fragile part of the body, then the exercise of the "Fortsky bridge" type will not be given here, just as I will not recommend it. It is better to be restrained and start with less traumatic exercises with the wall.

1. Stand back to the wall for some of it from the distance and feel about it in the area above the blades and the back of the neck. Head, respectively, leaned towards the chest.

2. Stripping back from the wall, move away the body from it, which should be direct. Do not throw off the head strongly: there will be enough of that position when it turns out to be on the foot-spine line.

3. Return to the starting position.

4. After the exercise is performed by the desired number of times, stand up to the wall of the face, they will sneak in her forehead and pump the neck in this direction.

Getting started to strengthen the neck muscles, a couple of recommendations should be followed.

1. Twice a week and a couple of months of training will already be enough to see the result.

2. The pace of execution slowed. The first reversals are generally better to do with much less effort. The movements themselves should be carried out without jerks - for the neck this case is contraindicated. When any discomfort appears, weight should be reduced. Especially, it concerns the rolling of the neck with inclons of the side, which beginners should be avoided the first two months of training!

Traveling muscles of the shoulder belt.

Basically, it is the front, upper and rear bundles of deltoid muscles that participate in many movements, for example, in direct blows. And even if there is no such movement, the person does not practice, the muscles of the shoulder belt are won by a sufficient load with any pushing and traction movements.

In order to bring the development of the muscles of the shoulder belt to a qualitatively different level, they are required to purposefully train. Hence, a sufficient amount of exercises with its own body weight has been developed. For example, pressing to study the front beams of the delta or breeding of hands to study the rear beams. To study the upper beams of deltoid muscles, there are pushups down your head. But since this exercise is too complicated for a beginner, below is its lightweight option.

Push ups bent when legs on a high support.

Good exercise to strengthen the muscles of the shoulder belt and, in particular, the upper beam of deltoid muscles and triceps. And he applies to push-ups down his head without support on the wall. If it turns out to be difficult, you can also make an even more easy option for "push-ups on the floor."

Getting Started by training, remember that the neck is not worth it - it should be on the same line with the spine. Movement down is performed before tapping the floor head. The bent position of the body should be maintained during the entire cycle.

1. Take the focus of Löse. Hands place a little wider shoulders, and position the legs on a steady elevation.

2. Flowing back and flexing the body in hip joints, raise the pelvis as high as possible, and then bend your hands in elbow joints, dropping the head to the floor.

3. Touching the head of the floor, raise the body due to the extension of the hands in the elbows.

Operation of the muscles of the hands.

The main muscles of the hands are biceps and triceps. While finding faults to the fact that they all consist of smaller, we will not: because we are interested in the basic study.

And therefore, for comprehensive study of muscle data, there are two groups of exercises: it pulls up with the reverse grip for the development of biceps, and the output of the force on the triceps, which enhanced the load enhanced on them, especially if they are practiced on the floor, and not with the elevation.

We will not sharpen attention to more complex versions, since the above-mentioned basic exercises with their own weight for beginners more than enough.

Tightening "on biceps".

By themselves, pull up this classics of exercises with its own weight and is great for the development of back muscles and biceps. However, for greater development of biceps, tightening it is better to practice in the "grip on yourself" option.

The amplitude of pull-ups must be maximum: in the lower position, the hands are straightened completely - at the upper point of the chest should touch the crossbar. Also, being at the top point, try to lower the blades. Here can help the presentation of what you stuff something in the back pocket of jeans.

The body itself should be straightened and maintain stability. The torso is not swing, inertia does not use, although the trick data is allowed if the task of "finish" biceps is to the end, squeezing the maximum: after all, it is the last movements and contribute to the growth of force!

1. Holding the reverse grip over the crossbar, hang on it, completely straightening the body. Floor's feet touch should not. Therefore, if you have a horizontal bar installed in the doorway, the legs in the knees should be bent.

2. Keeping a stable position of the body, pull it up to the crossbar so that it is the top of the chest touched the horizontal bar.

3. Do not rush back to its original position, completely straightening your hands.

The extension of the hands "on triceps".

Excellent exercise with its own weight, contributing to the isolated processing of triceps. For a hand-to-handman is simply an excellent version of standard pushups, because not only increases the strength of the blows, but also further strengthens the fists due to the exit to them by force due to the contraction of the muscles of triceps and isolated operation in the elbow joints.

Here, this exercise will be given in a strongly lightweight version, since the full version is very difficult and not every manner. However, everyone who wants to test their training can try it in a classic version from the floor, but remember that in this embodiment, it is performed on fists.

1. Put your hands on the edge of the table, the seat of the chair or on the rigid back of the sofa and take the stop of the lying, completely straightening the back, legs and arms. The legs themselves rest in the floor with the tips of the fingers.

2. Supporting the direct position of the body due to the stress of the abdominal muscles and the buttocks, lower the torso due to the bending of the hands in the elbows. The elbows on the sides do not look, but go along the body!

3. Through triceps, go back to its original position.

Breast muscle study.

Many fitness fans using exercises with their own weight, begin their weekly workouts from this part of the body. In the exercises of the breast muscles offered below, several joints are involved immediately, so in the course of their practice, the muscles of the hands are additionally developing.

For those who are important that the training for the chest is more isolated, should be followed in order to mainly worked the muscles of the chest. Otherwise, part of the load will take on triceps and front bunches of deltoid muscles. And hence it follows that the training will not be able to reveal the entire potential of the breast muscles.

Push-ups at elbows directed strictly to the sides.

Since we need to give a load on the breast muscles, it should be followed by a rule that has been developed precisely for this case: palms must be deployed to each other so that your fingers look at each other. Elbows, respectively, look at the sides.

Further, a number of rules "bed" ... elbows should be in accurate over the palms, for the simple reason that the same principle applies here as in squats: if the joint goes beyond the support area, it begins to collapse. And we do not need this kosyakkin! Another nuance: It is necessary to descend completely, touching the floor with breasts, and when you approach your hand, you should completely straighten. But if you want to give extra load, without going beyond the training time, then your hands can not be fully straightened to turn off the hands in the joints, the muscles did not relax.

And one more subtlety: there should be no body in the lower back! If there is a problem with this, then before practice, push ups should be mastered the summory exercise with its own body weight, known as ".

1. Take the focus of Löse. Hands are a little wider shoulders, palms are deployed so that the fingers are directed to each other: elbows, respectively, to hang on the sides. Legs together. The whole body from head to heels is a straight line.

2. Fixing the position of the body due to the tension of the abdominal muscles and buttocks, bend your hands in the elbows and go down until you touches the floor.

3. Return to the opposite position, completely straightening your hands in the elbow joints.

On the one hand, this is a complicated variant of classical pushups that give a concentrated load on one of the hands in relation to 65 to 35. On the other hand, it is a different class of exercise with its own weight, which can be attributed to "circular pushups". And his feature will be what it teaches the coordinated work of the muscles of the hands, which is very important for the handapass. And especially for those who study the battle styles based on the image of a circular motion.

1. Start with a standard initial position in the "Lözka" stop.

2. By lowering the body to the floor, begin to shift its weight for one of the hands, redistributing the load on the muscles, so that the body weight is fully accounted for somewhere in the middle of the body lowering the body.

3. Continuing to descend, on the arc begin to shift the body weight to another hand. Ideally, when the body turns out to be at its lowest point, the first semicircle will end.

3. Continuing to shift the body already on another hand, perform push up. Ideally, for one pressing cycle, you must have a circle, an incented torso.

4. Spread the same way, but start moving the body already on another hand.

Highly good exercise With its own body weight, processing big breast, triceps and front bunches of deltoid muscles. And despite the fact that it is quite difficult, they love and respected in all gyms and even beyond that.

For greater exercise efficiency, you need to adhere to a number of requirements ... To begin with, the forearm and bars must be perpendicular to each other, since only such a position can correctly redirect the body weight, shifting it to the chest muscles. As a result, the probability of elbow injury is almost absent.

Further, the elbows should not be breeding to the sides, and the body itself should not be omitted too low to avoid excessive load on shoulder joints. At the upper point of movement, the hands should be straightened completely, which automatically includes triceps.

Since the special simulator will most likely not be, except for the case, if you did not acquire the horizontal bar combined with bars, you should use chairs, even in this Vrintage, of course, not quite convenient. And, of course, chairs should be comfortable and eliminating the likelihood of turning during the exercise.

1. Enroll your hands on the back of stable chairs and bend the legs in the knees so that they do not touch the floor.

2. Saving vertical position Forex, flex your hands in the elbows and go down until you feel the stretching of the breast muscles. The body at the same time slightly leans forward.

3. Return to the starting position, completely straightening your hands.

Hand breeding in Löj's stop.

Almost forgotten, but excellent exercise in its own weight for the development of large breast muscles. It can be considered as an option of exercise on the press using a video, only in this case, the hands go no along the body, but to him.

2. Create such an article was absolutely necessary for the reason that many are very often limited to the usual "five" type "tightening-push-ups-on press-squats". Of course, these "five" is better than nothing at all, and perfectly fit as a primary complex to any novice. But for the high-quality study of the muscles of the body, a more detailed selection of exercises with its own body weight is necessary.

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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 are a complex exercisewhich is based on holding or lifting its own weight. There are hundreds of examples of how classes helped to achieve 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

For proper selection An effective exercise program 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 complexes of exercises that help develop strength, endurance and muscular weight Body.

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 you consider except, exist 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.

Program of training with its own weight for men and women at home helps not only to deal with excess weightBut 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).

And, on initial stages Training will be able 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:

Push ups. The load can be shifted to the desired muscle, if you correctly change the position of the hands.
Squats. The entire bottom of the body receives excellent load.
Tightening. Exercise that involves a large group of muscles (in particular, back and hands).
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:

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.
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 ups narrow grove:

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 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.

Work 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 man physical qualitiesnecessary 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.

In training included power exercises With its own weight, 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:

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

10 push ups for 2 approaches.
15 pushups between chairs, 4 approaches.
Push ups with a wide and narrow hand set. 6-12 times 2-3 approaches.
10 squats, 4 approaches.
10 squats on one leg, 2 approaches.
Standing to make 15 lifts on socks, 3 approaches.
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 own physical trainingIn 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 effective exercises For domestic workouts with their own weight.