Tip 1: How to build muscle your weight

gym is too far away.The bar does not fit into the interior of your apartment.The reasons are many, but that is no reason to give up sports.After all, when you always have the best trainer - your body.Using only your body weight, you can create the perfect musculature.
you need
  • high horizontal bar, Swedish wall, a low horizontal bar, stools, gymnastic bench.
Guide
1
push-ups with a focus on the wall feet ( muscles shoulders and triceps).
Stand facing a wall.Get down on all fours, hands approximately 30 cm from the wall.Take the position of the headstand: heels touch the wall, arms bent at the elbows, the head rests on the floor.Flatten the hands to the head appeared above the floor, and the emphasis was entirely in his hands.Lock position for one second and then return to its original position.Perform as many repetitions as you can.
2
Raising legs ( muscle press and hip flexors).
Grasp the bar high enough so that his feet almost touched the ground.Hands shoulder width apart.On th
e inhale pull your thigh to the abdomen to the lower leg were at breast height parallel to the ground.Exhaling slowly return to starting position and repeat again.Perform 3 sets of 15 repetitions.
3
pullups ( muscles of the back).
Grasp the bar wide grip, his feet almost touching the ground.Engage muscle arms and back from the beginning of the movement.Legs slightly bent at the knees.Tighten so that the chin is over the bar, then slowly return to starting position.If we take the reverse grip bar, the exercise will be easier to perform, while it will also develop the biceps.
4
Output power ( back muscles, triceps, shoulders, hips).
Grasp the bar, legs bent at the knees.Drawing hands, carry the body over the bar with his hands and keep your balance.Hold for 1-2 seconds and return to starting position.The case should not deviate neither backward nor forward.
5
Squats with an emphasis back on the wall (hip flexors, glutes).
his back against the wall so that the spaced shoulder-width apart feet distant from it by about 60 cm. Slightly bend your knees and hold this position for 10 seconds.Knees bent, lower your body down and down, and over a 10-second commit.Continue to fall, while the number of positions reaches five, the latter of which body should be as close as possible to the floor surface.Just sliding back up the wall and climb up.Repeat.To increase the load - Increase the delay time in each position.
6
Reverse push-ups (chest triceps, delta).
Put a chair at a distance of about one meter from the gymnastic bench.Uprites straight arms in a gymnastic bench behind his back, put his feet on the edge of a chair.Holding the body upright, bend your arms up until the shoulders become parallel to the floor.Return to starting position.
7
uneven ups (pectoral muscle , the front part of the cortex).
Put your feet on the bed, his hands on the floor.And under the right arm should stand, for example, the book.Straighten your body in line with the feet.Lower body by bending your elbows.Sharply push down on the floor so that housing, rising up, shifted to the right.Land on a stand with the left hand.Press the floor as usual.Alternate push-ups - a push to change hands.Make a minimum of 12 push-ups.
8
Pendulum (front and sides of the crust)
Lie back on a gymnastic bench.Grasp the edge of the hands behind his head.Raise legs joined up at a right angle to the body.Tilt legs to the side connected to an angle of 45 degrees.Gently move the legs in the opposite direction.Make 8 repetitions on each side.
9
Ups Calf (gastrocnemius muscle ).
Stand on a book or a low stand on your toes, heels hanging freely.Slightly bend your knees.Climb up as far as you can, pause for a second, return to starting position.Make a minimum of 100 repetitions.
10
wiring on towels (pectoral deltoid, the front part of the cortex).Take
emphasis lying on the slippery floor.Under each arm lay on the towel.Keeping the position of the hands and body intact, dissolve towels in hand, hold hands slightly bent.When the chest almost touches the floor, return to starting position.Do 12 repetitions.

Tip 2: How to build your weight

Some exercises to build muscles and increase their strength can not be done without special weighting.They help to transfer training to a new level, where the efficiency of conventional exercise falls.However, you can make the muscles in relief, using the weight of your own body.The peculiarity of these exercises is that they are designed to increase endurance.In addition, their performance does not need to buy additional sports equipment.But most importantly - your own weight in this case will be your friend, because the greater the weight, the more effective exercise.
How to build your weight
Guide
1
Our body - a versatile tool that can help itself to become more fit and strong.Basic exercises using own weight - this push-ups, lunges, squats and pull-ups.Before training required to heat the muscles and do stretching exercises.
2
Pushups.You can perform this exercise on horizontal and vertical surfaces.The higher the angle, the more effective exercise.So the most effective will be push-ups, and the most gentle - push-ups from the wall.If your muscles are still weak in his arms - start push-ups from the wall, with each passing day departing from all over the walls.There are variations of push-ups - reverse push-ups.For its implementation should be back to support, put his hands on her and down, straighten the body.
3
attacks.These exercises help to work out the muscles of the buttocks and thighs.For the exercise, stand with your feet together or put one foot width.Expand shoulders.The hands can take a dumbbell, lower them along the body.Then you can make an attack either forward or backward.
4
Lunge forward breathe and do the right foot a big step forward.The entire weight of the body move slightly forward.Thigh working leg should take the vertical position.It is important when performing these exercises correctly up to prevent damage to the knee joint.Get up only due to the efforts of the working leg rendered forward.Housing in any case be straight.Repeat the same exercise for the other leg.
5
Lunge back: take a step back, and then slowly lower yourself, keeping the body straight.The width of such steps, calculate to the shin of the front leg was strictly vertical floor.Body weight should be felt in the heel feet, lunged back.At the same time the working leg is on the toe, knee almost touching the floor.In the starting position back, pushing the heel broken legs.Do not lift by repulsion heel legs, which made an attack back.
6
Squats.Squats, lunges as well as allow to work the leg muscles.Perform they can be in various forms and with varying depth - the deeper the squat, the better.Options Exercise: squat with your knees forward, to the side.
7
pullups.These exercises develop the muscle groups of the back, shoulders and neck.All that is needed - to catch up on the bar, overcoming the weight of your own body.To the hand from slipping, it is recommended to put on special gloves hands.You can start with the bar located a few feet from the floor, then your own weight will be much less than when in the free vise.The gradual transition to a more highly placed the crossbar.

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