If you do not like going to the gym, you're not alone . The good news is - you can get results in the comfort of your own home with a few simple exercises at home.
The formation of the body can be effective. Weight can be a substitute if necessary. Training using your own body weight as resistance source is a proven technology for fast results .
Here are the ten best body weight exercises that give great workouts and great results - without the gym.
1 . Supine pull-ups (works major muscles of the back, shoulders and biceps ) Use two chairs and a pole - a heavy broom handle works well . WARNING: Make sure the chairs are stable and that the broom handle is strong enough to support its weight. You could be seriously injured if the pole were to break or the chairs to slip . Lie on your back in a small bar. Grab the bar with a wide overhand taken . Pull up . Lower and repeat for 6-8 reps .
Two . Supine Biceps ups (biceps , some back ) use the same chairs and arrangement of poles 1. Sit under a low bar. Grab the bar with a reverse grip ( palms facing you ) , hands about shoulder width apart . Keeping your body upright , pull up until your chin just clears the bar. Focus on the tension in your biceps , trying to relax the rest of the body . 6-8 repetitions.
Three . Push- Ups ( chest , triceps, shoulders) The key to targeting the chest with Push- Ups is the direction you move your elbows. As for bench presses , the elbows away from the body to target your chest and held close to the body to target the triceps. Place each hand just outside your shoulders, slightly behind the shoulder line . Hands pointing straight , stiff as a board upper body . 6-15 repetitions.
April. Tent pectoral ( mostly upper chest) Take No. 3, but walk your feet forward so your body is bent at the waist and hips are in the air. Bend your elbows and lower your body until your nose touches the ground. Push up . Repeat . 6-8 repetitions.
May Pumps, triceps Position ( you guessed it - triceps, and some chest) Begin with fingers forward position # 3 , hands slightly less than shoulder width . Lower your body to the floor keeping your arms against your body. Push up . 6-8 repetitions.
June Triceps exercises with chairs with their hands behind their back, you not press your palms on the edge of a chair . Your hands should touch elbows should bend outward. Soak in this position relieves a lot of stress on the elbow and shoulder. Down, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body leaning slightly forward throughout the movement. Press you until your arms are straight . 6-15 repetitions.
July. Squats with one leg ( front thighs , glutes , hamstrings ) Stand perpendicular to the wall , on an arm's length of her. Extend your arms to the side and place your hand against the wall just below shoulder height . Tilt the wall at 45 degrees. Fold back the other leg. Keeping your body upright , lower knee position not bearing the weight is close ( but not touching ) the ground. Lean against the wall . Click back to the starting position. Repeat 6-8 reps .
August Bridges single leg hamstring Lie on your back with one leg , heel on the floor. Keep the other leg on the floor. Pushing through the heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 repetitions . Repeat with the other leg. You can control the resistance and the extent to which the glutes contribute by changing the distance of the cord is positioned relative to the donkey.
9 . Start slots slot taking a big step forward , keeping the head and torso upright. Lower the hips and allow your knee drop to a point just before it touches the ground - do not let your knee touch the ground. To return to the top , push the leg forward and one step back when the knee is completely straight . Repeat with the other leg , 10-15 reps each leg.
10 . Stair Running Stair running is not considered as a resistance exercise , and in fact, has high demands on the cardiovascular system . However, it also does an amazing job of conditioning the lower body . If the knees are in good condition , try 10-20 sprints to a floor , preferably two stairs at a time. As you get stronger , work number slowly , keep one hand on the banister to catch you if you lose your balance . Treat yourself to a major challenge to the use of a backpack full of books, good and heavy.
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