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A set of bodyweight exercises to improve fitness

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A set of bodyweight exercises to improve fitness
The contents

  • Use fitness workouts weight
  • Basic strength exercises with its own weight
  • Examples of fitness without using weights

Physical exercises that are weight bearing have one distinct advantage – accessibility. For their implementation do not need to purchase special sports equipment and projectiles, you can do in any free time and any convenient place. The physical activities are considered universal and can be used to solve any problems with the figure, but also to improve health.

Use fitness workouts weight

Fitness classes not using additional sports equipment and weights are useful for several reasons:

  • comes in tone, strengthens and develops the muscles throughout the body;
  • reduced negative impact of lack of physical activity, prevents the emergence and aggravation of diseases caused by physical inactivity;
  • decreases the amount of subcutaneous fat and total fat tissue;
  • increase physical performance such as strength and endurance, improve coordination and sense of balance, increases the rate of reactions and the overall level of physical training;
  • improves the function of all systems, normalizes the psycho-emotional state, increases immunity.

Basic strength exercises with its own weight

Basic bodyweight exercises, which can be used to form a program of physical activity to address the most common problems with the figure are:

  • Squats.

This is a training movement has many variants, but the classic technique involves lowering the pelvis to the level at which the knee bends are formed right angles and thighs are in the same horizontal with the floor surface. Using during fitness workouts are different variations of squats, you can strengthen all the major muscles of the lower limbs, and even such difficult-to-study muscle groups like the muscles of the inner thighs. Technically similar to the squat lunges, where the pelvis goes down after making a step forward or backward, and the body weight is transferred to one lower limb.

  • Push-UPS.

This exercise is carried out as follows: you need to stretch your palms to the opposite surface (wall, bench or floor) and bending the upper limb closer to her chest. Straightening the elbows and return to starting position. Depending on the initial level of training, in fitness training, you can include easier versions of pushups (on wall or knees) or complicated (on one hand or cotton).

  • The pull-UPS.

Technique this exercise is very simple: you have to hang on the bar by bending the elbows to pull yourself up by lifting your own body weight. Working on muscle and intensity will depend on the nature of the grip.

  • Twisting.

This exercise has a large number of embodiments, and all of them are used for training muscles press. The basis of any kind of twists lies a mechanical process of lifting the upper torso, where the abdominal muscles actively contract and stretch, strengthening in this way. Also study the muscles of the abdomen is possible if to include in fitness training lifts of the lower limbs lying on the floor or in vis on the crossbar of the horizontal bar.

  • Hyperextension.

To accomplish this, you need to lie down on his stomach on the edge of the sofa and hang your upper body, securely fixing the lower limb. Next is to lift the torso, exhaling at the top of the lift, and back down. This exercise effectively working the back muscles and strengthens the spine.

  • Strap.

Classical technique is based on fixing the body in a stationary horizontal position with a focus on forearms and socks feet for the maximum possible period of time. During the run of the bar is an intense static load on the whole body, so it can help to tone all the muscles. For variety of fitness workouts or solution of individual problems with the figure in exercise program weight you can include the bar at arm’s length or its side option.

  • Burpee.

This exercise is a combination of several basic exercise movements (squats, planks, push-UPS and jumping) performed in sequence. First you need of upright spaced on the width of the pelvis feet deep to sit down, to rest hands on floor in front of you and a sharp movement to take foot back, adopting a posture strap. While in plank, you should do push-UPS and jump back in the focus of the squat. Finally, you should jump out of the squat as high as possible.

Examples of fitness without using weights

Based on the above exercises and their variations can be a multitude of fitness programs for people of both sexes. For example, girls struggling with excess weight, you can exercise according to this scheme:

  • Warm-up lasting 7-10 minutes.
  • Push UPS from the bench or from the floor to the emphasis on hands and knees (2 sets of 15 times).
  • Leg lifts for pumping press (3 sets, 12 reps).
  • Lunges (2 sets involving 10-15 repetitions on each leg).
  • Plie squats (12 times in each of 3 sets).
  • Burpees (10-15 times).
  • Hitch-based exercises for stretching (5-10 minutes).
  • Athletes of both sexes, who want to develop the muscles of the back, strengthen the spine and prevent lower back pain, unable to carry out the following fitness training weight:

  • Warm-up (5-7 minutes).
  • Hyperextension (3 sets of 12 times).
  • Pull-UPS (10-15 times in each of 3 sets).
  • Pushups (3 sets of 10 repetitions).
  • Strap running at least 30 seconds.
  • Hitch.
  • Men to increase the level natrenirovannosti and maintain good physical shape can perform the following fitness classes:

  • Warm up for 5-7 minutes.
  • Twisting crunches (4 sets of 15 repetitions).
  • Pullups (2-3 sets of 12 times).
  • Pushups on one hand (10 times in each of the 3 approaches).
  • Lunges (3 sets of 15 repetitions for each lower limb).
  • Burpee (15-20 times).
  • Hitch to stretch muscles and restore heartbeat and breathing after an intense fitness workout.
  • Uses photographs Shutterstock

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