Bodyweight exercises, which many people underestimate Bashny.Net

Bodyweight exercises are often underestimated by people, most part of training which takes place in gyms with free weights. We chose the five best movements, which recommend that fitness instructors and coaches in rhythmic gymnastics to improve strength, flexibility and strengthen ligaments.





Squat on one leg

Friends from school squat "pistol" is often forgotten to include in the program exercises with their own weight, and for good reason: this is the best exercise for legs, which only can be done without additional weights.

Most likely, the first time to sit on one leg you will not use the bench as insurance. First, sit on it, then when you are confident in your abilities, sit in the classical technique: arms extended in front of him, back and the free leg straight.

The gymnastic bridgeis Now the bridge be perhaps that the lessons of yoga, although the effectiveness of this exercise really high: when performed correctly, this movement strengthens the back extensors, the muscles of the buttocks, hamstrings, upper back, muscles of the press, and even the top of the chest.

Start the bridge from the supine position. If the first attempt does not stand out, reduce the amplitude by adding another pivot point — the top.

L-cornerIs a variation of the classic static hang on the gymnastics rings, adapted for training on earth. Sit on the ground with the United straight legs, then try to get up on his hands, keeping the legs in vis.

If at first exit fails, try to shift the center of gravity, just bent his knees and legs to the body. With each new training session try to achieve a right angle between the abdominal muscles and legs.

Handstandhandstand makes the work all the stabilizers of your body. For the upper body this statics is invaluable and is a very good load on the deltoid muscle.

The first attempts of training the vestibular apparatus and the shoulder girdle will result in drops, but don't despair: try to practice near a wall or any other support.

Pull-UPSPull — UPS- this "Golden" exercise, which include almost all training sets. According to the technique and the quality of its performance, you can determine what kind of physical shape is an athlete.

If pull-UPS turn out not very successful, they can be run by the Australian method: to find a low bar to go under it and pull up to her torso, trying to work only back muscles with a delay at the point of peak contraction.

ProgramEach of these movements separately develops certain muscle groups and can be used as an excellent bonus to the main training program. If the gymnastic movement you really liked, you can combine them into one program, with separate day to perform.

For beginners:

• Squats on one leg — 2 sets of 10 repetitions (on each leg).
• The gymnastic bridge with the emphasis on top — 2 sets of 20 seconds.
• L corner with bent legs — 2 sets of 20 seconds.
• Handstand with support — 2 sets of 20 seconds.
• Australian pullups — 2 sets of 10 repetitions.

For advanced athletes:

• Squats on one leg — 3 sets of 10 repetitions (on each leg).
• Gymnastic bridge — 3 sets of 30 seconds.
• L-area with straight legs — 3 sets of 30 seconds.
• Handstand — 3 sets of 30 seconds.
• Pull — UPS- 3 sets of 10 repetitions. published
  
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Source: lifehacker.ru/2015/09/02/uprazhnenija-s-sobstvennym-vesom/