Bodyweight exercises are often overlooked by people, most of the training that takes place in the gym with free weights. We have selected the best five movements who recommend fitness instructors and coaches in rhythmic gymnastics to improve the power performance, flexibility and strengthen the ligaments.
Squat on one leg
Friends since high school squats "pistol" is often forgotten to include in the training program with its own weight, and for good reason: it's the best exercise for the legs, which only can be done without additional weights.
Most likely, the first time to sit down on one leg, you will not - use the bench as insurance. First, sit down on it, then when you are confident in their abilities - get in the classical technique: arms extended in front of him, back and free leg straight.
Who are the bridge unless the lessons of yoga, although the effectiveness of this exercise is really high: If done correctly, the movement strengthens the back extensor muscles of the buttocks, hamstrings, upper back muscles press and even the top of the chest.
Start to perform the bridge from a prone position on the back. If the first attempt to get up does not work, reduce the amplitude of adding another point of support - the crown.
This is a variation of the classic static Davis on gymnastic rings, adapted for training on the ground. Sit on the ground with the United straight legs, and then try to climb on hands, holding legs in the vise.
If at first you do not succeed in output, try to shift the center of gravity, just your knees bent and legs crossed to the body. With each new exercise is trying to achieve the right angle between the abdominal muscles and legs.
Handstand forces to work all of your body stabilizers. For the upper body perform a static and did priceless - very good load on the deltoid muscle.
The first attempts to exercise the vestibular apparatus and the shoulder belt will turn downs, but do not despair: try to practice against the wall or any other support.
Pull-ups - a "gold" exercise, which include almost all the training sets. Safety and quality of its execution, you can determine what shape is the athlete.
If the pull is not very successful, they can be performed by the Australian method: find a lower bar, go to it and pull her torso, trying to work only the muscles of the back with a delay at peak contraction.
Each of these movements separate develops certain muscle groups and can be used as an excellent bonus to the main routine exercise. If the gymnastic movement occurred to your liking, you can combine them into a single program, to allocate a separate day to perform.
Squats on one leg - 2 sets of 10 reps (per leg).
Gymnastic bridge with a focus on the top - 2 sets of 20 seconds.
L-corner with bent legs - 2 sets of 20 seconds.
Handstand, drawing - 2 sets of 20 seconds.
Australian pull-ups - 2 sets of 10 repetitions.
For advanced athletes:
Squats on one leg - 3 sets of 10 reps (per leg).
Gymnastic bridge - 3 sets of 30 seconds.
L-corner with straight legs - 3 sets of 30 seconds.
Handstand - 3 sets of 30 seconds.
Pull-ups - 3 sets of 10 repetitions.