Exercise with own weight at home. Complex exercises with their own weight for men and girls

Many lovers of a healthy lifestyle prefer instead of attending a gym to perform a personally designed complex at home, suggesting one exercise with their own weight after another. And their motivation - to save on buying a subscription to the gym - is quite rational.

In order to improve health, to become more dexterous, flexible, to increase their strengths within the II - III sports category, such activities are quite enough. It's another matter if the practitioner sets ambitious goals: I have a sports rank and above. In this case, you can not do without a coach and a specialized gym.

Is it possible to train at home?

A universal way of physical improvement of a person are exercises with their own weight at home. They are relevant if the trainee does not have the opportunity to attend the gym (due to remoteness, shortage of time, or for other reasons). In favor of this type of training says their availability.

It is important to correctly assess your level of health, so as not to harm him with such physical activity. After all, physiologically training is stress for the organism, accompanied by super-recovery of muscle tissue. And you have to be ready for stress. In a word, it is necessary to take up exercises with own weight at home, observing some caution.

To test the work of the heart is well suited test to restore its normal rhythm after the load. But if you did not pass it, you should not be sad. So, you should first practice cyclic, dynamic, training the heart.

Warm up

To start regular training for people suffering from chronic diseases, should only be with the consent of the supervising physician and with the observance of periodic monitoring of the state of health.

Do not forget that in order to avoid injuries, you can perform any exercise with your own weight only after pre-warming up the workout, warming up the muscles and preparing them for the physical activity of the main complex. And before the warm-up is recommended a moderate cyclic load, preparing for training cardiovascular system, the type of moderate running for 15 - 30 minutes. Ignoring warm-up is fraught with injuries. After all, any physical activity is a stressful influence on the muscle fibers, leading to their super-recovery (in a larger volume).

On the complex exercises with their weight for men

A complex of exercises with its own weight for men can have many options. Usually it includes 7-10 exercises. Each exercise (their group) has a goal - the development of a certain set of muscles. For men, it is recommended separately - on different days of the week - to work out different muscle groups. For example, a two-way training:

1. Chest, deltoid muscles (their bundle "covers" the shoulders), the widest muscles of the back, legs - moderately.
2. Biceps, abdominal muscles, legs - accented.

The four-cycle cycle for a week involves two trainings per week for the first option and two for the second. Combine the exercises should be guided by the muscle group being studied. It is important to know which exercise corresponds to it.

Exercises for different muscle groups

Let's represent this correspondence for exercises with own weight:

• Chest - push-up from the floor, classical pull-up;
• Deltoid muscles - pulling on the bar, exercise "side bar";
• The broadest muscles of the back - pulling on the bar with a wide grip, flexing-extension of hands on the bars;
• Legs - moderate squats on both legs: classical or pli-type;
• Biceps - pulling on the crossbar with a back grip;
• Muscles of the abdominal press - tilts to the toes of the feet or footsteps behind the head;
• Legs (accentuated) - squatting on one leg.

In what loads should women limit themselves?

Undoubtedly, the exercises with their own weight for girls have their own peculiarities. Women should do more cardiovascular movements, since their anatomy presupposes a higher fat content (by 7-10%).

They are not recommended to form a female figure accented sets for the development of the widest muscles of the back, deltoid muscles. Also, classical exercises are not recommended, forming the front surface of the foot according to the male type.

However, it is a misconception that a lot of the training woman "builds" an impressive muscle volume due to intensive training. We will calm down the training women of the fair sex: due to a natural deficit in the female body of testosterone, this is impossible. Therefore, the above complex is made taking into account the mentioned limitations, which do not correspond to the female type of the figure (the development of the widest back muscles, the muscles of the front thigh band.) It is natural that exercises with own weight for men are different from female ones.

The turnstile is like a classic exercise

Among the set of exercises is a group of classical, i.e. Universally recognized, found in the training of most people. Let's start with pulling on the bar.

It is called basic for the development of the muscles of the hands, the shoulder girdle, the muscles of the back.

Trained male athletes perform pull-ups in 4-5 approaches 10 times. Women enough 3-5 times in the set. However, if this is not allowed by the physical form of the physical education adherent, then flexing-unbending his hands in the vise on the crossbar is as many times as possible. However, from the training to the training the number of repetitions should be increased.

To begin with, traditionally the best exercises with their own weight for men include pulling on the crossbar. It has an ancient history, because the first tourniquet was the spear of a Roman legionnaire, sandwiched between rocks in a narrow gorge.

Stretching on the horizontal bar

Note: this exercise is predominantly male. Women practice it, but with less intensity. In view of the importance of the exercise, it is recommended to install the tourniquet at home.

To do this, measure the gap between the walls in the corridor. Buy a sports tourniquet horizontal tube with spacers of suitable dimensions. A hired worker with a puncher will fix it for half an hour.

The exercise itself should begin with a classic pull-up. Starting position: from the vis on the crossbar, the arms - on the width of the shoulders, the brush grip on top. Simultaneously, both hands bend at the elbows until the chin is above the crossbar.

Pulling is performed ten times in four sets. It is this intensity - the minimum to improve the physical tone. Thus, the upper fasciculus of thoracic muscles is strengthened, moderately triceps, deltoid muscles.

Another exercise with its own weight on the crossbar, which we will mention, is called pulling back with a narrow grip. In this case, the hands on the crossbar are placed one from the other at a palm rest. Hands bend at the elbows before fixing the chin over the crossbar. There are also four times in ten sets. This exercise accentuates the biceps.

The third exercise - pulling a wide grip (arms - wider than the shoulders, the crossbar is wound over the head). In addition to a moderate load on the muscles of the hands, so also the latissimus muscles of the back ("wings", as they are called pitching) are trained.

Push-up from the floor (lath)

The second name of the exercise mentioned in the subheading is the flexion-extension of the arms lying in the abutment. Practiced by men.

The classic option - the hands are located on the width of the shoulders. At the lowest point, you should touch the breast (but do not rest!) On the floor. Performed depending on the fitness in the 4 sets of 35 - 50 times.

For women, push-up from the floor is partially replaced by a "bar". This is a static exercise. The trainee rests on forearms and toe socks on the floor and, thanks to the tight press, the trunk holds straight, without sagging.

Squatting

Squats are another basic exercise in physical fitness. Trained legs determine the speed and endurance of a person. It, in addition to the development of leg muscles, is a good indicator of the cardiovascular system (Martine test.)

Let's consider classical squatting, forming muscles of legs on a man's type. The legs are located on the width of the shoulders. For proper performance, the back should be flat, and the knees do not move from the imaginary axis passing through the thumb of the foot. For an accentuated load, squat should be on two counts, and go up by eight. This forms the anterior surface of the thigh. Exercise is performed in 3-4 sets of 30-100 repetitions.

Squatting of another type - plie (butterfly) - is recommended to women. It forms elastic buttocks. In this case, the knees are bred in the sides. The number of sets and repetitions is similar to the classic squat option.

Sometimes an exercise with its own weight is as effective as training with a barbell. It's about squatting on one leg (at a time when the other leg is stretched forward). How many times to do it? Start as much as you get (exercise physically difficult) and gradually bring up to 10 repetitions in the set. Three sets are recommended for training.

Development of abdominal muscles

It is clear that a good figure (meaning both male and female) involves an uplifted chest and a tight belly. Obviously, exercises for training with their own weight in their classical form necessarily involve strengthening the abdominal press. And this is not surprising. After all, in almost any physical activity these muscles participate. They play the role of stabilizer, carrying out general coordination of movements.

In addition, their development involves a greater amount of training work than, say, the development of the widest muscles of the back or biceps. Perhaps that is why trained athletes do not miss the opportunity to boast of their "cubes".

Usually a complex of exercises with its own weight presupposes a separate training of the upper and lower parts of the press. At home, two exercises are most often performed for this purpose. And the starting position for both - lying down.

To train the upper part of the press the feet are fixed, hands in the lock with the horizontal position of the body are fixed on the back of the head. When tilting, hands are released from the lock and the toes are touched. Then the body returns almost to the horizontal state, and the hands - to the lock behind the head ("almost" means: the back does not touch the ground). This achieves additional tension of the muscles of the press. The exercise is performed in 4 sets. The number of repetitions in each of them is 35-50 (depending on the degree of fitness).

When performing the exercise on the lower part of the press, the handshake fixes the upper part of the trunk, holding out with his outstretched hands for stationary improvised items. Both legs are straight. They synchronously break away from the ground and touch the floor behind their heads. In the reverse phase of the movement, they also drop directly, but slightly, not before touching. As in the previous exercise, thus, the effect of muscle tension of the press is achieved throughout the entire exercise cycle. The number of repetitions is also similar to the first exercise.

Conclusion

Complexes of exercises with their own weight can lead a person's body into an excellent functional state.

Moreover, exercises with their own weight, according to experts from the sport, are for the athlete an indispensable step in his development. But haphazardly overload with premature complications unprepared by training cardiovascular system.

For many people, the above is enough for good health. However, some of those involved, after completing the "with their own weight" stage, go to lessons under the guidance of a coach in sports sections and gyms.