Exercise with own weight: program, exercises

Many beginning athletes, trying to achieve any results at the dawn of their career, spend too much energy and energy on completely unnecessary actions. It's about hiking in gyms and training with weighting. Few people know that at the initial stage of training with its own weight will allow everyone to quickly and not less effectively solve all the tasks.

In the focus of this article - several ready-made programs for beginners with a detailed description that will quickly get involved in the world of big sports and achieve visible results without going to the gym. It's just about training with your own weight.

By arranging the points

Before embarking on a detailed study of worthy exercises, it is worth to deviate a little from the main topic and focus on goals. The fact is that many beginners believe in the existence of specialized exercises. For example, for weight loss, one complex is performed, and for set of mass or force - completely different exercises.

In fact, there is no difference. Strength training with its own weight is quite capable of forcing a beginner athlete and lose weight, because only two factors are important here: the frequency of heart rhythms and the response of muscle tissue to the load. For losing weight, you need to raise your pulse, you need to "beat" the muscles for strength, and the gain of weight will be provided by isolated exercises.

Inventory and simulators

We can not weave the working area out of the air. In any case, ancillary simulators will be needed. Ideally, most beginners should have a bar and bars at their fingertips. Professionals recommend buying a 3 in 1 simulator, which includes all accessories for working with your own weight. In extreme cases, the problem can be solved with a couple of chairs, but the probability of getting injured in such cases increases dramatically.

Also, to conduct training with the weight of your own body, it's time to get a special mat for yoga, which can be found in any sports shop. Such an accessory is needed more for hygiene purposes, since most exercises will have to be done lying on the floor.

Professional athletes recommend newcomers to look in the sports shop and rubber tourniquet for training. This accessory, literally for several years of its existence on the market, quickly attracted the attention of many newcomers, because with proper use it allows you to effectively work out any muscle of the human body.

The main advantage of a beginner

The best exercise with its own weight is the usual sit-ups. The program of training with own weight for the house simply does not do without them. And squats are effective for both muscle mass gain and weight loss. In the first case, you need to perform exercises slowly, concentrating on each repetition, and to get rid of the fat layer you should crouch quickly and do not get carried away by a long rest between the approaches (40-60 seconds maximum).

In squats, technique is important, which not only allows you to focus the load on specific muscles, but also is able to protect against injuries. The beginner must fully control the position of his body:

• Flat back (it is desirable to bend forward with your chest, keeping the shoulder blades);
• At the lowest point of the hip squat should be parallel to the floor, and the knees - do not go beyond the level of socks.

Also, many trainers recommend always to raise their knees to the sides and not to tear off the heels from the floor. It is clear that there are a lot of requirements, but all of them are aimed at protecting joints from damage. In the initial stages it is recommended to hold onto a chair or a wall, so as not to fall.

Load Focusing

Slipping the body forward on one leg is also an effective exercise. A training program with its own weight often requires attacks several times a week, as they are not isolated and allow the development of different muscles on the legs by shifting the center of gravity.

Thus, when the back is deflected and the back is straightened, the back of the thigh is placed under the load. The main thing here is always to control the body: the angle between the body and the floor should be 90 degrees. But a small slope (20-30 degrees) forward shifts the load on the front of the thigh, and the muscle is turned on only when the leg is unbent. However, professional athletes recommend newcomers still control the attack, not allowing the knee joint to fight against the floor, as it can damage the knee cap.

Without gymnastics can not do

Muscles of a back of any person are difficult enough to develop, as they and so are constantly involved. They work when walking, maintaining balance or creating effort with tilts and squats. However, it is these muscles that can cause the body to burn excess fat, since it requires a lot of energy and energy for their work.

The training program with its own weight for men always has a pull-up, but many coaches who offer this program to beginners lose sight of the fact that most people simply do not know how to perform this exercise. This will require the experience of gymnasts who know how to get back muscles to get involved in the work.

The usual slopes of the body forward create a load on the lumbar region, but the retraction of the elbows back directly in the slope loads the latissimus muscles of the back. Yes, pull-ups such exercises will not be replaced, but at the initial stage still activate large muscles.

Extra accessory for pull-ups

And yet, training with their own weight for men should contain in their list exercises to strengthen the back. This is where the athletic tourniquet and horizontal bar will come in handy, which will make it possible for any beginner to pull up. The solution here is quite simple:

• The tourniquet is thrown across the bar and tied into a loop;
• The athlete, taking the bar with his hands, fixes one leg in the loop loop (at the bottom).

Thus, the stretchable rubber accessory tends upwards, to the crossbar, pulling to the bar and the sportsman. The beginning athlete only has to bend his chest forward, tighten up. Yes, at first such an exercise seems difficult and unworkable, but after working out the technique the result will not take long to give. On average, after one month of such training (3 times a week), any newcomer can independently, without the support of a tourniquet, pull up once. And this is a serious result both physically and psychologically.

The unloved exercise

Home training with its own weight includes and push-ups from the floor. True, for many newcomers who lead a sedentary lifestyle, this turns into a real torture, and they try to ignore the recommendations of professionals. The problem is that beginning athletes try to include in the work a lot of atrophied muscles, which are practically not used in everyday life. This requires a completely different approach.

Push-ups should be started not from the floor, but from the wall, using your hands, creating a 45-degree angle between the floor and the body. Yes, this is an easy and simple exercise, however, it can also load the muscles of the arms and chest if several dozens of repetitions are performed without interruption.

The second stage is push-ups from the knees. Here you should pay attention to the location of the hands relative to the body. The dilution of the hands to the sides focuses the load on the muscles of the chest, and the mixing shifts the focus to the triceps. To train with your own weight at the initial stages is better, taking your hands away from the torso. Having learned to perform the exercise in this way, you can safely switch to normal push-ups from the floor.

Building a shape

Beautiful shoulders have always been the object of envy of all those around. And it does not matter who has an athletic figure - a man or a woman. It looks great, but not every newcomer knows that it is quite easy to grow shoulders and at home, without additional tools and equipment. The matter is that the deltoid muscles are very sensitive to any loads, and to make them work quite simply, you just need to "kill" them with a large number of repetitions. Training with its own weight for a home for the shoulders includes only three exercises:

1. Hands up. The main thing here is compliance with technology. In the initial position, the arms in the shoulder and elbow joints should have exactly 90 degrees. During the exercise, you can not lower your arms below the shoulder joint.
2. Makhi aside. Having placed your hands along the body, you need to raise your hands upwards, creating an angle of 90 degrees in the elbow joint. From this position, you should take your elbows out to the sides, without bending or bending your arms.
3. Makhi in the slope. The starting position is practically the same as the previous exercise. You just need to bend down, creating an angle of 90 degrees between the floor and the body. Raising the elbows is carried up.

Important event

The training program with its own weight, especially when it comes to losing weight, always has exercises for the abdominal muscles. However, the opinion of the majority regarding the burning of fat on the stomach in this way is erroneous. Excess weight is eliminated in the whole body proportionally, but exercises for the press only tighten the sagging belly.

Also it is worth noting that there is no muscle in the lower or upper part of the press, in fact it is one big muscle that can be worked out in different ways:

1. Torso lifts. The easiest way is to lie on the floor and, resting your feet against the wall, raise your torso up.
2. Rises of legs. Lying on the floor, placing your palms under the buttocks for a hard stop, you need to lift your legs up, without bending them in the knees.
3. Combined lifting. Sitting on a stool or a stool, holding both hands behind the seat, you need to move the body and legs apart from each other, trying to take a reclining position. Then follows, lifting the body upwards (keeping balance), pull your knees to your chest.

Complex exercise

The rack in the bar is underestimated by some professional athletes who make up weight training for beginners. Many people think that there is nothing easier than static keeping the body, standing on his hands, resting his feet on the floor. However, it is impossible to carry out this complex exercise and many coaches, not to mention beginners.

Here everything is simple: you need to stand in one pose for at least a minute. Naturally, in the bar it is required to keep the back flat and not allow the arms to bend at the elbow joint. As a rule, literally at 15-20 seconds beginners can not stand a static load, and after a brief trembling with the whole body stop the exercise.

Circular workout feature

It is worth noting that the training of athletes can be carried out in several ways. Basic training provides for the sequential development of each muscle for several repetitions. However, among beginners who want to lose weight quickly, the circular training with its own weight is very popular.

A feature of such exercises is the consistency of all the above exercises on one approach without rest. This is the program for beginners. After making one lap a two-minute break is made, and everything is repeated anew. Such training greatly loads the cardiovascular system, so beginners are advised to control their pulse, not allowing shortness of breath. Sacrifice can be the number of repetitions in each approach, but only not a break between exercises.

Finally

Training with own weight is effective only at the initial stages of training. In the future (1-2 months), the human body adapts to the load, and the muscles stop growing, and the fat is not burned. Here it is necessary either to add weighting, or to modify the exercises themselves. Alternatively, you can rearrange the exercises in the above list of places and constantly change the pace of implementation approaches.