How bodyweight strength training can work wonders

Many people forget about the simplest yet most effective bodyweight workouts - bodyweight strength training. Such a workout is best for helping to cope with excess weight and build muscle mass, both on the legs and on the back and abdomen. Strength exercises with sufficient body weight are good for health and have powerful strength for fouling with beautiful and strong muscles. We bring to your attention a series of exercises that everyone forgets about.

Basic bodyweight strength exercises

Exercise 1. Single Leg Squats

Who has not forgotten, since the school bench there have been, are and will be squats. That's just the usual squats everyone liked, and squats on one leg horrified almost everyone, even lovers of physical activity. School time has passed, your own lifting and physical fitness are at stake, and the first exercise that should be performed without fail is the pistol squat, on one leg.

Do not try to complete this exercise the first time, it is better to play it safe. A bench can be insurance, squatting on it several times a day, you can pump your legs and buttocks well. But when you have already mastered the squats on the bench, you can move on to training without it. The arms are straight in front of you, the free leg is also straight. Straining the muscles of the back, legs and buttocks, we begin to lower ourselves into a squat position, moving the leg forward, while the back must be straight, like the leg. If there is a need and desire, weighting can be attached to the arms or to the leg.

Exercise 2. Gymnastic bridge

The effectiveness of the bridge can be told by yoga gymnastics trainers, because in this practice many movements are based on the banal bridge exercise. Performing this exercise gradually and correctly, not only the muscles of the back, but also the whole body are tensed: arms, legs, buttocks, shoulders and forearms, abs.

The bridge is performed as follows: lying on your back, bend your legs at the knees, move 15 cm to the buttocks, place your palms near the head, fingers towards the feet. Elbows should look up. Gradually straining your arms and legs, come off the floor and lift your pelvis up. If there is no practice to do this exercise right away, you can lighten it up a bit and do a bridge with emphasis on the crown.

Exercise 3. L-corner

No gyms or gymnastic rings. This exercise is performed on the ground, and the main load on the arms and abs is from your own body.

How to do it: Sit on the floor, legs connect and straighten. Hands are located near the buttocks. Straining your arms and abs, rise above the floor with your whole body, holding only on your hands, your legs are in limbo. To soften the exercise, do not keep your legs straight, but bend at the knees and press against the body. Over time, to achieve the full effect of the execution, try to hold yourself so that you form an angle between your legs and torso.

Exercise 4. Handstand

This is an invaluable and very difficult exercise, and it is not so easy to get it right. When performing this exercise, all the muscles of your body work completely, nothing remains in a calm state.

To perform this exercise correctly, it is worth practicing first at a support, against a wall, for example. Also, before performing, you should practice to pump up your arms and shoulders.

Exercise 5. Pull-ups

The main exercise for athletes and just for sports fans is pulling up on their hands. To practice doing it and pump up your arm muscles a little, you can first choose the Australian method. This method consists of pulling up on a low bar. Lie under the low bar and pull up to it, building up strength for a full vertical pull-up.

Sample program for beginners and professionals

For strength exercises with your own weight to bear fruit, it is worth doing a warm-up of all the muscles necessary for performing. Therefore, we offer an exemplary training program separately for beginners and separately for already pros.

Newcomer Program:

• Squats on one leg are performed in 2 sets of 10 repetitions (from each leg).
• Gymnastic bridge (with emphasis on the top of the head) is performed in 2 sets of 20 seconds.
• Exercise L-corner, first with bent legs (then with even ones, as far as possible) perform in 2 sets of 20 seconds.
• Stand on straight arms (with support near the wall) perform 2 sets of 20 seconds.
• Australian pull-ups are performed in 2 sets of 10 reps.

Advanced User Program:

• Squats on one leg with a straight leg in the hang do 3 sets of 10 reps.
• Exercise gymnastic bridge perform 3 sets of 30 seconds.
• Exercise L-angle with straight legs perform 3 sets of 30 seconds.
• Stand on straight arms without emphasis on the top of the head, perform 3 sets of 30 seconds.
• And do pull-ups in 3 sets of 10 reps.