5 self-weight exercises that will replace the gym

5 self-weight exercises that will replace the gym

This workout will allow you to quickly lose extra pounds and develop endurance.

The appeal of exercises – in their availability and effectiveness. Barbells, dumbbells and exercise equipment will not be needed. The big plus is that all muscle groups are involved with minimal risk of injury to joints and ligaments.

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All you have to do is not skip workouts and eat right.

Features of the exercises

• Do not require the cost of dumbbells and barbells
• Minimal risk of injury
• Work all muscle groups
• Fast results
• Improves health
• Improves posture
• Increases endurance and strength
• Reduces body fat

Principles to help you get the most out of your workouts

1. A full range of motion involves more muscle fibers than a short range of motion. For example, in squats, lower yourself until your hips are parallel to the floor, and in push-ups, touch your chest to the floor.
2. Find the optimal tempo of your movements. Go down smoothly and come up quickly. Do not throw your body down, control your lowering. Try to maintain the right pace throughout the workout. It is the time under load, not the number of repetitions, that is important for the muscles.
3. Make the workout harder. Muscles adapt to the load and then progress slows down. Strength and muscles increase, which means the difficulty of the workout also needs to be increased over time.

Exercises that will replace the gym

Bulgarian lunges with the hip upwards

Execution technique:

• The back is straight with a slight deflection in the lower back tilted to the floor. Shoulder blades together, chest forward.
• Put the left leg on the pedestal, the right one is the support leg.
• Take a deep breath and smoothly descend down to the parallel of the right leg’s thigh with the floor.
• Exhale and push upward with a powerful movement. The left leg is used only to keep your balance.
• Next, bring the hip of the left leg forward.

Perform three approaches of 20 times. Rest between approaches – a minute.

Complicated burpee with push-ups

Technique:

• From a standing position, jump into a plank.
• Perform a push-up.
• From the bar do a jump into a squat.
• On exhalation powerfully jump up from the squat, touching the toes with your hands.

Perform three approaches of 10 times. Rest between approaches – one minute.

Explosive jumps from a kneeling position

Execution technique:

• Sit down so that the heels are under the buttocks.
• Your back is straight.
• As you exhale, jump out into a deep squat position with a powerful movement.
• Straighten up with a straight back.

Perform three approaches of 5-10 times. Rest between approaches – one minute.

Boat with elbows backwards

Technique:

• Lie on your stomach.
• Extend your arms forward and your legs back. Try to keep them in the air throughout the exercise.
• Raise your torso, arms and legs simultaneously upwards, staying in the upper position for one second.
• Next, bring your elbows back, bringing your shoulder blades together.
• Smoothly return your arms to the starting position.

Perform three approaches of 15 repetitions. Rest between approaches – one minute.

Perform this set of exercises 2-3 times a week. Do not forget to eat a sufficient amount of proteins, fats and carbohydrates, as well as adequate rest. This way you will achieve the best results.