Exercises at the wall - full body workout at home, video

Traditionally, from December through February, there is less and less motivation to get out of the house: short daylight hours, cold weather and snowy traffic jams. But there is good news! You can regain your strength and work all muscle groups at home. For this you will need a wall.

FitStars fitness trainer

“Performing regularly the same exercises in the gym, our body quickly adapts to the load, there is a thirst for novelty. Not only muscles get tired from monotony, but also the brain. To make it work better, we need to form new neural connections, and they appear together with unusual tasks for the mind. For this reason, we are always adding new elements to our workouts. Exercises that use a wall instead of a training machine are a great way to do this. Here are six of the most effective and unusual exercises for our brains.”

Each exercise should be performed in three approaches.

Зміст

Exercise “Chair”

Work: the large gluteal muscle, calves, back and front surface of the thigh.

Technique

Put your feet shoulder-width apart. Press your back tightly against the wall: do not bend and do not press your lower back into the support.
Sit down, hips parallel to the floor, angle in the knees 90 degrees. Try to press on the heels and push the floor forward with the feet.
Hold the position for at least 30 seconds.

Nuance: to get the maximum impact, it is important not to rest your hands on your hips and keep your abdominal muscles toned. Otherwise, the load will be distributed unevenly.

Push-ups from the wall

Work: triceps and shoulder blades.

Technique

Put your hands on the wall just above the shoulders.
Inhale, slowly bend the elbows and touch the top of the wall.
On exhalation, extend the arms and return to the starting position.
Maintain a straight line position throughout the exercise. Keep the muscles of the abdomen and buttocks in tension.

Nuance: do not lift your shoulders and feel at the bottom point of the movement that your shoulder blades do not converge to the center.

Pull on one leg

This exercise is also suitable for those who have problems with knees, as all the work takes place in the hip joints.

It works: stabilizer muscles, back surface of the thigh and buttocks.

Technique

Starting position – standing on one leg, the second leg is resting against the wall from behind.
The knee of the leg standing behind does not go beyond the supporting leg.
On the inhale bend in the hip joints and slowly pull back the pelvis until the feeling of maximum stretching.
As you exhale, press your heel into the floor, tense your gluteus maximally and straighten back to the starting position.

Nuance: leave the weight of the body on the supporting leg, without falling on the wall.

Gluteal bridge

Work: large gluteal muscles, as well as the biceps of the thighs (muscles of the back surface).

Technique

Starting position – lying on your back, legs bent at the knees at right angles, feet resting against the wall.
On exhalation tense the buttocks and lift the pelvis, pressing the heels into the wall. Pause at the top point.
Pay attention: the back should be straight, without bending, abs tense. On the exhalation slowly descend, touch the buttocks to the floor and again perform the lift.

Nuance: when performing this exercise it is important to keep a straight back, otherwise the buttocks will be poorly involved. A more complicated variant is the bridge on one leg.

Twists on the abs

Work: abs.

Technique

Starting position – lying on your back, legs bent at the knees at right angles, feet resting against the wall, hands behind your head.
On exhalation lift the shoulder blades off the floor, maximally tensing the abdominal muscles. Pause at the top point.
On the inhalation slowly descend to the starting position.

Nuance: keep the neck in a straight position and try to press the back of the head a little into the palms of your hands.

Dynamic plank with a focus on the wall

Work: muscles of arms, back, buttocks, legs and abs.

Technique

Starting position – plank on straight arms, feet resting on the wall.
On exhalation, alternately pull the knee to the chest, maximizing the tension of the abdominal muscles.
Keep pushing off the floor with your hands.

Nuance: do not lift the shoulders, do not bring the shoulder blades together.

This workout of six exercises not only activates the load on various muscle groups, but also diversifies the usual sports activities.