Muscle training without equipment and equipment, so to speak, on bare enthusiasm

So, let’s consider the option: we don’t go to the gym at all, we don’t have the opportunity to train at home, we completely absent at least some sport equipment: there are no weights, no dumbbells, much less a barbell or anything else serious... But there is the main thing - enthusiasm! An irresistible desire to become stronger, more courageous, more beautiful, sexier. Do we really have to give up our desire and give up this stupid idea?

- But it’s not like that! Even having absolutely nothing, but with enthusiasm, we will be able to train and improve our body.

Let's remember our great-grandfathers. And they were generally heroes, with considerable strength! And then there were no gyms. And there were no bars or other accessories either...

So, even if we have nothing at all, we still have what cannot be taken away from us: firstly, this gravity. Secondly, this our own weight. Hence the conclusion: the whole range of various exercises with your own weight is available to us. And there are a huge variety of them, for almost any muscle group. For example:

1. We can do a wrestling bridge to pump up our neck,
2. We can do classic push-ups for the chest and triceps muscles,
3. By raising your legs above 45 degrees, push-ups can also be used to pump up your deltoids.
4. Do situps and leg raises for your upper and lower abs, respectively.
5. And crunches will help you work out your abs comprehensively.
6. Use squats to train your leg muscles. There is not enough load - squat on one leg.

Also, do not forget about exercises that involve almost all the muscles of the human body - these are run And swimming. Perhaps the two healthiest, most comprehensive and comprehensive sports. In addition to everything already listed, go out into the yard, find a suitable horizontal bar And bars - here are all the possible options for pull-ups and dips. Vary the width and grip style for a comprehensive, complex treatment of different areas...

And to put the final bullet in this article, I’ll give a couple more original examples:

1. Take a brick in each hand, spread your arms to the sides - why don’t you spread them?
2. Hold the handle of a bucket filled with water with both hands. Pull in front of you to your chin - why don’t you pull on the front deltoids?
3. A sack of potatoes on your back. Let's squat - why don't you like squats with a barbell? 😉

Knowing theoretical course And understanding all the mechanics of processes, muscle training will not become a problem, since you can easily find household analogue to any fitness and bodybuilding exercise. Therefore, read the articles. Gain experience and the necessary information. Believe me, there will be answers to any of your questions. The main thing is desire, and then “how?” – we will definitely tell you this!

Well? Do you still not believe that you can get pumped up without exercise equipment?

Then let's continue and develop the topic...

1. Athletic gymnastics without apparatus at a summer cottage.
2. A set of exercises aimed at developing muscles without weights for young men:
3. Athletic gymnastics without weights of increased difficulty for men:
4. Exercises with a partner:
5. Women's training complex aimed at developing muscles without weights:
6. Exercises of increased difficulty without equipment for women:

Athletic gymnastics without apparatus at a summer cottage.

We don't spend all our time in the city. In good weather, we try to go into the forest, to the river bank, or even work in our summer cottage. There we not only work, but also relax. And those who spend their holidays at the dacha generally have a lot of free time. So as not to lose sports uniform, you should maintain your usual routine of life, walk, and in winter - skiing, do long runs, create a sports corner where you relax. In good weather, it can be the territory of the site, a forest clearing, the bank of a river or lake.

You can always find suitable ones here "natural projectiles" for sports activities - stones of the required weight (why not dumbbells?), a tree branch (crossbar), a piece of a straight stick... You can make an improvised barbell from a stick and two stones, work with an ax on a dry fallen tree trunk, make a gymnastics bench. Sports equipment can be a chair or stool, a towel, a volleyball.

But if you don’t have them at hand, do it without equipment - athletic gymnastics without weights is also very useful for staying in shape. When you relax together, train in pairs.

A set of exercises aimed at developing muscles without weights for young men:

You can train with this complex for about a month, 3-4 training sessions per week. At first, the exercises are performed in one approach, from the second week - in two with a large number of repetitions after a rest pause to calm breathing. By the fourth week, you should increase the load to three approaches. Breathe deeply, rhythmically.

When bending the torso, arms, legs, exhale; when straightening, inhale. The exercises themselves dictate the rhythm of breathing. It is important to remember that inhalation must coincide with the phase of movement that corresponds to the expansion of the chest. These breathing rules apply to all subsequent sets of exercises.

The best time is the second half of the day, but you need to finish classes no later than two full hours before bedtime.

Important point: Before starting, do a warm-up in the form of a light jog and exercises such as exercises. In conclusion - water procedures.

1. Is.Pol. - standing, arms forward, hands relaxed. Circles with brushes in a horizontal plane outward and inward with maximum amplitude. Perform 15-20 movements in both directions.

3. Is.Pol. – lying down, socks on the seat of a chair. Bend/extend your arms at a uniform pace until failure, keep your torso straight, and do not bend your knees.

4. Is.Pol. – standing upright, feet shoulder-width apart, arms down. Bend forward springily until your palms touch the floor, without bending your knees. Need to repeat 10-12 times.

5. Is.Pol. - standing in a wrestling bridge position with support on your feet, head and palms. Transfer the weight of the body to the forehead, then to the back of the head. Repeat in a cycle 12-15 times.

6. Is.Pol. - lying on your stomach on a bench, body suspended, hands clasped at the back of your head, your feet are secured. Raise your torso until your lower back bends, then return to I.Pol. Perform 15 times.

7. Is.Pol. - lying across the bench, torso suspended, palms on the back of the head, feet secured. Raise the torso to a right angle with the axis of the hips, return to I.Pol. Do 20 repetitions.

8. Is.Pol. - lying sideways on a bench, body suspended, palms on the back of the head, feet secured. Raise your torso up, return to I.Pol. Do 12 times alternately (either on the right or left side).

9. Is.Pol. - standing at a right angle with your torso, toes on the edge of a block up to 10 cm high, lean your hands on the back of the chair. Raise yourself on your toes as high as possible, then return to I.Pol. extremely low, lowering your heels. Repeat up to 30 times.

10. Is.Pol. – standing, first on the right leg, arms down. Sit down, hands forward - “pistol”, return to Is.Pol. Perform to failure. Perform with each leg alternately. If it is difficult to maintain balance, you can lean your hand on the back of a chair.

11. Is.Pol. – standing upright, feet shoulder-width apart, and hands on the waist.

Jump for 30 seconds: for two counts - legs apart, for two counts - together. Finish the exercise by walking in place until your breathing calms down.

12. Is.Pol. – standing upright, with your arms raised up. Lowering down, relax your whole body, shake your arms, return to Is.Pol. Perform 10-12 times.

Athletic gymnastics without weights of increased difficulty for men:

According to the complex complex, you should practice in the following quantities: 4-5 times a week, for example on Tuesday, Thursday, Saturday, Sunday. Each exercise is performed in two or three approaches. Between sets there is a pause of 20-30 seconds.

After the complex - 30 seconds of running in place with a smooth transition to walking, gradually slowing down the pace.

Finish the session with relaxation exercises and water procedures.

1. Is.Pol. - standing, keep your feet shoulder-width apart, with your arms bent, hands to your shoulders. Rising on your toes, tilt your head back, stretch, raise your elbows high (inhale). Then return to Is.Pol. (exhalation). Perform 8-10 times.

2. Is.Pol. - standing in a wrestling bridge position, arms straight up, in front of the chest. Movements while supporting the back of the head forward/backward (5-7 times), then right/left (5-7).

3. Is.Pol. - lying position and arms spread wide apart. Transfer all body weight to your right hand. Without raising your torso, transfer your body weight in a horizontal plane to your left hand, repeat to the right. 5-6 times in each direction.

4. Is.Pol. - standing, legs apart, arms to the sides. You need to lean forward, turning your torso to the left. With your right hand, touch your left toe. Accept Is.Gol. 8-10 bends on each side.

5. Is.Pol. - standing, with your feet shoulder-width apart and your hands on your belt. Try to lean to the left, then return to I.Pol. 10-12 tilts in each direction.

6. I.p. - lying on your back, arms extended along the body. You need to raise your straight legs up. Continuing the movement and raising the gas, lower your straight legs behind your head, touching your toes to the floor behind your head. Repeat in a cycle 12-15 times.

7. Is.Pol. - lying on your back, your shins are secured, your arms are straightened back behind your head. Raise your torso, tilt it forward, touch your feet with your hands. Return to Is.Pol. Repeat this way until the muscles become tired.

8. Is.Pol. - O. s., hands on the lower back. Lunge your right leg back, spread your straightened arms to the sides. Return to i. p., lunge back with your left leg, repeat this Makar 8-10 times with each leg.

9. Is.Pol. - standing with your heels on the step, hands on your belt, and elbows back. Slightly bending your torso, squat down, then return to I.Pol. Repeat this 12-15 times.

10. Is.Pol. - standing, feet shoulder-width apart. Straightening your arms forward, squat on your right leg - “pistol”. Return to Is.Pol. Repeat 10-12 times on each leg.

Exercises with a partner:

Athletic gymnastics without apparatus also contains paired exercises aimed at alternately performing dynamic tensions with resistance, the value of which is coordinated with the strength of the trainees. Since paired strength exercises are directly related to significant physical stress on the cardiovascular, as well as respiratory and nervous, and other systems, they are recommended to be performed in the afternoon or evening, but not in the morning. You need to train every other day, and devote your free days to active recreation.

Pair exercises consist of a warm-up, main and final parts.

Warm-up includes jogging, gymnastics and play exercises for flexibility and stretching. The duration of the warm-up is until light sweat appears, a feeling of warmth and freedom of movement.

The most difficult exercises, for example squats with a sparring partner on the shoulders, are recommended to be performed in the middle or beginning of the second half of the main part of the training, when the muscles are warmed up and the level of performance is quite high.

The final part is devoted to flexibility, stretching and mobility exercises to relieve tension in the muscles, joints and ligaments.

After classes, you should take a shower or wipe with a damp towel, and then dry until you feel warm.

The entire complex must be performed in one approach, which means that each exercise is repeated 10-12 times by each partner in turn, after which both proceed to the next one.

In the second third week, you can perform the exercises in two approaches. If you continue classes, then a month after they start, you can move on to three approaches. Perform until tired.

1. Is.Pol. - sitting, holding hands and resting your feet on each other. The second partner pulls the hands of the first and, gradually lying on his back, tries to tilt him

body as close to yourself as possible. Then the partners return to Is.Pol. and repeat the movements in the opposite direction of movement.

2. Is.Pol. - standing two or three steps opposite each other, hold hands. Partners alternately bend and straighten their arms.

3. Is.Pol. - the first one was hanging on a bar (or other object), the second one put his hands on his belt. The first one pulls himself up on the crossbar, the second one provides resistance as strong as possible for the first one until failure. The first one is pulled up another 5-6 times with an increasing degree of “help” from the second one. Then the partners change places.

4. Is.Pol. - the first, standing (or maybe sitting on a chair), raised his straight arms to the sides, the second grabbed his wrists. The first one lowers his arms downwards through the sides (inferior mode of muscle work), then returns back to I.Pol. (overcoming mode). The second one resists. Change of places.

5. Is.Pol. - the first one lies on his back, with his arms bent, the second one takes the position of resting on his hands from the side of the first one’s head.

The first one extends and bends the arms (bench press) at a moderate pace. Change of places.

6. Is.Pol. — the first sat on the second’s shoulders. The second one grabbed his knees. The first one extends and bends the torso at a measured pace “to failure.” Change of places.

7. Is.Pol. — the partners stood close with their backs to each other, crossing their bent arms. The first leans forward, the second keeps his body relaxed. Return to i. And. and repeat the exercise in the opposite direction.

8. Is.Pol. — the first lay on his stomach, arms outstretched, the second grabbed his wrists. The first one raises straight legs as high as possible, repeats until fatigued. Change of places.

9. Is.Pol. — the first lay down on his stomach, the second grabbed him by the feet. The first one bends and straightens the legs, the second one provides resistance. Change of places.

10. Is.Pol. — the first stands in the basic stance (feet shoulder-width apart), placing a 5 cm high block under his heels, the second sits on the shoulders of the first. The first one bends and straightens his legs (squats) at a uniform pace, trying to perform the exercise with maximum amplitude. Change of places.

11. Is.Pol. — the first one stood on the edge of the block while leaning against the back of the chair. The second one sat on his lower back. The first one rises as high as possible on his toes, then lowers his heels as much as possible. Change of places. Repeated until fatigue.

Women's training complex aimed at developing muscles without weights:

The proposed exercises have an effective effect on the muscles of various parts of the body, help maintain and improve posture. The complex can be performed at any time during the day.

1. Is.Pol. - lying horizontally on your back, legs extended. Strongly straightening your knees and feet, simultaneously stretch your arms above your head, while straightening your fingers and tensing as much as possible (inhale). Then completely relax the muscles, lowering your arms along the body (exhale). Repeat movements 3-4 times.

2. Is.Pol. - sitting on the floor with your legs bent. Wrap your arms around your knees, straighten your back until your shoulder blades join. Throw your head back (exhale), then bend forward, stretching your neck as much as possible (inhale). Repeat 10-12 times.

3. Is.Pol. - sitting on a chair. On “one” turn your head slightly to the left, on “two, three” try to turn your head even further, on the count of “four” return to I.Pol. Repeat this way in each direction 4-6 times.

4. Is.Pol. - sitting on a chair, holding your arms along your body. Clench your fingers into fists and place them one next to the other. Your chin rests on your fists, and your elbows are perpendicular to your body. Bend your head forward, overcoming the strong support of your resisting arms. Having completed four such bends, lower your arms freely along the body. Repeat 6-8 times.

5. Is.Pol. - standing. Bend your arms, press your elbows to your body, fingers on your shoulders, shoulder blades together. Circular movements of the arms forward/backward in a cycle of 5 times in both directions.

6. Is.Pol. - standing. Place your palms in front of you, fingers up, elbows at chest level. Squeeze the lower parts of your palms tightly 2 times, then turn your fingers towards you, straighten them forward and lower your arms. And repeat this 5-8 times.

7. Is.Pol. - standing in front of a chair, spreading your legs slightly, tilting your torso forward, grab the back of the chair with your hands. Your elbows are almost straight, your knees and back are straight, your head is slightly raised up. We do it: on the count of “one, two, three,” bend the spine (inhale). On the count of “four, five, six” return to Is.Pol. (exhalation). Repeat this 4-6 times.

9. Is.Pol. - lying on your stomach, arms bent at the elbows, place one palm on the other, rest your forehead on them. Stretch out the toes, connect the heels. Raise your upper body while simultaneously spreading your arms to the sides (inhale). Do not raise your chin and do not lower your hands. Return to Is.Pol. (exhalation). Repeat 6-10 times.

10. Is.Pol. - lying on your back, stretch your arms along your body, press your palms firmly to your thighs. Pull your knees up, without lifting your feet from the floor, then raise your hips, resting on your head and feet, strongly tensing your buttock muscles (exhale). Lower your hips, straighten your legs (inhale). Repeat this 10-15 times.

11. Is.Pol. - standing, feet at shoulder level, arms forward. Swing your right leg, touch your left palm with your toe, return to I.Pol. It is necessary to repeat 10-12 times with each leg. Do not hold your breath.

Complete the complex with light jogging in place for 20-30 seconds, then switch to calm walking with breathing exercises while moving.

After classes, take water procedures.

Exercises of increased difficulty without equipment for women:

The proposed complex is performed no more than three times a week, at any time of the day, but always regularly, at the same hours.

You should exercise in a light sports suit. Never wear high-heeled shoes on your feet - this will make movement difficult and disrupt your posture. You can train in slippers or wool socks.

In the first two or three lessons, all exercises are studied and performed in a row in one approach with the specified number of repetitions. From the second week, after completing one exercise, you need to rest for 1-2 minutes and repeat it. After that, move on to the next one.

The complex is designed for girls and women from 18 to 45 years old, mostly without significant health problems. In any case, before starting classes, you must undergo a medical examination. Girls younger and women older than this age can also take advantage of the proposed complex, excluding exercises that are difficult for themselves, reducing the load (number of repetitions) or refusing repetitions.

1. Is.Pol. - standing, legs at shoulder level, and arms down, palms inward. Raising your arms up and rising onto your toes, stretch as much as possible (inhale), then return to I.Pol. (exhalation). Repeat 15 times.

2. Is.Pol. - standing, feet at shoulder level, arms to the sides. Bend to the left, place your left hand behind your back, your right hand behind your head (inhale), then return to I.Pol. (exhalation). Do 10 times in both directions.

3. Is.Pol. - standing, feet at shoulder level, and hands on the belt. Rotate your body alternately to the right and left. Do 10-12 times in each direction.

4. Is.Pol. - standing, lean your back against the wall (door), grab the support at head level. Bend at the waist without bending your knees (inhale), return to Is.Pol. (exhalation). Repeat this 15 times.

5. Is.Pol. — sitting on the floor, place your palms near your hips. Tighten your abdominal muscles quite strongly. Roll over onto your back without changing the position of your legs, which should be at right angles to the body. Return to Is.Pol. Do 10-15 times. Do not hold your breath while doing this.

6. Is.Pol. - lying on your back, keep your arms along your body. Raise your legs, straightened at the knees, to a level of 30 cm from the floor, knock one foot against the other two or three times. Slowly lower your legs. Do 6-8 times. Do not hold your breath.

7. Is.Pol. - standing, feet at shoulder level, lean on a support (wall) at shoulder height. Perform four swings to the right side with your right leg, then with your left. A total of 12 times with each leg. Do not hold your breath.

8. Is.Pol. - standing, legs apart, hands on the belt. Squat down on your left leg, while smoothly moving both arms to the right (exhale), return to I.Pol. (inhale). Perform the exercises alternately 10 times in each direction.

9. Is.Pol. - standing, stretching your left arm forward, your right arm back. Smoothly changing the position of your hands, squat slightly. Perform cyclically at an average pace. Do not hold your breath. Repeat until tired.

10. Is.Pol. - standing, feet at shoulder level, arms along the body. Inhale, squat on your toes, arms forward, knees turned (exhale). Return to Is.Pol. (inhale). Repeat this 12-15 times.

11. Is.Pol. - standing, feet shoulder-width apart, and hands on your belt. Cross your legs, sit on the floor (inhale), return to Is.Pol. (exhalation). Repeat this 10-12 times.

12. Is.Pol. - standing with your toes on a step 8-10 cm high, rest your hand on the back of the chair. Rise up on your toes. If you feel tension in your calf muscles, return to Is.Pol. Repeat this up to 25 times. Do not hold your breath.

13. Is.Pol. - standing, feet shoulder-width apart, arms bent at the elbows. Run lightly in place, with your knees raised high.

When finishing the exercise, proceed to walking in place.