If you often do not have free time and you have the opportunity to practice in completely unexpected places, then this advice is for you.
We selected 10 exercises for all muscle groups that you can and should do with your body weight. Absolutely no equipment will be needed to complete these exercises, and their implementation will allow you to create a full-fledged workout, even if the craving for sports has caught you on a business trip or at work.
Buttocks
Squats
Yes, yes, they do not have to be done with a huge barbell, like phytons on the video. You can perform a standard squat in various variations, loading all muscle groups in the buttocks. Jumping from a semi-squat will add a plyometric load to the muscles and increase explosive power. Squat-plie (with a very wide setting of the legs) will allow you to load not only the gluteal muscle, but also the inner surface of the thigh. Squats on one leg allow you to work not only on muscle growth, but also on shape correction.
In addition, squats are a basic exercise and will not be superfluous in any workout.
Mahi.
One of the best exercises that allow you to work isolated with the gluteal muscle. There are many options for doing this exercise. Machs with a bent and straight leg back from an emphasis lying; swings back and to the side (cover more muscle groups) from the same starting position; swings with a straight leg lying on its side (here you can work not only on the buttock, but also on the breeches). Mach can be performed without additional burden and with some contraindications, such as axial load.
Buttock bridge.
Another great insulating buttock exercise. It can be performed even by beginners who have never trained. The technique for performing this exercise is very simple: lying on your back you need to raise the pelvis up, trying to concentrate as much as possible on the tension of the buttocks and linger for a few seconds at the top point - the point of maximum tension. Subsequently, the exercise can be complicated, for example, making at the top point the reduction and spreading of the legs, or putting the legs on a hill. If on the contrary, lie on a hill and lower your legs and pelvis down, you can lift the pelvis on one leg, working out each side separately.
Press
Strap.
The bar is a bracing exercise. During its execution, almost all muscle groups work, but the main emphasis is on the back and press. From the side, the execution of the bar seems simple, since this is a static exercise, in which you should stretch out in a straight line, resting on your elbows and toes. But in reality, few people manage to stand at least 40 seconds immediately, subject to the right technique. We recommend that you work out the technique in front of the mirror, carefully checking to see if there is any deflection in the lower back, the pelvis does not sag (or vice versa). In the future, the exercise can be complicated by the addition of various movements with the legs (for example, swings back or to the side of the bar, sliding your legs on the floor or bending your knees in front of you).
Twisting.
Classic
exercise on the abdominal muscles, which can also be performed in very different ways. The main thing when doing twists is the lower back pressed to the floor and movement due to the muscles of the press. You can climb just a couple of centimeters, slightly tearing the shoulder blades off the floor, there is no purpose to put the body in a fully vertical position. The main thing is a constant feeling of tension in the muscles. Note that the hands and head should not participate in this process. Reach up with the press, this is more important than anything else. To transfer the load to the oblique muscles during lifting, you can rotate the body to the side, and to increase the load, you can raise your legs above the floor at an angle of 45 degrees.
Lift the pelvis up (reverse twisting).
This exercise has nothing to do with the gluteal bridge, although you might think so. In fact, lifting the pelvis up is an analogue of the difficult exercise for the hall, “lifting the legs in the hang.”
Tension, unlike standard twists, is more emphasized on the lower part of the rectus abdominis muscle, rather than on the upper. When performing it, it is necessary to raise your legs and pelvis lying on your back due to the tension of the abs muscles, and then lower them in an uncontrolled manner (that is, do not throw your legs on the floor, namely, smoothly lower them, controlling this process). Then the muscle tension will be equally strong both when lifting and lowering the legs.
Back, chest, arms
Push ups.
This exercise should not be considered purely masculine. Push-ups are a basic exercise and involve not only the pectoral muscles, but also the arms, back, and stabilizers (one of which is the press). The ability to push ups helps to strengthen the muscle corset, strengthen posture. It is often difficult for girls to push up from scratch even once, so you can gradually complicate the exercise, starting to push up with support on the pelvis, then on the knees, and only then - from the resting position.
The boat.
This exercise is simply indispensable for those who want to have a beautiful posture. In general, it is a simplified analogue of hyperextension at home. The technique of the boat is simple: lying on your stomach you need to raise your legs and arms at the same time. You can add static load by simply increasing the pause at the top point. An indispensable exercise for those who lead a sedentary lifestyle.
Burpy.
This exercise was part of the American Marine Corps training program due to its versatility. The exercise is quite energetic, due to which many calories are burned, in addition, it allows you to include almost all the muscles in the work. From a standing position you need to descend into a deep squat, and then, with one jump back, move to the supine position, push yourself out, return to the squat again, and rise to a vertical position in the jump, clapping your outstretched arms above your head. More details of the execution technique can be found here.
Of course, doing the same exercises will negatively affect your results. But if you have a need to work out without any equipment, these exercises can help you.
