Many aspiring athletes, trying to achieve any results at the dawn of their career, spend too much strength and energy on completely unnecessary actions. We are talking about going to gyms and weight training. Few people know that at the initial stage of training with their own weight will allow everyone to quickly and no less effectively solve all the tasks.
The focus of this article is a few ready-made programs for beginners with a detailed description that will help you quickly get involved in the world of big sports and achieve visible results without going to the gym. It will only be about training with your own weight.
Dotting
Before embarking on a detailed study of decent exercises, it’s worth a little deviation from the main topic and focus on goals. The fact is that many beginners believe in the existence of specialized exercises. For example, one complex is performed for weight loss, and completely different exercises are used to gain mass or strength.
In fact, there is no difference. Strength training with your own weight is quite capable of making a beginner athlete and lose weight, because only two factors are important here: the frequency of heart rhythms and the reaction of muscle tissue to the load. For weight loss, you need to raise the pulse, for strength you need to "hammer" the muscles, and isolated exercises will give weight gain.
Equipment and simulators
It will not be possible to weave a working area out of the air. In any case, auxiliary simulators will be needed. Ideally, most beginners should have a horizontal bar and bars on hand. Professionals recommend purchasing a 3-in-1 simulator, which includes all accessories for working with your own weight. In extreme cases, the problem can be solved with a couple of chairs, but the probability of getting injured in such cases increases sharply.
Also, to conduct workouts with your own body weight, it is time to get a special yoga mat, which can be found in any sports store. Such an accessory is needed more for hygiene purposes, since most of the exercises will have to be performed lying on the floor.
Professional athletes recommend that beginners look at a sports store and a rubber harness for training. In just a few years of its existence on the market, this accessory quickly attracted the attention of many beginners, because when used correctly, it allows you to effectively work out any muscle of the human body.
Newbie trump card
The best exercise with your own weight is regular squats. A weight training program for your home just does not do without them. Moreover, squats are effective both for gaining muscle mass and for losing weight. In the first case, you need to perform the exercises slowly, concentrating on each repetition, and to get rid of the fat layer you should squat quickly and not get carried away by a long rest between sets (40-60 seconds maximum).
In squats, an important technique is that not only allows you to focus the load on specific muscles, but also can protect against injuries. The novice athlete must fully control the position of his body:
- flat back (it is advisable to bend forward with the chest, bringing the shoulder blades);
- at the lowest point, the squats of the hips should be parallel to the floor, and the knees should not go beyond the level of the socks.
Also, many trainers recommend always to keep your knees apart and not to take your heels off the floor. It is clear that there are many requirements, but all of them are aimed at protecting joints from damage. In the initial stages, it is recommended to hold on to a chair or wall so as not to fall.
Load focus
Lunging the body forward on one leg is also an effective exercise. A training program with your own weight often requires performing lunges several times a week, since they are not isolated and allow you to develop different muscles on your legs by shifting the center of gravity.
So, when leaning back and straightening the back under the load, the back of the thigh. The main thing here is to always control the body: the angle between the body and the floor should be 90 degrees. But a slight slope (20-30 degrees) forward shifts the load on the front of the thigh, and the muscle is included in the work only when the leg is extended. However, professional athletes recommend that beginners still control the attack, not allowing the knee joint to hit the floor, as it can damage the patella.
You can’t do without gymnastics
The muscles of the backs of any person are quite difficult to develop, since they are already constantly involved. They work when walking, maintaining balance or create effort when bending and squats. However, it is these muscles that can cause the body to burn excess fat, as their work requires a lot of strength and energy.
The self-weight training program for men always includes pull-ups, but many trainers who offer beginners such a program lose sight of the fact that most people simply do not know how to perform this exercise. Here you will need the experience of gymnasts who know how to get back muscles to get involved in work.
The usual forward leaning of the body creates a load on the lumbar spine, but pulling the elbows back directly in the slope loads the latissimus dorsi. Yes, such exercises are not a substitute for pull-ups, but at the initial stage, large muscles are still activated.
Optional pull-up accessory
Nevertheless, self-weight training for men should include exercises on their back to strengthen their back. This is where the athletic harness and horizontal bar come in handy, which will allow any beginner to master pull-ups. The solution here is quite simple:
- the harness is thrown over the horizontal bar and tied in a loop;
- the athlete, taking the horizontal bar with his hands, fixes one leg in the loop of the tourniquet (in the lower part).
Thus, the stretched rubber accessory tends upwards to the crossbar, pulling the athlete to the horizontal bar. The novice athlete only has to bend his chest forward, pull himself up. Yes, at first such an exercise seems difficult and impossible, but after working out the technique, the result will not be long in coming. On average, after just one month of such training (3 times a week), any beginner manages to carry out pull-ups once, without the support of the harness. And this is a serious result both physically and psychologically.
Favorite exercise
Home weight training includes push-ups. True, for many beginners leading a sedentary lifestyle, this turns into a real torment, and they try to ignore the recommendations of professionals. The problem is that novice athletes try to include in the work a lot of atrophied muscles, which are practically not used in everyday life. This requires a completely different approach.
It is better to start push-ups not from the floor, but from the wall, with your hands rested, creating a 45-degree angle between the floor and the body. Yes, this is an easy and simple exercise, however, it can also strain the muscles of the arms and chest, if you do several tens of repetitions without interruption.
The second stage is push-ups from the knees. Here it is worth paying attention to the location of the palms relative to the body. The spreading of the arms to the sides focuses the load on the muscles of the chest, and the reduction transfers the focus to the triceps. It is better to carry out training with your own weight in the initial stages, taking your hands away from the body. Having learned to perform the exercise in this way, you can safely switch to the usual push-ups from the floor.
Figure building
Beautiful shoulders have always been the envy of everyone around. Moreover, it does not matter who has an athletic figure - a man or a woman. It looks great, but not every beginner knows that it is quite easy to build shoulders at home, without additional equipment and equipment. The fact is that the deltoid muscles are very sensitive to any loads, and making them work is quite simple, you just need to “hammer” them with a large number of repetitions. Self-weight training for a shoulder home includes just three exercises:
- Raise your hands up. The main thing here is compliance with the technique. In the initial position, the hands in the shoulder and elbow joints should have exactly 90 degrees. During the exercise, do not lower your arms below the shoulder joint.
- Swing to the sides. With your hands along the body, you need to raise the hands up, creating an angle of 90 degrees in the elbow joint. From this position, you should take your elbows to the sides, without bending or unbending your arms.
- Mahi in the slope. The starting position is practically no different from the previous exercise. You just need to bend down, creating a 90 degree angle between the floor and the body. Breeding the elbows is up.
Important event
The training program with its own weight, especially when it comes to losing weight, always includes exercises for the abdominal muscles. However, the majority opinion regarding burning belly fat in this way is erroneous. Excess weight is eliminated in the whole body proportionally, but exercises for the press only tighten a sagging stomach.
It is also worth noting that there are no muscles of the lower or upper part of the press, in fact it is one big muscle that can be worked out in different ways:
- The torso lifts. The easiest way is to lie on the floor and, with your feet on the wall, lift your torso up.
- Leg raises. Lying on the floor, placing your palms under your buttocks for a firm stop, you need to raise your legs up without bending them at the knees.
- The combined rise. Sitting on a chair or stool, holding the seat with both hands, you need to take the body and legs apart from each other, trying to take a lying position. Then follows, lifting the body up (keeping balance), pull the knees to the chest.
Difficult exercise
A stance in the bar is underestimated by some professional athletes who make up weight training for beginners. It seems to many that there is nothing easier than to hold the body static while standing on your hands, with your feet resting on the floor. However, many trainers, not to mention novice athletes, are unable to perform this difficult exercise.
It's simple: you need to stand in one pose for at least a minute. Naturally, it is required to keep the back level in the bar and not allow the arms to bend at the elbow joint. As a rule, literally at 15-20 seconds, beginners can not withstand a static load, and after a short trembling the whole body stops the exercise.
Circuit Training Feature
It is worth noting that classes by athletes can be performed by several methods. Basic training involves the successive development of each muscle for several repetitions. However, among beginners who want to lose weight quickly, circular training with its own weight is very popular.
A feature of such classes is the sequential execution of all the above exercises according to one approach without rest. This is the program for beginners. After completing one circle, a two-minute break is made, and everything is repeated anew. Such training heavily loads the cardiovascular system, so beginners are advised to control their pulse, avoiding shortness of breath. You can sacrifice the number of repetitions in each approach, but not the break between exercises.
Finally
Training with your own weight is effective only in the initial stages of training. In the future (1-2 months), the human body adapts to the loads, and the muscles stop growing, and the fat is not burned. Here it is necessary either to add weighting, or to modify the exercises themselves. Alternatively, you can rearrange the exercises in the above list in places and constantly change the pace of the approaches.