To achieve a beautiful body, it is not necessary to rush to buy a subscription to the Hall, workouts without simulators are not inferior in efficiency. Exercises without simulators are strength exercises with their own weight.
Useful information in the Book of Bret Contreras
One of the most popular and useful sources for understanding the essence of strength training with your own weight is the book «Anatomy of exercise in strength with your own weight», its author is experienced fitness coach Bret Contreras. This manual provides detailed information that will be useful to beginners and experienced athletes.
The author detailed information about the anatomical structure of the body. This point is very important, because without it a person will not understand with what exercises to work different muscle groups. Contreras also presented in his Edition training programs with his own weight, which include 156 exercises.
The advantage of the manual over such publications is the way of providing detailed information and explanations of the author in each exercise. This book is an excellent option for people who do not have the ability or desire to go to fitness centers and gyms. The manual will help to understand the basic aspects of building a sports body.
What you need to know about strength training with your own weight
Varieties of bodybuilding with its own weight
The advantage of this type of training is its cheapness, because it will only need your body and some household items. The disadvantage in this case is that all information about the technique of the sequence of exercises and about the targeted muscle groups of training will have to be studied by yourself. However, to date, this does not pose great difficulties, since there are many useful information resources available to everyone.
Despite the fact that home workouts with their own weight are not inferior to training in a fitness center, this technique has lost its former popularity. This is due to the fact that gyms have gained popularity among both men and women. However, training at home can safely compete with any type of training in fitness centers. Exercises with your own weight can help get rid of excess weight or gain muscle mass.
You can train for the purpose of losing weight at home or at the stadium. The main rule is to perform exercises regularly and the result will not keep you waiting. Basic training usually consists of:
warm up;
squat;
slot;
push-UPS;
press exercises;
lath.
It is recommended to accelerate the process of fat burning to do these exercises with high intensity and a short rest between sets. In addition, circular workouts will help to accelerate the appearance of the result.
Most bodybuilders are categorically opposed to the theory of weightless muscle building. There is a share of truth to this, but it is possible to tone the muscles and strengthen endurance with such trainings.
Like any other type of training, exercises with their own weight have their own recommendations to perform.
The first and most important is to follow a correct breathing technique, which will increase the productivity of training and contribute to the activation of fat burning. With a maximum load, you need to exhale, and with a minimum-inhale, this applies to all types of exercises.
Of course, do not forget about the correct execution of each element of training, this will help to avoid injuries and increase the effectiveness of training. Incorrectly performed exercises will not bring any result.
In training with its own weight, it is recommended to work out each exercise until failure. Static elements of the class should be performed without haste, straining each muscle group.
There are several training schemes aimed at different muscles, namely:
upper body (back, shoulders, chest, arms, upper Press);
stockings (buttocks, legs, Press in the lower abdomen and lower back).
What you need to know about strength training with your own weight
Thus, we can conclude that classes with their own weight are an excellent alternative to training in the gym. There are a lot of exercises for this type of training, which allows you to make each activity unique and functional. This method requires only time, effort and regularity, no material costs are required. It is very important in this type of training to have self-discipline and iron willpower. In addition, a person should have a strong motivation not to give up classes and not achieve the goal. Without these qualities, a person will not get a result, and therefore will not appreciate strength training without simulators.
Finess Head 