A statement that catches your attention in a second, arouses curiosity and, of course, asks a logical question…
"Is something like that even possible?"
To the surprise of many, I can tell you with 100% certainty that it is possible.
And not only that…
To shape a firm and fit body, you do not need to go to the gym, buy aids, or a space equipped with all possible equipment, which you can find on the Internet. If you know the most effective exercises at home with your own weight and perform them properly, then a complete makeover takes less than thirty minutes a day and only a little space.
EXERCISES WITHOUT DEVICES AT HOME
So I suggest that before I show you an example of training, let’s first look at which exercises at home with your own weight are most effective.
Okay…
In order for exercises at home to bring the desired results, we need to focus on the whole. Don't forget that we are talking about a "complete" body transformation, so it is very important to load all major muscle groups as part of various workouts.
What they are and how you can shape them the fastest, you will find out below when we look at the 7 most effective exercises without aids and discover which parts of the body they shape.
CHEST EXERCISES AT HOME
Chest exercises at home are basically those in which you push your body off the ground. With this movement, you load the muscles of the front part of the shoulder, and with differently placed palms, you transfer part of the force to different muscle fibers.
Among all the options, the wide push-up (with knees on the ground) ranks the most.
• resistance is offered by fingertips, knees and palms,
• the back is nicely aligned along the entire length,
• the head is in the extension of the spine,
• point your palms forward and place them slightly away from your shoulders,
• the elbows are moved away from the torso at an angle of 45 degrees,
• When lowering, make sure that you lower both your hips and your chest, which means that you are moving in a horizontal direction.
BELLY EXERCISES AT HOME
Abdominal exercises are those with which you load the central part of the body and are responsible for shaping the so-called "six-pack". With different movements, such as approaching the chest to the knees, approaching the knees to the chest and different rotations, you load the flat abdominal muscle, the outer oblique abdominal muscles, the inner oblique muscles and the transverse abdominal muscle.
Chief among all the exercises are definitely the abs.
• the back is in contact with the ground along its entire length,
• legs are bent at right angles,
• the feet are completely pressed to the ground,
• hands behind the head,
• elbows are as far apart as possible,
• Hull bending is controlled and even
buttocks:
Exercises are definitely the ones most have the most challenges with. Primarily for the reason that most do not know the right way to load only that part of the body. The result of the opinion that all leg exercises load evenly and the lower body is a disproportion between the circumference of the thighs and the shape of the buttocks, which quite angers many girls. If, on the other hand, you know that there are special exercises with which you can shape your buttocks, you can quickly and easily avoid this embarrassing situation.
The approach and movement of the legs, and especially the extension of the hips, are movements that you must not overlook and quickly bring that real feeling of activated muscle fibers.
• the back is in contact with the ground along its entire length,
• legs are bent at right angles,
• the feet are completely pressed to the ground,
• the arms are outstretched and placed next to the body,
• you move your hips in a controlled motion from the point where they form a straight line together with your knees and shoulders,
• In the end, you focus on the contraction.
Back:
Back exercises at home are without a doubt greatly underestimated. We often forget that most things in our lives take place in front of us (driving, working in the office, using a smartphone…), which is reflected in body shape and mood. We forget how important the back muscles are and find ourselves in a situation where the primary function is taken over by the muscles of the front part of the body. The result? Improper posture, and consequent pain in the neck, back, lumbar region, etc.
So make sure you activate your back muscles and open your chest as part of your workout.
you go down to the floor and lie on your stomach,
you stretch your arms and legs completely and move them away from the surface,
you activate the muscles of the buttocks, lumbar region and the back of the thighs,
palms that are extremely apart in the starting position, you bring them closer to your hips with a controlled movement and make sure that your arms are stretched all the time.
Legs:
Leg exercises are generally very demanding. The activation of muscle fibers is exceptional and that is why the need for energy is so much greater and it is no wonder that many want to avoid leg exercises. Of course, this is a big mistake. Instead, I suggest you lay a hard foundation, adopt the main movement - the knee extension - and start with the legendary exercise - squats with your arms raised.
place your feet about shoulder-width apart and rotate them slightly,
arms outstretched and laid sideways,
when lowering, make sure that the back is nicely aligned at all times, and the head is in the extension of the spine,
do not forget to activate the torso muscles, which is extremely important for stability,
when you reach the end point with your hips, your hands are in a parallel position with the ground,
as you descend, make sure the weight is distributed along the entire length of the foot and the heels do not move away from the ground.
Biceps:
Biceps exercises are those with which you will load the biceps muscle of the upper arm. During the performance, the basic rule is to bend the elbow, which is the main task of the mentioned muscles. It is true that there are certain limitations (loads) in biceps exercises with your own weight, but you can overcome them quickly if you know the right exercises.
you go down to the ground, you squeeze your legs together, you bend your knees and bring them closer to the ground,
the thigh that is closer to the ground you grab with your hand on the same side,
you put your opposite hand behind your head,
with the hand that is closer to the ground, you lift the torso and bring it closer to the knee,
you push your feet towards the ground during the performance, making sure that your knees stay in touch.
Triceps:
Exercises for the triceps, unlike the previously mentioned, load the opposite side of the arm. The main task of the triceps is the extension of the elbow, which means that we can activate it in different ways. Among the exercises with your own weight reigns a narrow push-up (with your knees on the ground), which covers a good portion of the muscle fibers.
resistance is offered by fingertips, knees and palms,
the back is nicely aligned along the entire length,
the head is in the extension of the spine,
you point your palms forward and place them a little farther from your shoulders,
you bring your elbows as close to the body as possible,
when lowering, be careful to lower both your hips and your chest, which means that you are moving in a horizontal direction.
Shoulders:
Shoulder exercises give your figure a point on the i. These are the movements with which you will load the shoulder muscles. This group includes moving the arm in front of you, to the side, and pushing the arm above the head. All these movements are necessary if you want to fully load the deltoid muscle, which gives your shoulders fullness and takes care of symmetry.
First you go down to the ground, get on your knees, and put your palms in front of you,
then you place your head between your elbows and move your chest closer to the ground,
from the starting position, in which the arms, back and hips "lie" in the same line, you start moving,
based on bending at the elbows, you move the body forward and at the same time lower the face closer to the ground,
at the end point you hold the position and then return to the starting position,
during the movement, make sure that your back is nicely straight, the torso is activated, and that you are not in a hurry.
In order for the exercises to be done properly at home, jump into sports equipment as soon as possible and train with me.
I will be very glad. if you let me know which part of the body you want to shape the most and don't forget "In a healthy body a healthy spirit"
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