Due to the frequent departures for quite a long time, I began to be more and more interested in trainings that can be performed almost everywhere and do not need special equipment for this.
As a result, I found an interesting article that offers 50 exercises, the only "weapon" of which is your body weight. The exercises are divided into separate blocks depending on the part of the body on which the load is given. And since 50 exercises at a time is too much, I decided to use the proposed division by muscle groups. This post contains exercises for the whole body.
To perform this exercise, you need to stand up straight and then lean forward, trying to reach the floor with your fingers and at the same time keep your legs straight, but not tense. As soon as you reach the floor with your fingers, you begin to slowly step forward with your hands. After you are in the push-up position, you begin to crawl back on your hands just as slowly until you return to the starting position. At the same time, the back does not bend, the stomach is retracted, try not to pull the head into the shoulders.
It is recommended to perform 4-6 repetitions, but if your training allows, increase the number.
Starting position: Just stand straight, knees slightly bent. Perform a jump, trying to jump as high as possible and pull your knees up to your chest. The arms are stretched forward during the jump. You land on slightly bent knees and immediately perform a second jump.
Naturally, it is better to perform this exercise either on the street or in an apartment on the ground floor, or when you are 100% sure that there are no neighbors from below at home ... and preferably two or three floors down. Jump as long as you have the strength :)
Starting position: you are on all fours, leaning on your hands and knees. Then you get up on your toes (your legs remain half-bent), the body is pulled up, and begin a slow forward movement, moving first the right arm and leg, then the left arm and leg. It turns out that you walk like a bear — slowly and a little waddle.
It is better to perform these push-ups not on the floor, but at least on a sports mat. You start with the usual push-ups, and then you start doing push-ups with small jumps. That is, your hands should at least come off the surface a little. Push-ups are performed without stopping as long as you have the strength.
Here, after all, you will need some equipment and a ladder. Take light dumbbells (or heavy ones) or some household items in your hands, and start climbing the stairs, simultaneously performing biceps exercises - alternately on the left and right hands or both hands at once.
Starting position: standing on all fours. Leaning on straight arms, pull your left knee up to your chest and straighten your right leg at the same time. Leaning on straight arms, you change your legs in a small jump. At the same time, the hands should remain in place, the whole body should be in tension — the stomach is tightened, the back is straight.
The starting position is as if you are going to do push—ups. Then slowly begin to move forward on your hands. At the same time, the toes on which you rest should remain in one place, as well as the whole body. Then just as slowly return to the starting position.
This is considered one of the best exercises to strengthen the whole body. Starting position: low squat, hands resting on the floor. Then, with a sharp jump back, get into the push-up position. Perform a push-up and jump back to the starting position. Perform an upward jump and return to the starting position again. Then do the push-up again.
Lie face down with your forearms on the floor. Then you rise, resting on your forearms. Legs are straightened, emphasis on socks. The stomach is retracted, the back is straight, without deflections in the lower back or vice versa, with the booty raised to the top. Stand in this position for 30-60 seconds (or longer).
You can complicate the bar by alternately raising your legs: both legs on the floor, raise your right leg, again two legs on the floor, raise your left leg (each at least 10 counts).
Starting position: plank with emphasis on the forearms. Then you begin to straighten your arms alternately into the push-up position, and then also bend alternately to return to the bar. At the same time, the back is straight, the stomach is drawn in, the whole body is tense. Each time you alternate the hands with which you start the exercise.
Leg exercises — in the next post.
