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12 Own weight exercises that will Shape your body

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You can perform weight training virtually anywhere. These are movements that use the resistance of body weight without the need for any equipment or training equipment. Self-weight training is part of many high-intensity circuit training (HICT). HICT workouts are fast, intense and can take you even less than 30 minutes. This means you can be in great shape without spending hours in the gym or without using exercise equipment. You just need to know the right exercises.

Personal trainer and physiologist Albert Mateni, CSCS, founder of SoHo Strenght Lab has compiled a list of 12 exercises that are extremely important and underlie weight training, are useful for anyone who wants to train without time constraints and the place. These 12 exercises are something as a basis for different types of variations of HICT training. So, are you ready?

1. Push-ups

How are they performed?

  • Straighten your arms just below your shoulders.
  • The legs should be slightly spread to the side to shoulder width.
  • The main position is a plank (board), and in this position your pelvis should be in a line from head to toe.
  • Your neck should be in a neutral line with your shoulders.
  • When moving down, keep your elbows close to your body.

What should you not do?

  • Be careful not to drop your seat too low or lift it too high.
  • Do not bend your head down or straighten it up.
  • Do not shrug your shoulders.

For easier performance, spread your legs more, this way you will get better stability. Another easier version of the exercise is with your knees on the ground. Perform the exercise in the same way as described above. Make sure your back and thighs are in line.

2. Plank (board)

How is it performed?

  • Put your hands under your shoulders or even a little wider than shoulder width.
  • Tighten the gluteal muscles.
  • Keep your whole body from head to toe in a line.
  • Tighten the abdominal muscles.
  • Point your chin toward your chest.
  • Fix your gaze to the floor between your arms or slightly in front of them.

What should you not do?

  • Do not allow the seat to lower, but do not raise it too high.
  • Do not raise your head.
  • Do not interrupt the exercise when you feel muscle weakness. You need to feel the performance of this exercise.

If you find it very difficult at first, hold this position for a shorter time.

3. Glute bridge

How is it performed?

  • Lie on your back.
  • Bend your knees, put your feet on the ground at the width of the thighs, toes should point forward.
  • Tighten the abdominal muscles.
  • Push with your heels to the ground and lift your hips off the ground.

What should you not do?

  • Keep your muscles tight.
  • Do not raise the thighs higher than the neutral position to avoid excessive strain on the back.

4. Spider lunges

How are they performed?

  • Stand in a push-up position.
  • Lift the right leg and move it to the right arm on the outside.
  • Put your foot on the ground.
  • Move your legs back to the starting position.
  • Repeat on the other side.
  • You must take care to maintain the correct plank posture during the exercise.

What should you not do?

  • Do not allow your shoulders to tilt to the side.
  • Make sure your pelvis does not fall down.

5. Plank tap

How is it performed?

  • Start in the standard plank position (palm plank).
  • Lightly touch your right shoulder with your left hand.
  • Put your hand back.
  • Repeat the same movement with the other hand to the other shoulder.
  • Strive to keep your body stable without leaning to the side.

What should you not do?

  • Do not carry the weight while touching the shoulder.

6. Squats

How are they performed?

  • Stand with your legs spread approximately the width of your pelvis or the width of your shoulders.
  • Your toes should point slightly outward to allow good mobility as you perform the exercise.
  • Your breasts should point forward.
  • Look forward and slightly upward.
  • Make sure your knees are in line with your toes.
  • Squat as low as your mobility allows.

What should you not do?

  • Do not allow the knees to come inward.
  • Make sure your knees do not point inward.
  • Do not lift your heels off the ground.
  • Do not transfer the weight to the fingertips.

Do not do a deep squat if it is too difficult or uncomfortable for you.

7. Side lunge

How are they performed?

  • Stand up.
  • Transfer the weight to one leg and heel.
  • Go down to attack a country as low as your mobility allows.

What should you not do?

  • Do not transfer the weight to the toes.

8. Squats with a jump

How are they performed?

  • Do a squat so that your thighs are parallel to the floor.
  • Keep your chest straight.
  • Keep your arms straight in front of your body and push them back when jumping.
  • Jump as high as you can.
  • Exhale when jumping.
  • Land lightly.

What should you not do?

  • Do not transfer the weight on the toes and do not allow the knees to move inwards.

9. Bounce attacks

How are they performed?

  • Your front knee should form an angle of 90 °.
  • Make as low an attack as you can without your back knee touching the ground.
  • Hold the torso in an upright position.
  • The weight of the body should be distributed between your front and back leg.
  • Jump and at the same time swap your legs – the front leg should go back and the back forward.
  • Coordinate your arms so that the opposite arm is facing forward with respect to the front leg.

What should you not do?

  • Do not allow your knees to touch the floor.
  • If this exercise is too difficult for you, perform standard seizures.

10. Single leg deadlift

How is it performed?

  • Keep your back straight.
  • Tighten your abdomen.
  • The weight should be evenly distributed on the legs.
  • Lift one leg back, toes pointing down as you perform the forward movement.
  • Lean forward as much as your mobility allows.
  • Stand back in an upright position using the back thigh muscles.
  • Keep your head in a neutral position.

What should you not do?

  • Do not touch the floor with your fingers, this can cause rounding of the back. Instead, focus and keep your back straight.
  • Do not change the legs after each repetition, it is enough to change them between the different series.

11. Reverse lunge

How are they performed?

  • Start in an upright position.
  • Take a step back and hold your front knee at a 90 ° angle.
  • Keep your chest straight.
  • Distribute the weight of the body between the front and back leg.
  • The back knee should lightly touch the floor.
  • While standing, press the floor with the heel of the front foot.
  • Coordinate your arms so that the opposite arm is facing forward with respect to the front leg.

What should you not do?

  • Do not transfer the weight to the fingertips and do not allow the knees to cross the line of the toes.
  • Make sure that the front knee does not point inwards.

12. Plank walking back and forth (Walkout)

How is it performed?

  • Try to keep your legs as straight as your mobility allows.
  • Keep your back straight.
  • Lean forward and place your hands on the floor in front of you.
  • Keep your abdomen tight and “walk” with your hands forward to a plank position, then return to an upright position.
  • Your thighs should be as high as possible, while “walking” with your hands back, press your heels to the ground.

What should you not do?

  • Do not do push-ups.
  • Do not allow the hips to pass below the neutral position and do not tilt your pelvis to the sides.
  • Do not shrug your shoulders.

If you can’t reach the ground with your hands, the easier option is to bend your knees slightly. After a while, you will improve your mobility so that you can perform the exercise without problems and with straight legs.

You can use these individual exercises to put together a whole workout. As an example, we have prepared several options for you. It is enough to choose a few exercises aimed at different muscle groups. If you choose two exercises for the upper body, such as plank and push-ups, as well as two exercises involving the lower body, such as squats with jumps and lunges, you should alternate the exercises for the upper body with exercises for the lower body. part of the body: planks with squats with a jump, then push-ups with seizures. You can also try some of the training plans we have prepared for you. We only remind you that each exercise must be performed accurately and correctly.

Training plan 1:

Choose three exercises. The principle of this training plan is that you have to perform one exercise for 30 seconds, after which you have to pause for 10 seconds between the individual exercises. Repeat in 10 series.

Training plan 2:

In this case, choose 4 exercises, which you divide into two groups – part A will have two exercises and part B two others. In each part, perform the exercise 10 times in eight series. After completing A, pause for 2 minutes and complete Part B.

Training plan 3:

Choose 4 exercises that you will perform within 4 minutes. Turn on the stopwatch and do 10 repetitions of the first exercise, during the rest of the time of the first minute perform jumping jacks. Do the same with the next three exercises until 4 minutes have passed. Then take a short break. Perform a total of 5 series.

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