Bodyweight exercises that many underestimate

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Bodyweight exercises are often underestimated by people who do most of their workouts in gyms using free weights. We have selected the five best movements recommended by fitness instructors and rhythmic gymnastics coaches to improve strength, flexibility and ligament strengthening.

Squats on one leg

Those familiar from school with pistol squats often forget to include in their own weight training program, but in vain: this is the best leg exercise that can be done without resorting to additional weights.

Most likely, the first time you will not be able to sit down on one leg - use the bench as insurance. First, sit on it, then, when you are confident in your abilities, sit down in the classical technique: arms are extended in front of you, back and free leg are straight.

Gymnastic bridge

Nowadays, they only get on the bridge in yoga classes, although the effectiveness of this exercise is really high: when done correctly, the movement strengthens the extensors of the back, muscles of the buttocks, hamstrings, upper back, abdominal muscles and even the upper chest.

Start bridging from a supine position. If you fail to get up on the first try, reduce the amplitude by adding another fulcrum - the crown.

L-corner

This is a variation of the classic static hang on gymnastic rings, adapted for ground training. Sit on the ground with straight legs connected, then try to get up on your hands, keeping your legs hanging.

If the exit fails the first time, try shifting the center of gravity by simply bending your knees and tucking your legs towards your body. With each new workout, try to achieve a right angle between your abs and legs.

Handstand

The handstand makes all of your body's stabilizers work. For the upper shoulder girdle, performing such a statics is completely priceless - a very good load on the deltoid muscles.

The first attempts to train the vestibular apparatus and the shoulder girdle will result in falls, but do not despair: try to practice against a wall or any other support.

Pull-ups

Pull-ups are a "golden" exercise that is included in almost all training sets. By the technique and quality of its execution, it is possible to determine in what physical form the athlete is.

If pull-ups are not very successful, they can be performed according to the Australian method: find a low bar, lie under it and pull the torso to it, trying to work only with the back muscles with a delay at the point of peak contraction.

Program

Each of these movements individually develops certain muscle groups and can be used as an excellent bonus to the main training program. If you like gymnastic movements, you can combine them into one program, setting aside a separate day for execution.

For newbies:

• Single Leg Squat - 2 sets of 10 reps (per leg)
• Gymnastic bridge with emphasis on the crown - 2 sets of 20 seconds.
• Bent Legs L-Corner - 2 sets of 20 seconds.
• Handstand with support - 2 sets of 20 seconds.
• Australian Pull-Ups - 2 sets of 10 reps

For advanced athletes:

• Squats on one leg - 3 sets of 10 reps (for each leg).
• Gymnastic Bridge - 3 sets of 30 seconds.
• L-corner with straight legs - 3 sets of 30 seconds.
• Handstand - 3 sets of 30 seconds.
• Pull-ups - 3 sets of 10 reps.