Full Body Workout: Static Exercises and Exercises Without Additional Weight

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

Sports activities, in addition to a strong body, give an additional charge of energy and positiveness for the whole day.

Today we want to bring you another selection of full body exercises that you can do without extra weight. Some of the exercises can be performed on horizontal bars, which can be found on any sports field.

Exercise number 1

During the exercise, the back should be straight, the head lowered, the stomach pulled in. Make sure that there are no deflections in the lower back. Hold this position for 60 seconds.

Exercise number 2

While doing this exercise, keep your elbow under your shoulder. The shoulder blades should be pulled down and brought together, thus forming a "pocket".

Exercise number 3

Lie on the floor, lift the body so that an angle of 60 degrees forms between it and the floor. Hold this position for at least 60 seconds. To make the exercise more difficult, you can raise your legs a little.

Exercise number 4

This is a placket at your toes and toes. During this exercise, make sure that your back is straight and there are no sagging in the lower back. Hold this position for 30-60 seconds.

Exercise number 5

Pull yourself up on the horizontal bar and linger for at least 30 seconds. The back should be straight, the abdomen pulled in, the elbows bent, and the forearms level with the body.

Exercise number 6

This exercise can be performed both in a static version and in a regular one - just raise your straight legs. The angle between the hips and the body should be 90 degrees. The body should not sway, the back should be straight. The ideal option for this exercise is the wall bars. On the horizontal bar, execution will be complicated by the fact that you will need to constantly monitor so as not to swing and thus not give the legs an additional impulse. The static option is to linger with your legs raised for 30-60 seconds.

Exercise number 7

To do vertical push-ups, stand with your back to the wall at a distance of about 1 meter. Put your hands on the floor, and your feet on the wall, and begin to slowly climb up the wall with your feet until the angle between the body and legs is 60 degrees. After that, you can do push-ups. The stronger you get, the more vertical push-ups you can do.

Exercise number 8

These are squats on one leg and they are somewhat reminiscent of the familiar "pistol". Bend one leg slightly at the knee, and do regular squats on the other. If it is difficult to maintain balance, you can hold on to the horizontal bar or wall with one hand.

Exercise number 9

After doing a lunge squat, you change legs in a jump. To do this, after performing a squat, you must jump out of it as high as possible and change legs. Make sure that your knees are bent during landing (never land on straight knees!). The jump should be soft.

Exercise number 10

Find yourself a lower bar and do deep squats, moving from one side to the other under the bar. If you haven't found a plank that is the right height, you can simply do deep squats as if you were crawling under something low.