Greenberg - Total body strength workout without a gym
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Total body strength workout without a gym: summary, description and annotation
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Best muscle strength and endurance exercises using body weight without gymThis book describes strength training exercises that use your body weight to train the core muscles of the human body without any sports equipment and can be done at home. Exercises with your own body weight allow you to achieve a high degree of muscular tension, comparable to the effects of strength training equipment. In addition, gymnastics without shells has a positive effect on the joints and the spine, removing the axial pressure on the intervertebral discs of the latter. But the main advantage of this gymnastics is its simplicity and accessibility.
Greenberg: author's other books
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Greenberg
Greenberg
Samuel Greenberg
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Total body strength workout without a gym
Samuel Greenberg
Text Copyright 2020
Warning the author is not responsible for any undesirable consequences in case of the use of medical products without consultation with the doctor. Every attempt was made to provide accurate data. All information provided in this book does not replace medical advice.
Disclaimer notice:
Please note information in this book for educational purpose only.
Every attempt has been made to providing accurate and complete information. Readers recognize that creator is not participating in rendering legitimate, money related or proficient guidance.
By reading this book reader agrees that under no circumstances are the author is not responsible of direct or indirect loses as a result of using information in this book including - but not limited - any possible errors, omissions and inaccuracies.
Annotation
If you want to have a strong and beautiful body, but you do not have the ability or desire to go to the gym, then this book will be your best assistant in building your ideal body. It details nutrition, daily regimen and, of course, training programs that will lead you to your goal. This book explains in simple language most of the nuances of training at home or outdoors using a horizontal bar, parallel bars, gender and your body weight. You will also find exercises for all muscle groups here and learn how to create your own exercise and nutrition plans. If there are medical contraindications, specialist advice is required.
This book is dedicated to those people who have no experience in strength training with their own weight, but really want to start training. The motives for starting classes can be very different: you may have seen a beautiful muscular figure on TV, and you also decided to shape your body. Maybe you have decided that you lack physical strength. Or maybe you wanted to impress other people by building yourself a muscular figure. The reasons don't matter. The techniques described in this book are designed for people of all ages, builds and fitness levels. Everyone can find something of their own in it, even or you already have experience of training in any kind of sport. If you are no longer a beginner, then this book will also help you expand your knowledge of practice and learn something new for yourself. You will learn to set goals and achieve them, moreover, achieve them quickly.
Table of contents:
Chapter 1. Introduction
The most basic and important thing you need in your training development is a great desire to become better. Apart from this, in fact, nothing else is needed. After all, if there is a desire, then there will be a place for training, as well as the time and motivation to follow the daily routine and eat right. But in order not to burn out and not quit training, you need to rebuild your brain a little. If you force yourself to go to training, then in the long run this desire will be doomed to failure, because in the evenings you will allow yourself to eat unhealthy food, and during workouts you will exercise one way or another, and not as required, and watch all the time on the clock - when it all ends. Let's be realistic: you can't be an athlete in a month or two. The year may not be enough. Therefore, you need to prepare for long-term fruitful work.
The mood for training must be very strong; you must become a real fanatic. During training you must not force yourself to do something, a real flame must blaze inside you - you must wait for this training! During the exercise, you should concentrate exclusively on your feelings, and not on the environment. The desire to be the best should be born inside you, you have to dream about training, and in your dreams you have to present yourself as the most muscular and strong.
However, such a state of mind cannot be achieved if you watch a couple of motivational videos with athletes or street workouters. Here you have to work a little with your brains. You must begin to carry this idea of physical development within yourself, just as a person nurtures a plan for revenge - this desire must fill you to the brim and completely capture you, only in this case your strong wish will last for a long time. Time will pass and without training you will feel weak and worthless, and if you skip a training session, you will feel uncomfortable. Only with this approach everything will be fine. In the training itself, you will have to increase the load gradually - this is especially important in the early stages of training. You should not run in front of the locomotive. It is important to remember that building muscle and strength is a long-term process and cannot be done overnight.
As you get bigger, leaner and stronger, you will need additional weights to further progress in your workouts. Over time, the moment will come when one horizontal bar and the bars will not be enough to progress further. However, I want to note that I have foreseen this, and you can train according to my scheme without spending money on any additional equipment, here it is solely a matter of your personal convenience. Accessories such as a training vest or leg weights can be replaced with a regular backpack with bottles filled with sand or water inside. The only limitation is your flight of imagination. Also, I want to show you the benefits of home or outdoor weight training versus resistance training in gyms:
Benefit 1: You save money on gym membership.
Benefit 2: You save time traveling to and from the gym.
Benefit 3: You choose the time and place of training yourself.
Benefit 4: You won't run into queues for the sport equipment.
Benefit 5: You have fewer distractions.
Benefit 6: You will learn to understand and feel your body.
Benefit 7: You will significantly improve coordination and functionality.
Benefit 8: The likelihood of injury during bodyweight training is significant decreases.
Benefit 9: You will avoid unwanted people and obsessive trainers.
So, to summarize, we can say that the most necessary component to start training, is a strong desire to become an improved version of yourself. If you have no desire or discipline is not firm, then even the best trainers and the most equipped gyms will not help you. Start building yourself, be disciplined and the results will not be long in coming.
Chapter 2. Why exercise is easier than you think
Most people who do not go in for sports believe that training is difficult and expensive, that you need to limit yourself in food and generally "live" like an abnormal person". In fact, such statements are made not only because of incompetence and ignorance, but also partly because of envy of those people who have reached success in building a beautiful and strong body. Fortunately, in order to start training, nothing needs to be radically changed; moreover, at the first stages it is undesirable. It takes a little time for the body to rebuild. He is already experiencing a state of stress, so you do not need to immediately rigidly limit him in something.
The first month of training, when you are still getting adapted to the process, you should not radically change your diet. It will be enough to start from small changes, for example, give up alcohol and too sweet or fatty foods. Over time, as you get used to the new regimen, you yourself will want to exercise and eat right. The realization will come to you that you did not understand how you lived without all this before, and you will only regret that you did not start training six months or a year ago.
Basic principles of a healthy lifestyle
So, in order to come to your ideal figure and become much stronger, you need to understand that, directly, the training itself is far from all that you need to achieve a result. Equally important are proper nutrition and adequate sleep. If you present these three components in proportion according to their importance, then, in my opinion, it will look something like this:
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