Greenberg - Bodyweight workout for major muscle groups
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Bodyweight workout for major muscle groups
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
There are many types of physical activity that require some equipment. This makes the person using all these simulators dependent on them. In modern life, people sometimes do not have time to visit fitness clubs, and not everyone has special equipment to train muscles at home, mainly because of the relatively high price and lack of space. Workout performed without special equipment using just your own bodyweight can be considered as a good alternative to training in gym with the same result for building strong and beautifully shaped bodies.
This book presents sets of dynamic and isometric exercises to train all major muscles and muscles groups of your body without the use of weights, simulators and other projectiles. In addition to the set of exercises, the book provides advice on training, regime, nutrition and other useful information.
Exercises with the weight of your own body allow you to achieve a high degree of muscle tension, comparable to the effects of exercise for strength training. Moreover, bodyweight exercises positively affect the joints and spine by removing the axial pressure on the intervertebral discs. But the main advantage of exercises with bodyweight is its simplicity and accessibility.
The exercises described in the book can be performed at any age: both younger and older ones can cope with them ... They have different levels of difficulty. Therefore, choose the one-to-one exercises that suit your age and fitness level. But no matter what goals you set for yourself, the exercises described in the book will help you look more attractive, feel healthy, vigorous and fit.
Table of contents :
The most important thing you need in training to achieve your goals is a great desire to get stronger and look better. After all, if there is a desire, then there is a place for training, as well as time and motivation to follow the daily routine and eat right.
The mood for training must be very strong. You must become a real fanatic of bodybuilding. During training, you cannot force yourself to do something. The desire to be the best should originate within you, you should dream of training, and in your dreams you should imagine yourself to be the most muscular and strongest. During the exercise, you need to concentrate exclusively on your feeling, and not on any other things. Forget about everything. There is only you and the exercises you perform, nothing else. Only with this approach will you achieve your goals. During training, you should gradually increase the load. It's important to remember that building muscle and strength is a long process that cannot be done overnight. The main benefit of bodyweight workout is that you save time and money and can train anywhere, anytime, rather than waiting in line for your sports equipment.
So, to summarize, the most necessary component to start learning is a strong desire to become stronger and better built. If you have no desire or discipline is not firm, then even the best simulators and the most equipped gyms will not help you. Start building the body of your dreams, stick to discipline, and the results will not be long in coming.
To start training you only need the floor, parallel bars and a horizontal bar. All of this can be found on almost any sports ground near your home. But if you decide that you will do it at home, then in addition to the horizontal bar and the bars, for which you will have to allocate part of the space in the room, there is another type of equally useful equipment that will improve the productivity of your workouts. It is not necessary to acquire all this at first, but in the future, with the growth of your fitness level, all this equipment will help you progress further:
1. The 3-in-1 horizontal bar is a prefabricated structure installed in a brick or concrete wall with anchor bolts and withstanding a load of 180-200 kilograms. Changing its position, such a structure is capable of being both a horizontal bar, and parallel bars, and a simulator for the abdominal muscles. It is not necessary to have a 3-in-1 horizontal bar ready for use, but such a simulator will allow you to train right at home.
2. Weights for body - essential to increase the load in your workouts if bodyweight exercises are too easy for you. The role of the simplest weighting agent can be an ordinary backpack with a load inside.
3. Weights for the legs - needed to increase the load while running and performing various exercises with body weight. In the absence of weights for the legs, they can be replaced with bottles filled with water and tied to your feet.
4. Abdominal roller is a highly effective core trainer that will help diversify your abs and lower back workouts. In its absence, you can use any object sliding on the floor on which you can put your hand.
5. Fitness rubber band - used as an alternative to various exercise equipment, as it is more comfortable. With it, you can adjust its resistance yourself by changing its stretch. This is a great thing to help complement your workouts and take them to the next level. In our training with you, it is not needed, and in this book we do not consider it, however, a rubber band can act as an excellent sport gear of your training.
6. Carpal expander - designed to develop grip strength and forearm muscles by compressing it in the hand. You can replace it with a tennis ball or any other resilient object that you can squeeze in your hand.
7. Racks for push-ups - in addition to relieving the load on the wrists, racks for push-ups are designed to change the load vector of push-ups, increase the depth of push-ups, the ability to change the position of the hands, and also to make performing regular push-ups more comfortable. Some of the stops are height adjustable to help you adjust them to fit. You can replace them with some small items that will be convenient to put your hands on, for example, two stacks of books under each hand.
Also, to monitor the result, you will need:
1: Training Diary
2: Measuring tape
3: Electronic scales
Your training diary needs to display information about your training program in order to track your progress in training. It will also need to display data on changes in body weight, anthropometry and well-being. Your training diary should be done every day that you have a training session.
Before you start full-fledged bodyweight training, you will need to master a few basic exercises, on the basis of which your entire training system will be built. Moreover, no matter what goal you set for yourself, these exercises will become the cornerstone of your workouts. All these exercises are probably familiar to you from physical education lessons at school, and until you can do them a certain number of times, it will be pointless to start strength training. If you can't do them at all, then mastering them will be your first priority. So, below is a list of basic exercises that will be the basis for your training plan. To really start training, you need to do the following exercises a certain number of times:
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