Four homework that require no equipment and facilities

First steps in effective training at home can seem a daunting challenge devices, if they have a pull-up bar or other expensive workout at home.

By far the two most effective exercises are back pull-ups, inverted rows, and their variations. Maybe not a pull-up bar at home, can often impossible to meet.

The truth of the matter is this: you can effectively train your return homewithout equipment, and do pull-ups at home, without a pull-up bar!

Giving these four exercises at home a try and you will be back to your sculpt, build muscle mass, and also burn body fat.

First Door Pull-Up

This option allows you to pull up without the use of a pull-up bar.

Select a door or stable, which will support your body weight.

cloth or towel over the top of the door to your pillowHandle.

or hold the top of the door and pull himself.

To slow the progress or, if this is too difficult, place a sturdy box or stool under your feet and legs to drive you use to pull in time reduce the amount of leg drive until you see movement on can make your own.

According Inverted Row with chairs

This exercise will train your upper back, biceps and core.

or sitting on the floor between two chairs withSeats facing each other.

or get on a train from one chair and then the body is directly from the top of his head to his ankles.

or At this point the only thing that should touch the ground 'heel of the bottom of the feet.

o They should look like you are in a "reverse push-up position - arms are straight and your body in a straight line.

Or keep your stomach and drag down until your hands arePages.

Third Row Inverted variation

This online version requires the use of a sturdy table and characteristics of motion as the previous year.

Lay under a table or robust to support your body weight.

Or grab the edge with a handle, palms down.

or keep the body straight and pull your chest to the table.

or keep a straight attitude "controlled and make sure the buttocks and belly are not so close to the sidesSAG.

Fourth Push up variation

This exercise is a push-up, but it not only train the chest, shoulders and triceps, but also works your back and biceps.

or in full in the top position of a traditional push-ups with the hands shoulder width or slightly wider.

o To reduce the problem of set foot farther, to challenge the position near the foot to rise.

Or Press the football then,air, the body forms an "A" and looks at his feet.

Or Fold the arms slowly down and head in the direction of your hands down "the movement arc and then up and push forward. These form a "U".

Or the end of this movement the head is on the back is bent, and the basin is close to the ground.

Or stick your ass back and hit again positioned to return to the starting point. 

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