THE 10 BEST EXERCISES WITHOUT A GYM! TO GET IN SHAPE…

best exercises without a gym

THE 10 BEST EXERCISES WITHOUT A GYM! TO GET IN SHAPE…

BEST EXERCISES WITHOUT A GYM! The best exercises to get in shape (or get it back) don’t have to be complicated and exhausting.

Sometimes less is more. October arrives and with this month, the beginning of autumn, the return to work … And the moment to recover the lost form after the excesses committed during the confinement by the coronavirus and / or the holidays .





Thus, the gym may be the option for some when it comes to getting in shape … But if you are not for the work of going to the ‘gym’ due to the coronavirus , the alternative is to exercise at home . And one of the best options to get in shape at home and not have to step in a gym is (apart from YouTube fitness channels )… Calisthenics .

The exercises calisthenics are a type of training that has become very fashionable and is based mainly on working with your own weight . An ideal way to exercise at home or outdoors , without having to step on a gym. With this training , you will tone your body and gain strength, agility and flexibility. Take note: these are the 10 best calisthenics exercises to get fit in record time without going to the gym .

In addition, we remind you that you can complete your calisthenic exercise routine with exercises related to yoga , as they are also exercises based on working with the body itself, and both workouts have great benefits . Also help yourself with the latest in technological gadgets to control your workouts and don’t forget to stretch your muscles properly .

1. The 10 best calisthenic exercises: Push-ups

The push-ups or push-ups are one of the best calisthenic exercises to work shoulders, arms and chest. For this exercise it is very important to achieve the perfect posture, and also, it must be taken into account that depending on the position of the arms and according to the depth of the flexion, one muscle or another will be worked more.

This exercise does not require having any type of equipment and can be practiced in many places, such as at home or in the park or even on the street during a running session .

2. Top 10 Calisthenics Exercises: Wall Curl

One of the best calisthenic exercises to do at home to get in shape is wall push-ups . It is as simple as putting both hands on the wall and at the same time bringing your feet back. Once supported against the wall, you have to force yourself as if you were pushing the wall, going from back to front.

The push-ups against the wall will help you to strengthen your upper body without having to resort to the gym or the weights … A very good way to start in the process of getting in shape by avoiding the fitness gurus .

3. The 10 best calisthenic exercises: Negative push-ups

The negative push – ups is another key exercise to do at home and complementary to other types of pushups. We must get in the same position as in the case of a normal flexion, however, in this case it is necessary to make a smooth and slow descent. Then you have to drop your knees and then go back up. In this case, the important thing is to perform the descent correctly to stimulate the muscle fibers.

This is a fairly dynamic exercise for beginners in which the pectoral area, the mid-trapezius, the triceps brachii, among other areas, were worked without too much effort. To complement your exercise routine, remember that there are many applications that help you create an easy-to-follow sports routine .

4. Top 10 Calisthenics: Eccentric Pull-ups

Pull-ups represent another of the best (and most popular) exercises among those who practice calisthenics. However, unlike push-ups, it is an exercise of great complexity that few get to do correctly or with many repetitions. Therefore, it is better to start with the eccentric chin-ups.

In the same way as to do isometric chin-ups, it is necessary to start the exercise with the chin above the bar, putting the arms fully contracted. However, instead of raising our body, what we have to do is go down little by little until we are hanging from the bar, with our arms fully stretched.

5. Top 10 Calisthenic Exercises: Triceps Bench Dip

To do “triceps bench tipsyou need a bench or any similar object that you can find at home, as long as it is heavy enough and is supported on the ground without lifting by supporting the weight of the body on the outer edge.

First of all, it is necessary to sit on the bench and place your hands on the edges, on each side of the body. Next, to do the exercise, we bend our arms and lower the body until the body touches the bench. Once the sequence is known, you can do as many repetitions as you want. You can also choose to stretch your legs once you are down and hold the weight to continue with the repetitions.

6. Top 10 Calisthenics Exercises: Clap Pushup

Returning to the push-ups , we have this version different from the traditional execution since it includes a slap, in such a way that this exercise is a bit more complex. To do it correctly it is necessary to position yourself with enough distance between the arms, and then, when going up, exert enough force to be able to stand in the air and perform the slap.

7. Top 10 Calisthenic Exercises: Pike Flexion

The “pica press” or “push-up” is another calisthenic exercise and specifically, the most effective type of push-up to work the shoulders. In addition, it is ideal to do at home since no type of material is needed either. However, this is a more complex exercise taking into account the incline to be performed with the body.

We can do this exercise at home without any type of material or choose to use two benches or bars to support both feet and arms, taking care with the position of the head when raising the body. Once up, it is necessary to try to hold the body for a few seconds.

The “pica press” or “push-up” is another calisthenic exercise and specifically, the most effective type of push-up to work the shoulders. In addition, it is ideal to do at home since no type of material is needed either. However, this is a more complex exercise taking into account the incline to be performed with the body. We can do this exercise at home without any type of material or choose to use two benches or bars to support both feet and arms, taking care with the position of the head when raising the body. Once up, it is necessary to try to hold the body for a few seconds.

8. Top 10 Calisthenics Exercises: Rotating Pushups

We can see that push-ups in all its versions are the ideal calisthenics exercise because each type of push-up helps to strengthen a different part of the body. In this case, the rotary push-ups are “T-push-ups” and consist of: First, putting the arms slightly bent inwards; second, the push-up is performed, and finally, to do the T-push it is necessary to rotate the torso and extend the arm upward. First with one side, then the other, and then repeat.

9. Top 10 calisthenic exercises: The bridge

Returning to less complex exercises in which to work with your weight we have another calisthenic exercise, the bridge . This is one of the most complete exercises that exist and it is possible to do it at home. With this exercise, the whole body is toned and the gluteal muscles, the hamstrings, as well as the lumbar area are worked … That is, both legs and buttocks are worked, and also, the knees are strengthened.

To do this exercise, first, you have to lie on your back with your knees bent. Once the posture is achieved, with the arms, force must be exerted against the ground to lift the body until achieving that arched position of the back together with the arms and legs.

10. Top 10 calisthenic exercises: Pistol

The “pistol” is a variant of squats. As we already know, a squat is that exercise in which, placing the feet parallel to each other, we lower our whole body until we simulate the position we adopt when we sit up straight.

However, this exercise has to be done reflecting only one leg while the other is kept parallel to the ground and straight. You have to alternate the leg with which you work so as not to overload it. This is an ideal calisthenic exercise to strengthen your glutes at home or outdoors.

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