Simple and Effective Bodyweight Workout Program
pull-up
Grasping a bar, pull your body up until your chin clears the bar, then finish by lowering your body until your arms and shoulders are fully extended. Use whatever grip feels right and it is often good to alternate grips.
Pull ups are one of the single best exercises you can do, but like most things that are worthwhile, they can be difficult.
Here are several options to get you up to speed, just sub for regular pullups till you are able to do them.
Generally 3 subs = 1 regular pull-up
# Body row: Put a towel or rope over the bar and pull yourself on a horizontal plane, changing the angle varies the resistance. Rings are also good for body rows.
# Put a box under the bar and assist yourself with your feet
# Jump up to get momentum and pull as much as you can
# Jump or step up using a chair and hold as long as you can
# Jump or step up using a chair and slowly lower yourself down
Mix and match these during your workout using a variety of grips (e.g. palms away, palms toward you). Allow yourself to progress slowly and before you know it you will be doing regular pull-ups!
push-up
lie face down horizontally ,using your arms to raise and lower your bod keeping your back flat. Try to keep elbows close to your sides. if at first this is a little hard you can do the the alternativer version , using your knees instead of your toes
squat
stand with your legs shoulder width apart,arms stretched out in front or crossed over your chest , toes facing slightly out for balance then bend your knees keeping your back straight until your thighs are parallel with the floor then straight your legs and stand up again
pull-up
Grasping a bar, pull your body up until your chin clears the bar, then finish by lowering your body until your arms and shoulders are fully extended. Use whatever grip feels right and it is often good to alternate grips.
Pull ups are one of the single best exercises you can do, but like most things that are worthwhile, they can be difficult.
Here are several options to get you up to speed, just sub for regular pullups till you are able to do them.
Generally 3 subs = 1 regular pull-up
# Body row: Put a towel or rope over the bar and pull yourself on a horizontal plane, changing the angle varies the resistance. Rings are also good for body rows.
# Put a box under the bar and assist yourself with your feet
# Jump up to get momentum and pull as much as you can
# Jump or step up using a chair and hold as long as you can
# Jump or step up using a chair and slowly lower yourself down
Mix and match these during your workout using a variety of grips (e.g. palms away, palms toward you). Allow yourself to progress slowly and before you know it you will be doing regular pull-ups!
push-up
lie face down horizontally ,using your arms to raise and lower your bod keeping your back flat. Try to keep elbows close to your sides. if at first this is a little hard you can do the the alternativer version , using your knees instead of your toes
squat
stand with your legs shoulder width apart,arms stretched out in front or crossed over your chest , toes facing slightly out for balance then bend your knees keeping your back straight until your thighs are parallel with the floor then straight your legs and stand up again
