Ultimate Home Workout without Equipment: Best bodyweight exercises for all major muscles

134 Pages·2020·2.011 MB·English

by  Samuel, Greenberg,

Ultimate Home Workout without
Equipment

Best bodyweight exercises for all
major muscles

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 kind of
equipment. This makes the person using all these simulators dependent on
them. In modern life people sometimes don’t have time to go to fitness
clubs and also not everyone has special equipment for muscles training at
home due to, mainly, relatively high price and lack of space.
After reading this book, you can develop muscles by performing simple
exercises with your weight, where and when it is convenient for you. In the
book I will give some tips on diet, the observance of which will positively
affect the rate of muscle building and getting rid of excess fat tissue, if any.
In the process of presenting exercises with your bodyweight, I will try not
to waste your time on unnecessary special terms and formulas, but rather
briefly and clearly tell you about how to increase the size of all your main
muscles and their strength. The benefits of training are enormous: in
addition to becoming slimmer and stronger, you will also significantly
improve your heart and lungs, strengthen the nervous system, increase
immunity and vitality.
Exercises with the bodyweight allow you to achieve a high degree of
muscle tension, comparable to the effects of exercise machines for strength
training. In addition, exercises without sport equipment positively affect the
joints and spine, removing the axial pressure on the intervertebral discs of
the latter. But the main advantage of this exercises - its simplicity and
accessibility.
Athletic gymnastics without projectiles makes it possible to work out all the
major muscle groups. You decide which to pay more attention on. You can
also create an individual set of exercises: for example, to strengthen the
muscles of the arms and shoulder girdle; for the development of flexibility
and endurance; for the prevention of osteochondritis and the like. Someone
seeks to improve the shape and physique, someone - to develop strength,
maintain or restore the functional state of the body and so on. But whatever
tasks you set for yourself, “simple gymnastics” will help you look more
attractive, feel healthy, vigorous and fit.
Table of contents
Chapter 1. Core muscles of human body
Core muscles, shown on figures
Chapter 2. Muscle warm-up before training
Warm-up exercise set
Chapter 3. Neck muscles
Neck side muscles
Neck front muscles
Neck back muscles
Chapter 4. Shoulder muscles
Front and middle parts of shoulder muscles
Back and middle parts of shoulder muscles
Chapter 5. Hand muscles
Exercise 1
Exercise 2
Exercise 3
Chapter 6. Chest muscles
Chapter 7. Abdominal muscles
Upper abdominal muscles
Upper and lower abdominal muscles
Lower abdominal muscles
Side abdominal muscles
Chapter 8. Back muscles
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Chapter 9. Legs muscles
Quadriceps
Biceps hip
Chapter 10. Shin muscles
Chapter 11. Shoulder muscles with dumbbells
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Chapter 12. Biceps with dumbbells
Exercise 1
Exercise 2
Chapter 13. Triceps and wrists with dumbbells
Exercise 1
Exercise 2
Wrists
Chapter 14. Abdominal muscles with dumbbells
Side muscles
Upper and lower muscles
Chapter 15. Chest muscles with dumbbells
Exercise 1
Exercise 2
Chapter 16. Back muscles with dumbbells
Exercise 1
Exercise 2
Exercise 3
Chapter 17. Legs muscles with dumbbells
Exercise 1
Exercise 2
Exercise 3
Chapter 18. Quadriceps muscles with dumbbells
Exercise 1
Exercise 2
Chapter 19. Leg biceps and shin with dumbbells
Exercise 1
Exercise 2
Shin
Chapter 20. Nutrition and natural stimulators
Amino acids
Conclusion

Chapter 1. Core muscles of human body

A person has more than 600 muscles, with the help of which he has the
opportunity to influence the world around him and to realize himself in a
variety of activities. A muscle is a bunch of very thin longitudinal fibers
called myofibrils, which include the contractile protein. Muscle contraction
occurs due to electromagnetic forces that cause thin and thick protein
threads to move towards each other. The excitation transmitted by
bioelectric pulses along the nerve fibers at a speed of about 5 m / s causes a
general shortening of the myofibrils and an increase in the transverse size of
the muscle.
One of the main features of the muscular system is that its work can be
controlled arbitrarily by an effort of will. And through the muscles, in turn,
you can influence the processes of energy supply in the body. Physical work
is done at the expense of internal energy resources, the source of which are
carbohydrates, proteins and fats that come from food. Loading muscles can
affect not only the energy exchange, but also the general metabolism in the
body. Such an impact results in positive changes in all organs and systems,
the state of which determines the level of human health.
Thinking, intellectual work is also associated with movement, but not
physical. In brain cells, there is also movement (at the level of metabolism)
of energy carriers: a bioelectric “action potential” is excited, the blood
delivers substances rich in energy to the brain, and then removes their decay
products. "Movement" in brain cells is a change in the bioelectric potential
and its maintenance, due to the continuously occurring biochemical
reactions (exchange reactions that constantly require the delivery of