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5 Exercises Without Equipment to Transform Your Body Quickly.
In this video, I'll show you 5 best bodyweight exercises that will transform your body in 2 weeks.
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Don't have time or money for a gym and various fitness equipment which you want to be in
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a good shape? Here is a solution. In this video, I'll show you 5 best bodyweight exercises that will transform your body just
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in 2 weeks. The 5th exercise is a game changer, so watch the video till the end
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It will be interesting. Let's go! Jumping jacks are a great aerobic exercise that can help burn fat and strengthen a lot
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of muscle. Jumping jacks help develop coordination, a sense of balance and make your body more flexible
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and fit. This exercise primarily targets the gluteal muscles, hip flexors and quadriceps
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They bear the main burden. In addition, the abdominal muscles, back muscles and the muscles of the back of the thigh also work
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Swinging your arms engages the deltoid muscles. Jumping jacks have minimal impact on ligaments and joints, unlike, for example, running
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The knees in this exercise don't experience heavy load. Jumping jacks are effective for warming up both the upper and lower body
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Thanks to them, the heart rate increases, the body warms up, the muscles and joints
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of the limbs prepare for the upcoming serious load. Jumping jacks help develop endurance, which allows you to withstand longer and more intense
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loads in the future. When performing the exercise, blood circulation increases, blood vessels in the heart become
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more resilient. Jumping jack is an effective cardio workout that can burn a lot of calories and get rid
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of excess weight. By doing jumping jacks, you can burn up to 100 kilocalories in 10 minutes
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Jumping jack is distinguished by its simplicity of execution technique and the ability to
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control the level of load. By increasing the frequency of jumps, you accordingly set a greater load and vice versa
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It is ideal for both experienced and beginner athletes. Let's move on to the proper jumping jack technique
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Stand straight, feet together, arms extended along the body, palms open. This is the starting position
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Next, in a quick movement, you need to bend your knees and jump. During the jump, the legs are spread to the sides
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Simultaneously with the legs, the arms are spread to the sides and converge above the head
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When landing on your feet, your hands are connected above your head. Using a reverse jump and bringing your arms towards your body, return to the starting position
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Every time your feet touch the floor, your knees should bend slightly. This is necessary to reduce the shock load
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The bodyweight squat is a compound exercise that works a large number of muscles and also
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strengthens them. During squats, the quadriceps, anterior, posterior and inner thighs, gluteal muscles, psoas muscles
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back muscles, as well as the soleus and calf muscles work. When you strengthen your lower body muscles, you are better able to perform full body movements
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while maintaining proper form, balance, mobility and posture. Additionally, incorporating squats into your workout routine also helps strengthen your
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tendons, ligaments and bones, which can help reduce your risk of injury
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Squats burn a lot of calories. For example, according to Harvard Medical School, a 150-pound person can burn about
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220 kilocalories by doing squats for 30 minutes. Squats are good for strengthening the cardiovascular system
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Performing squats requires increased work of the cardiovascular system, which can help
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strengthen it. In addition, the undeniable advantage of bodyweight squats is the minimal risk of injury
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Let's move on to the squat proper technique. Classic squats can be done with your arms extended forward or with your hands clasped
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in front of your chest. The second method is more convenient because you don't need to monitor the height of
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your arms. Stand up straight with your back straight, bring your shoulder blades together and place
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your feet slightly wider than your hips. Inhale, tighten your abdominal and back muscles and begin to lower yourself
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In this case, the hips need to be pulled back. Perform a squat to the bottom point
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The depth of the squat should be such that the heels don't come off the floor and the
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back can remain straight. The knees and feet should be in line during movement
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After exhaling, begin to rise from the bottom point to the starting position
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Burpee is a versatile and at the same time complex exercise that works many major muscle groups
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If you are looking for a way to build strength and endurance, burn as many calories as possible
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and improve your cardiovascular health, then this exercise is perfect for you
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When performing burpees, the quadriceps, biceps, pectoral and gluteal muscles, abdominal muscles, back and shoulder muscles are involved
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This is a complex movement during which the whole body works. You need to go down to the ground and jump up back
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To do this, almost every muscle in your body needs to contract. By doing burpees regularly, you can strengthen your spine, prevent crooked posture and back
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pain, and also relieve stress and get rid of nervous tension. As a bonus, you will get in excellent mood
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Performing burpees helps strengthen the cardiovascular system, increase endurance, tone muscles, develop strength, improve coordination and respiratory function, and effectively accelerate metabolism
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Burpees help prepare joints and ligaments for subsequent stress. But the main advantage is the active burning of calories, which helps you lose weight and
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stay in shape without exhausting diet. Burpees burn up to 10 kilocalories per minute
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The technique for performing burpees is as follows. Place your feet shoulder-width apart
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Then squat down and place your palms on the floor. From this position, you need to get into a plank position
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It is important to keep your body straight. Next, lower your body to the floor, bending your elbows and do a push-up
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Bring your feet back to your hands. Jump up and clap your hands overhead
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Complete all elements clearly and completely. Control your breath. With such fast movements, it often gets lost
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Push-up is one of the top strength exercises with your own body weight
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Many people do this exercise every morning to keep their muscles toned
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As a compound exercise, push-ups work many different muscles to varying degrees, including
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triceps, deltoids, pectoralis major and minor, serratus anterior, abdominals and legs, glutes
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hamstrings, quads. Push-ups help strengthen the elbows and shoulder joints, which in turn allow you to perform
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more complex types of exercise by changing the angle of the torso relative to the horizontal plane
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Push-ups also help increase blood flow in the upper part of the body, which in turn
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cleanses blood vessels and promotes healthy joint function. And the risk of damage to muscles, tendons and joints for those who include push-ups
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in their workouts is less than for those who use only weights-bearing exercises
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When performed correctly, push-ups also increase endurance and muscle strength in the upper
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part of the body. In addition, these strengthen bones. With proper training, they help increase muscle mass and generally have a positive effect
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on the overall physical condition of the body. Push-ups help improve balance and stability
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By maintaining proper posture during regular push-ups, your muscles are constantly working
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to keep your body in the correct position. There are many variations of push-ups – knuckle push-ups, clapping push-ups, inclined push-ups
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and so on. However, we will show a classic push-up technique. Starting position – lying down, body in a straight line
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The arms are extended, the palms are located under the shoulder joints, the gaze is directed
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to the floor. Feet together. As you inhale, bend your arms and lower yourself
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Strive to touch your chest to the floor. Make sure your body is in an even position, tensing your abdominal muscles
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As you exhale, strengthen your arms and return to the starting position
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All movements should be performed under control, without holding your breath. So here we come to the fifth exercise, and this is the mountain climber
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The exercise is based on the plank. Mountain climber consists of alternately pulling the knees to the chest in a lying position
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The mountain climber is a truly versatile movement that provides quite a few benefits
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If performed correctly, it provides a good cardio workout, burns calories, strengthens
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the cardiovascular system and promotes overall strengthening of the body. During the exercise, not only the abdominal muscles are loaded, but also the arms, back
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buttocks, thighs and lower legs. Mountain climber burns a lot of calories
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Since the mountain climber involves many muscle groups and is performed at a fast pace, you
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not only pump up your abs, but also burn much more calories than during standard ab
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crunches or plank. To perform the exercise correctly, you need to lie on the floor and place your hands shoulder
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width apart. Then place your palms and toes on the floor. Be sure to use a mat or other non-slip surface to prevent your limbs from slipping
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Rise up, pushing into the floor. The body should resemble a stretched string
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On a deep breath, the knee of one leg is pulled towards the chest
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The torso does not bend upward and remains in the same position
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When the knee touches the top point and maximum tension appears, while exhaling, you need
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to return it to its original position. You don't need to do this too quickly
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Then repeat similar actions with the other leg, then alternately. By the way, friends, be sure to watch other videos on this channel
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Links are on the screen right now. See you soon
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