6 ways to get stronger without trainers, dumbbells and coach

Some shudder at the mere thought to take up the post in the hall. This is not unusual, but you're not obliged to train as you do not like. But if you have no sentiment or financial capacity to go to the gym, you can still Tutor without using sports equipment. We collected a few ways to stay strong and athletic, without making investments.

1 stretched back

You can strengthen your back, using no weights, and simple stretching. Lie down on your stomach, pulling the legs and place your hands behind your head so that your elbows looked away. Enables the back muscles to pull the upper body off the floor. Hold this position for 30 seconds, and then slowly descend.

2. Improve balance and strength at the same time

If you easily get bored squats or leg lifts, and there are also some problems with balance, unites these exercises into one.

Bring your entire body weight on the leg straightened, and are free to make small punches to the side, slowly bending it at the knee. Watch to ensure that your body remains in the same position - to begin with you can help your hand balance. Repeat 10 strokes in both directions.

3. Do not forget about the "bike"

Press - major muscle group, which is involved in almost all other exercises, so be sure to give it enough attention.

To begin with, "sit on the bike": lie down on the mat and slowly tear off the upper body and legs off the floor. Clasped his hands together and gently swaying from side to side to engage the obliques. Hold this position for about a minute.

Pull on the mat for a breather and then again returns to "trip". Get your hands behind your head, and then try to reach for the elbow to the opposite knee. Repeat 20 times.

4. Combine the clamps

There are several variations of push-ups, aimed at different muscles of the upper body, each of which has its advantages. To quickly train the muscles of the upper body, change its position on the inverted V, and do a few push-ups.

Then move on to the bar on his forearms. To start keep the weight on two hands for 10 seconds. Slowly shift your weight on the one hand, and the second touch opposite shoulder. Do it 10 times.

5. The squat jump with

Even if you do a lot of walking and jogging, it does not mean that you should neglect the training for the lower body. Complicating the usual sit-ups: when you stand with shifted feet, rise on your toes, and then jump into the position with knees wide apart. Make sure that you do it gently so as not to hurt the joints. Do 20 repetitions.

6. Climb Mountain

Go back to the position for push-ups, and then slowly tear off a foot from the floor, lift your knee as if you climb the walls. Return to the initial position, then repeat with the second leg. Perform at least 20 repetitions.

Do you prefer to be engaged in the gym or at home?