Don't you have enough time for visit of gym, but there is huge desire to play sports and to support themselves in shape? It doesn't matter, you can pump up the muscles without iron, using own weight as burdening.
1. The horizontal bar and bars will be necessary for you. Remember that there is the set of exercises with the weight which will allow to make of you the true athlete. The basis of your trainings is the gradual increase in loadings in working approaches. Carry out 5 approaches of each exercise. Begin with 5 repetitions in each approach. The scheme of building of loading consists in the following: as soon as you are able to execute 5 approaches on 5 repetitions (5 on 5), begin to carry out 5 on 6, then 5 on 7, etc. Remember that the correct accumulation of intensity of trainings is the key to long and continuous progress.
2. Begin the training with push-ups on bars. This exercise will work your pectoral muscles and the triceps. Remember that it is necessary to exhale when you unbend hands in elbow joints, i.e. you rise. Inhale when you fall. After performance of the task you pass to pullings up on the horizontal bar wide grip. It is one of the best exercises studying the broadest muscles of the back. When performing pullings up also the biceps is involved. Alternate pullings up for the head and to the breast. It will allow to involve different bunches of the broadest muscles.
3. After performance of the described exercises you pass to leg workout. If your physical training allows, then put to yourself on shoulders of the partner and execute squats. If you only began to train, then carry out the squat without additional loading. After performance of squats pass to study of the press. In the beginning pump over the press on the floor. For this purpose record the foot and bend legs in knees. Begin raising of the case to knees. Also you can load stomach muscles on the horizontal bar. For this purpose execute the hang and begin to raise the bent knees to the chin. The same exercise can be done on bars, having executed the emphasis on outstretched arms.