Fitness classes at home have long become the norm. But many get tired of monotonous movements and sports equipment. You can diversify your workouts with exercises that are performed against the wall. They help to work out the muscles of the whole body, strengthen the muscles of the legs and increase the overall endurance of the body.
The benefits of fitness exercises performed against the wall
Such fitness training is useful for the whole body and has a number of significant advantages:
- They help straighten your posture and solve many problems with the spine. This effect is achieved by strengthening the spinal muscles. This, in turn, makes walking easier and more confident.
- They help with the prolapse of the kidneys and other organs of the abdominal cavity. With their help, they occupy their normal physiological location.
- Strengthen the upper and lower limbs.
- Develop the muscles of the arms and legs.
- Increase the flexibility of the intervertebral discs.
- Improve coordination of movements.
- Allows for better stretching.
- Not only make legs slim and beautiful, but also help get rid of many health problems. So, for example, swelling decreases, varicose veins are eliminated. It is also an excellent prevention of many leg diseases.
- The work of the cardiovascular system is normalized.
- The muscles of the whole body are being worked out.
Recommendations for doing exercises against the wall
When performing such exercises, you need to follow a few simple recommendations.
- The key to effective training is a rationally selected set of exercises, in accordance with the existing problems and physical fitness.
- You should start with a small load and simple exercises. As you increase your skill and strength, you should add repetitions and include more complex movements in the program.
- For pain in the spine, it is necessary to exclude those exercises that cause it. Perhaps you can return to them later, when the back gets stronger.
- At the end of the workout, you should feel a slight fatigue.
- Pauses between exercises are minimal.
- People with hypertension and increased intracranial pressure should consult a doctor, as some exercises are contraindicated for them.
A set of exercises lying down with raised legs
A set of exercises in the prone position is more aimed at working out the lower body and the press. However, other muscles are also involved. The main exercises are as follows:
- Lie on your back, put your feet on the wall, bending them at the knees. Alternately pull your knees to your chest, reaching for them with the opposite hand. Then you need to reach out with the appropriate hand. And in the end, it is necessary to complete the approach while raising the upper part of the body.
- The starting position is the same. Alternately straighten your legs, pulling them as close to you as possible.
- In the same position, straighten your legs up the wall. Perform abduction to the side first of one leg, then the other. In order to use more muscles, you can simultaneously move the opposite hand in the same direction.
- The starting position is the same. Lower your legs to the right and arms to the left. Then vice versa. This must be done as quickly as possible.
- Starting position — as in the first exercise. Tear off the pelvis from the floor and stay in this position for a few seconds. Then relax. The feet are firmly planted on the wall.
- Pressing your buttocks and straight legs against the wall, lie on your back. Spread your legs as wide as possible, tear off the body from the floor and reach out with your hands to the wall. Then take your starting position.
- Starting position — as in the previous exercise. Spread your legs slightly, tear your body off the floor and touch your knees with your elbows.
- In the same position, spread your legs as wide as possible. At the point of maximum tension, linger as long as possible, and take the starting position.
There is a more advanced set of exercises. You can proceed to it only when the first option is completed with ease.
- Lean against the wall with straight legs, buttocks and lower back, keeping your shoulders on the floor. Alternately pull straight legs towards you, trying to reach them to the floor behind your head.
- In the same position, make quick movements of the hips up and down.
- Without changing position, “run” along the wall, springing with toes.
The number of approaches and repetitions is selected individually. You can start with 6-10 repetitions and one approach, then gradually increase the number of repetitions to 15, and approaches to 3-4.
A set of exercises standing against the wall
Against the wall, you can perform not only exercises upside down. A set of fitness exercises in a standing position is very useful for developing endurance:
- Press your back against the wall, and stretch your legs forward at an angle of 45 degrees to the floor. Tilt the body forward and alternately reach out with your hand to the opposite foot.
- In the same position, intensively tilt the body forward and return to the starting position.
- The starting position is the same. Stretch your arms above your head and bend so that only the shoulder blades and pelvis are in contact with the wall. Stay like this for a while and relax.
- In the same starting position, slowly slide down the wall, bending your knees. It is necessary to sit down to a level where the thighs are parallel to the floor, and fix the position for a while. Then return to the starting position.
- Perform the previous exercise by pressing a small ball against the wall with your back. When it becomes easy to do this, you can alternately raise one leg.
- Stand facing the wall and take a step back. Extend your arms out in front of you and place your palms on the wall. Push up from this position. In this case, the feet should not be torn off the floor. The position of the hands can be changed — put them wider or narrower, point at each other, etc.
- Standing facing the wall, rest the foot of one leg against it. Jump in this position on the other leg. Then change the position of the legs in places and do the same.
Having mastered these sets of exercises, you can add new elements to them to increase the effectiveness of the overall workout. Over time, you may be able to keep on one hand, without leaning against the wall.
Published on 11/16/2016 03:19 PM, updated on 12/13/2019 12:17 PM