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A simple workout exercise that helps you build muscle quickly

March 26, 2019

Are you seeking for a simple exercise which can help you lose weight and build muscles without spending too much money and time on it? Because of the limited allowed time, you cannot go to gym centers. If you do not want to quit workouts, don’t worry because there are simple exercises for you to practice at home.
The following gives you an instruction to do the Bodyweight Spiderman exercise, one of the most effective exercises that you can do at home.

Kết quả hình ảnh cho Bodyweight Spiderman


Step 1: Do the pike position. Push your arms and toes against the ground, keep the hips high. Hold your feet like a box on a sturdy elevated surface. Lower the body slowly and push it back up. Repeat for 4 sets, each set 4 reps and take a rest of 60 seconds between sets.
Step 2: Keep the body in the slip stance position. Do squat and jump up high. Switch your legs and get down in the opposite stance. Repeat this step for 4 sets with 10 reps per set. Also, take a rest of 60 seconds between sets. Try to alternate as quick and jump up as high as possible.

Kết quả hình ảnh cho Bodyweight Spiderman


Step 3: Keep yourself in the position of a pushup exercise. Putting the right arm with the left leg forward to crawl up at once. Keep the body close to the ground and try to put the left knee till it almost touches your right elbow. Change the side of both of your leg and arm, still letting your body low. For the upgraded difficulty of the exercise, try crawling backward. Repeat it with 6 sets with 30 seconds to rest after each set.
Step 4: Begin with the position of push up. Lower your body. Pull one knee upward to nearly touching the elbow of the same side. Next, lift the body up and bring back that leg. Alternate the side and repeat. You need to do this in 6 sets with 30 seconds to rest between sets.
Step 5: Stand with your back facing a bench. Lift up one leg and sit down to the bench. Stand up again but still keep the position of your leg. Lower the bench if you want to increase the difficulty. Also, make it into 6 sets with 6 reps per set. Take 1 minute to rest between sets.

Kết quả hình ảnh cho Bodyweight Spiderman


Step 6: Do a side plank exercise for 4 sets with 5 reps per set and 30 seconds to rest. Place one arm against the ground perpendicular to your body. Twist your body, squeeze the glutes, pull back the shoulders and stretch the body. Alternate the side and repeat with another set on the other side.
Hope you find this article interesting and practical. I wish you would successfully build up your muscles and keep fit.


Categories: Workout