There are countless effective strength and endurance movements that often go unclaimed as weights or machines are always in demand in a workout routine. But those forgotten exercises, without the need for extra weight, can make your body spark from the intensity and overall strength gains they achieve.
Here, we present you 5 real challenges for your muscular system. You can either perform them as a complete and complete strength training program, or as part of your regular gym routine. The good thing about these exercises is that they are performed with your own body weight, but also the fact that they are a great antidote to boredom in the monotonous gym programs you probably follow.
1. Thai crunch
This exercise puts the body in full coordination, acting in addition to the abs, buttocks, legs, shoulders and back. For the first 20 repetitions the exercise is passable, but from the second set onwards prepare to burn noticeably.
2. The hanging of the monkey
You might not be able to do a full set of chin ups on the barbell, but this exercise seems to make things easier while also being fun and challenging. The monkey hang, where you straighten your torso after a pull-up parallel to the ground with one knee bent and the other leg straight out, looks funny, but it’s a move that builds strong shoulders and back while keeping the abs red-hot .
3. Reverse plank
Have you ever thought “I really wish planks were a little harder”? If so, then see this exercise. This is one of the fundamental movements of strength, balance and self-control of the muscles in classical gymnastics, in which the whole body is supported by your buttocks. If you’re not shaking in the first 30 seconds of this pose, keep going for a few more – you’re a giant. End goal? 3 sets of 1 minute at a time, for starters.
4. Bridge of the neck
As a general rule, exercises that involve the neck are extremely dangerous. But if you’ve already worked out properly with exercises like seated pull-ups and deadlifts, then keep reading. Here, you create a classic bridge with your torso, however in the final stage of the movement you let your head support the upper part of the torso. Extremely challenging exercise, but very beneficial for the whole body, especially for improving your posture.
5. The Triceps Pilgrimage
If bench press triceps extensions and curling French presses had a baby, it would be in the form of this move. By placing the head under the bench and the elevated position of the arms, you more easily work the long medial head of the triceps, resulting in an increase in volume throughout the arm. At the same time, the elbow joints are sufficiently lubricated.
