Bodybuilding With Body Weight Exercises
Last updated 7/2022
MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz
Language: English | Size: 1.73 GB | Duration: 1h 37m

Creat perfect version of your body with your body weight only
What you'll learn
You will learn how to do body weight exercises in proper form
You will be able to do basic and advanced body weight exercises like pull ups, push ups, squat, core exercises
You will learn how to desing your own body weight program
Strengthen body, increase stamina with only body weight exercise
You will learn how to prevent injuries
You will learn how to do proper warming up and cool down
Requirements
No experience required
Description
This course if for people who wants to get in shape and become fit without the need for Gym membership.You can build a great, impressive body with just bodyweight exercises, and you won't need a gym membership either.With your 1 monthly gym payment, you can buy a pull-up bar and a dip bar.Apart from these, you only need your own body and will.There are some things you need to know to build muscle. There is a lot of information pollution on these issues, which is very confusing.You just need to know and practice the basics.Now I will explain them to you in the simplest way.Basically for muscle building, you have to train properly.you should sleep quality sleep 8 hours and you should eat healthy.Now let's explain these issues in a simple way.Training...For muscle development, you should apply the exercises with the right technique.Don't worry about it.I have prepared a wonderful program for you. I have worked with thousands of students as a personal trainer. I am sharing all my experience in this matter with you.Let's talk about what you need to do now.Training frequencyIn general, training 3-5 times a week will be sufficient for improvement. The frequency and intensity of training varies from person to person. Everyone's lifestyle is different, their sleep patterns, what they do, their stress levels are different from each other, for example, a physical worker cannot be the same as an office worker.You will adjust the training frequency and intensity according to your own life.If you always train at the same intensity, you will not be able to improve.You will apply the progressive over load technique for muscle development.Progressive overload simply means increasing training intensity step by step.How will you adjust the training intensity?1- Increase the number of repetitions...You can increase the number of repetitions. For example, you can only do 5 push-ups at the beginning. You have to increase it step by step. Once you can do 15 push-ups with proper form, you can move on to the next step.2- You can try the harder version of the exercise.Again, to give an example over pull up. There are many types of push-ups. You can try hard versions of them.3- INCREASED THE NUMBER OF SETS.With the right form, you can do 15 repetitions of 3 sets of push-ups. Start doing 4 sets.4- Use the time under tension technique:You can do 15 push-ups in 15 seconds. Do 15 push-ups in 30 seconds. so you have to do it slower.5- add weight to yourselfput some weight in your backpack and do the exercise that way...6- As the next step, start training with gymnastic rings.Gymnastic rings require much more muscle activation as they are not stable. You can do more muscle work in less time.As the next step, you can take a look at the gymnastics ring program I prepared for you.....NUTRITION, SLEEP, RECOVERYNutrition and sleep are very essential for the regeneration of our muscles.I recommend 8 hours of quality sleep for muscle development and recovery.Nutrition is an important and very complex subject.Basically, if you want to lose kg, reduce your daily calorie requirement by 400-500 calories.If you want to gain kg, add 400-500 calories to your daily calorie needs.
Overview
Section 1: START FROM HERE
Lecture 1 BUILDING MUSCLES 101
Lecture 2 WARMING UP
Section 2: PUSH EXERCISES (CHEST, TRICEPS,SHOULDERS)
Lecture 3 PUSH UP (BASIC)
Lecture 4 WIDE PUSH UPS
Lecture 5 NARROW PUSH UP
Lecture 6 INCLINE PUSH UPS
Lecture 7 DECLINE PUSH UPS
Lecture 8 DIAMOND PUSH UP
Lecture 9 BOX DIPS (Triceps)
Lecture 10 BICEPS PUSH UPS
Lecture 11 PARALLEL BAR DIPS
Section 3: PUSH EXERCISE PART 2( ESPECIALY FOR SHOULDERS)
Lecture 12 SHOULDERS PIKE (FRONT AND LATERAL HEAD OF SHOULDER)
Lecture 13 SHOULDERS PLANK (LATERAL HEAD OF SHOULDER)
Lecture 14 REAR SHOULDERS
Lecture 15 HANDSTAND PULL UPS
Section 4: PULL EXERCISES ( BACK,BICEPS,TRAPEZOUS,FORE ARMS)
Lecture 16 UNDERSTANDING PULL UP TECHNIQUE
Lecture 17 PULL UP (WIDE)
Lecture 18 IF YOU CANT DO PULL UP- TRY THIS
Lecture 19 SCAPULA PULL UP
Lecture 20 LAT AND SCAPULA PULL UP
Lecture 21 BODYWEIGHT LATS AND BACK
Lecture 22 PULL UP BAR FULL BODY CURL
Lecture 23 CHIN UP
Lecture 24 NEUTURAL GRIP PULL UP
Section 5: LEG EXERCISES
Lecture 25 SQUAT
Lecture 26 LUNGE
Lecture 27 SUMO SQUAT
Lecture 28 SIDE SQUAT
Lecture 29 WALL SQUAT
Lecture 30 HAMSTRING BRIDGE
Lecture 31 CALF
Lecture 32 JUMP SQUAT
Lecture 33 JUMP JUNGE
Lecture 34 FROG JUMP SQUAT
Section 6: ABDOMINAL / CORE EXERCISES (SIX PACK)
Lecture 35 PULL UP BAR LEG RISES
Lecture 36 FULL CORE EXERCISE
Section 7: BEGINNER WORKOUT PROGRAMS ⭐️
Lecture 37 BASIC WORKOUT PROGRAM INTRODUCTION
Lecture 38 DAY 1 (beginner)
Lecture 39 DAY 2 (beninner)
Lecture 40 DAY 3 (beginner)
Section 8: BEGINNER WORKOUT PROGRAMS (ALTERNATIVE) ⭐️
Lecture 41 ALTERNATIVE BEGINNER PROGRAM INTRODUCTION
Lecture 42 DAY 1 (beginner)
Lecture 43 DAY 2 (beginner)
Lecture 44 DAY 3 (beginner)
Section 9: INTERMEDIATE WORKOUT PROGRAM⭐️ ⭐️
Lecture 45 3 DAY PROGRAM (INTERMEDIATE)
Lecture 46 DAY 1
Lecture 47 DAY 2
Lecture 48 DAY 3
Section 10: INTERMEDIATE PULL - PUSH AND LEG PROGRAM
Lecture 49 3 DAY PROGRAM PUSH-PULL-LEGS (INTERMEDIATE)
Lecture 50 DAY 1
Lecture 51 DAY 2
Lecture 52 DAY 3
Section 11: ADVANCED
Lecture 53 ADVANCED PROGRAM
Lecture 54 DAY 1
Lecture 55 DAY 2
Lecture 56 DAY 3
Lecture 57 ADVANCED PROGRAM 2(PULL-PUSH-LEGS)
Lecture 58 DAY 1
Lecture 59 DAY 2
Lecture 60 DAY 3
Anyone without health problems can do it.,This program has been designed on the principle of progressive overload method. Which means it will take you from beginning level to advance level by pushing your body progressively, day by day.
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