Many times we do not have the time or a suitable place to train, but that does not have to be an obstacle to not doing it. Therefore, we present six exercises you can do by simply using a wall and with which you can improve your fitness.
Remember that not by being on a wall are going to be simple exercises. In fact, some of these exercises have a high level of difficulty, for which it is necessary to have adequate strength and a developed balance.
As always, before making a workout or demanding as this exercise, we recommend heating and some short stretches without being very demanding, and avoiding rebounds while stretching.
With these exercises, applying several series to each of them, you can get to do a workout, which although it does not try to replace a complete weight training, it can serve you on specific days in which you need a quick workout.
- Bottoms or push-ups
It is an exercise of very high intensity that requires strength and balance, even if one is using a wall as a support. You can also do this exercise using a TRX for hooking feet. However, in doing so know that if you engage your feet when you finish doing the exercises and down, fatigue can make if we have not previously done a good job of core, we take the legs to one side and fall.
With this exercise you will train your shoulders gaining strength and power. If you have never done it, it is highly recommended to do a brief specific stretch of shoulders, start slowly with a slight incline and go up.
- Triceps push against your weight
- On a wall, tilting the body and on the tip of the feet and supporting the hands, we must drop the weight on the forearms and elbows of slow form.
- Re-stretching the arms will notice that we work for the most part the triceps.
- It is important to know how to maintain a strong abdominal position to prevent the hip from falling.
- Exercise with body weight to increase the triceps
- Equilibrium and core exercises with 3 + 1 supports
This exercise, which makes us work more than a priori may seem, forces us to stay focused on all the muscles that are part of the core, as it forces us to redistribute the strength of each muscle depending on the position Of the legs.
- Bottoms or pushups with feet up and against the wall
We raise our feet by leaning the tips on the wall, and pushing lightly with these, we lower the body trying to do push-ups. These funds will make us work the upper chest and shoulder, as will serve to develop balance .The best upper chest exercise to do on a wall
- Push-ups against wall
Simple exercise that allows us to strengthen the triceps depending on the degree of inclination with the wall. It is important to hold the position well with the abdomen when flexing the arm.
- Walk on hands until they are above head height
This interesting exercise forces us to stay focused on the abdomen and lower back, and know put up with shoulders and hands the weight of our own body.
The support on the wall will serve us so that our feet do not move backwards to overcome with the hands the position of the head, since this forces us to make force.
How to include them in the routine?
These exercises can be done together if you do not have a lot of time, or try to include them in your weight training during rest periods. If that is your preference, I recommend that you do not train the same muscle that you are going to stimulate with the weights that day.
Conclusion
These exercises can help you work your body differently, and support you on days when routines have become monotonous.
Remember that these exercises are intense and perform some, such as funds doing a handstand, may have some risk if we are not in good condition.