Wall as an exerciser: the best exercises to develop all muscle groups

There is nothing worse than boredom from doing the same exercises. Much better muscles are pumped when performing a variety of movements. It is not enough to have muscle relief, you also need excellent coordination of movements, strength and agility. It’s her and we’ll take care of it.

We selected some interesting, relatively simple and effective exercises for Wall training. You will need a flat, vertical surface, a little free space and the weight of your own body. It is not necessary to perform them in the gym. Did you have a minute? Diversify your leisure!

By the way, this method of training is available where there is no gym. For example, on a business trip or vacation in godforsaken places, where the Internet does not catch everywhere, and about gyms and did not hear anything at all. Why lose muscle mass when exercise conditions are everywhere there is a need!

Advantages of exercise at the wall:

you can pump the muscles of the legs, trunk, shoulders and arms, while developing balance and endurance;
such activities contribute to diversity in the usual workouts;
you can engage near the wall in the hall during the active influx of “snowdrops”, when all the simulators are busy.

Squat

The exercise is performed as follows. It is necessary to stand at a certain distance from the wall. The distance should be approximately equal to the length of your hips. Press your back against the wall and begin to gently descend until your hips take a horizontal position. It’s important! Knees should not protrude beyond the fingertips on the feet.

Stand at the lowest point for 1 minute, get up to the starting position. The number of repetitions is not limited. You can increase the load with the help of dumbbells.
Squats with fitball

Pinch a large ball between the lower back and the wall. Squat gently until the hips take a horizontal position. Do not let the ball fall. The minimum number of repetitions is 30, performed in 3 sets with small breaks.

You can increase the load by performing squats on one leg, while the second is extended in front of you.

Wall as an exerciser: the best exercises to develop all muscle groups
Slots with ball

Stand with your left shoulder against the wall. Take the ball in your hands. The optimal distance from the wall is 1 meter. You can a little more, if you catch the ball that flew off the wall, at a short distance is uncomfortable. Make a slit with the left leg forward, unfold the body against the wall and make a transfer of the chest into the wall. Return to the starting position.
Wall Push-UPS

Stand comfortably at a distance from the wall, press his hands. The lower the arms, the greater the load on the muscles of the shoulders will be. Perform 30 pumps in 3 Series.
Push-UPS of the arm bar

Exercise is not for everyone. Beginners will first have to learn how to make a Pear Tree. Learning with support is much easier.

The technique of mastering the handrest is simple: sit on the floor with your back against the wall, lower your head down and feet in the vertical plane until you are in the right position.

Pumps are the next step. In a standing position and after learning to maintain balance for a while, start doing push-ups. It’s important!
The back should be perfectly straight all the time.

Exercise is technically and physically difficult. However, it is unlikely that you will find something more effective for working the muscles of the shoulder girdle.
Medical ball exercises

We take the ball and throw it into the wall of the chest. With each throw, it is desirable to strain the muscles of the shoulders and chest as much as possible.
Ball exercise # 2

Starting position sitting on the floor. The left shoulder should be one meter from the wall. We take the ball and move away from the wall, we throw the ball into the wall through the body with a sharp movement. Catch the ball and return to the starting position.
Exercise ” Eight Crazy»

It is no longer so much an exercise as an independent circuit training. We perform the following movements 8 times:

jump in place;
squats with accent on the wall;
burpi;
push-UPS.

We do not make stops between exercises.