Global Bodyweight Training Muscle Up

Global Bodyweight Training Program is designed to increase your muscle strength by using your own body, your surroundings and gravity. The program for the arms, chest and back consists of four exercises: Chins, shoulder press, and Push Up Row. The exercises are divided into basic exercises Advanced exercises and advanced exercises.

Global Training bodyweight Ben and Hull

Global Bodyweight training for the arms, chest and back, consists of four exercises that the exercises easier to go more complex, harder and heavier.
It is also the intention to perform the exercises at least 2 times per week. Several times a week, but may take into account the recovery time. If you still have problems to restore the exercises I recommend you get enough rest before 3 times per week will perform the exercises.
Note: It is important that the exercises are controlled and executed stable.

Upper body exercises Base

Push Up

  • Output: Support on the palms and toes. Place your hands next to your shoulders and ensure that they are slightly below the shoulder. Also ensure that the pelvis is in a neutral position so that the lower back as straight as a board.
  • Construction: Move checked to the ground without touching it. Stay a while and then get up quietly.

Row
Note: These exercises have “O” rings required by Mike Fitch Global bodyweight training. Any other form of rings are of course also applicable. Alternatively, you can also use a horizontal bar that hanging lower to the ground.

  • Start position: Place your feet in front of you firmly on the ground and place them hip-width. Remove the rings with your hands and extend your arms so that your upper body and thighs are in a straight line. The knees are bent here and the feet are positioned slightly to the knees. You see his face up against the rings.
  • Construction: Move your body to bend upward through the arms in the elbows. The upper arms are hereby move slightly backwards along the body. Move then checked back to the starting position.

Jump Chins

  • Start Mode: Take your standing position for a rod or something else where you can pull up.
  • Performance: You jump up and grab the rod. You pull yourself up until your chin is at the bar. Let yourself afterwards quietly back pockets and let the arm.

V-Shoulder Press

  • Patient: You place your palms flat on the floor. You also put your feet on the ground, but wider than your hands.Your attitude now resembles an inverted “V”.
  • Performance: You move your head to the floor. Just before your head hits the ground just hold your position and move back to the starting position.

Upper body exercises Advanced

Push Up with alternating lifts

  • Patient: You start as the regular push in a position where you lean on the palms and toes. Make sure your lower back is in a neutral position.
  • Construction: Move checked to the ground without touching it. When the shutter stretch one arm forward and one leg back. Since moving back to the starting position.

Elevated Line
Note: These exercises, as you may have read Part 1, “O” rings required by Mike Fitch Global bodyweight training. If you do not call a rod is a good option.

  • Output: Support with the heels of your feet on a platform and take the rings with his hands.
  • Execution: As with the usual ‘Row’ movement, making the same movement upwards. You drag yourself from the rings and be quiet and then checked back drop to the starting position.

Climbers Chins

  • Patient: You hang stretched out to a bar or beam.
  • Performance: You pull up to the bar or rod and try to come out with the chin above the bar or beam. Then move you checked back to the starting position.

Vägghandstående Push Up

  • Patient: Find a sturdy wall and use it toward a handstand. Make sure you maintain stable and stays in this starting position.
  • Performance: You move your body straight down to the ground. In this bag you through your arms. Move then checked back to the starting position.

Upper body Exercise skill

Behind his back Clap Push Up

  • Patient: You start as the regular push in a position where you lean on the palms and toes. Make sure your lower back is in a neutral position.
  • Performance: You put your body explosively upward, which happens from the ground and you’re doing with your hands behind your back a flapping motion. When coming back trying stable and controlled to place your arms on the ground and return to starting position.

Until Tuck Lever Row
Note: These exercises, as you may have read Part 1, “O” rings required by Mike Fitch Global bodyweight training. If you do not call a rod is a good option.

  • Patient: You hang upside down from the rings or bar with your legs completely up to your stomach.
  • Performance: You move up to bend the elbow and shoulder. Try to hold the position and move then checked back to the starting position

L-Sit Chins

  • Patient: You hang out with your arms stretched out to a bar or a bar with your legs bent at a 90 degree angle at the hips.
  • Performance: You move your body to pull up to the bar or beam. Move then checked back to the starting position.

Handstand Push Up

  • Starting Position: Take a handstand. Make sure you maintain stable and stays in this starting position.
  • Performance: You move your body straight down to the ground. In this bag you through your arms. Move then checked back to the starting position.