Training other muscle groups?

G

GnRMuj

0
I'm almost 15, 5ft 8" and 65kg. Been working out on & off for about a year and a half.

So recently I've seen how I may have been training the mirror muscles too much and not anything else, and I plan on learning how to do squats today (no bar). I wanna know what else can I do to train other muscles? (Hamstrings, lower back etc.)

For now, I got no equipment, all I do is bodyweight and I haven't been working out due to exams getting close and school. When I -do- workout, I goto the park to do mainly pushups, maybe a few variations of pushups, pullups/chinups, and a jog before and after, and leg lifts from time to time. Any help appreciated ;)

(I have access to a gym in the summer, got some equipment there, atleast for dips).
 
For your lower body, on top of squats, I'd recommended something with a split/staggered stance (eg lunges, step ups, split squats) and something for your glutes and hamstrings (eg glute bridges, box squats [sitting way back, unlike regular squats where you try to stay more upright and go straight up and down]).

Correctly performed chin ups and pull ups will work your lats. Inverted rows (like pull ups, but with your feet up on a surface the entire time) work your rear deltoids and middle trapezius. Rows are one of the best movements for balancing out push ups and dips (and other chest+tricep dominant exercises), because the movement uses the opposing muscles in the same plane of movement.

To work the lower back without any equipment, lie face-down on the ground, and try raising your hands and feet a couple inches off the ground and holding that position. This exercise is called a Superman, because it replicates our favourite hero in flight.
 
When you get access to a gym, personally I'd recommend you concentrate on compound lifts like Bench Press, Squats, Deadlifts, Military Press, Power Cleans.

They're the key to building real functional strength. Best of all, they work multiple muscles with each lift.

For now, the bodyweight stuff you're doing sounds good. Get in lots of push ups, chin ups, burpees, plyometric exercises and core work!
 
hi Goldfish, you are methodically correct in your views. It's a safe way to balanced muscle building, and thus avoid cramping.
 
Hello hello! Its great to see a young man staying in shape!

I am a HUGE fan of calisthenics and if you're looking for some more ideas, I think you'd really enjoy this YouTube channel:



Its INCREDIBLE how strong these men are from calisthenic exercises.

Keep at it!
 
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