Lauren Mark, Clark Joshua. You are Your Own Gym: the Bible of Bodyweight Exercises

New Orleans, LA: Light of New Orleans Pub., 2010. — 171 p.: ill. — ISBN: 978-0-9714076-1-9.Даны 111 упражнений с иллюстрациями как можно заниматься дома в том числе используя собственный вес.Many of these 111 exercises the author developed and named himself, others are little known gems, and still others are classics modified in new ways. Each exercise description details a single repetition. Obviously, you should do multiple repetitions for multiple sets with rest in between sets. For more advanced athletes, typically each set should be done until you hit muscle failure and cannot do another rep.
You can find Variations at the end of many exercises to make them easier, as well as ways to Kick it up a notch. As you can accomplish more and more reps, switch to a harder variation of the same exercise, and then eventually switch to a more difficult exercise altogether. Please remember that each exercise is not simply about pushing or pulling yourself up as hard and fast as possible. Slow, controlled, negative movements are just as important in developing muscle.
Breathing properly is also crucial for optimal performance and safety. In general, you want to exhale as your muscles contract, and inhale as your muscles stretch. Take Push Ups, for example: As you lower yourself down (muscles stretching) you should inhale, and as you push up (muscles contracting), exhale. Simple. A different method of breathing should be used when doing power movements that require maximum exertion, like weighted Pistols, incline One-Arm or Planche Push Ups, or Spidermans.