Body Weight Training
If we look at magazines and pictures anywhere today, there is a growing popularity for those that tip on building up of those muscles. Fitness and maintaining the body’s strength has turned into only a by-product of the same. Nevertheless, body weight training is something that practically every household member now follows. The progression/regression strategy of all the movements ensures that this training caters to every fitness level, from skinny to obese or from young and spirited to old and feeble. These are not only simple and convenient, but don’t even require professional equipments. So for all those who thought that hitting the gym was the secret to that other guy’s six-pack abs, we give you reason to think harder and feel better. These few exercises will train you for strength, balance and flexibility. Furthermore, if any of the exercises demand a practising tool, there is a substitute that will serve you just as well. So tie your laces, fill that bottle and turn on the fan because you are going to sweat out some major fat now!
- Squats – These are referred to as body weight squats, in order to avoid confusion with the ones that use weights. The legs are bent at the knees and the hips, while the individual is standing up. The torso between the legs is hence lowered. The body’s balance is maintained as the torso is leaning forward. Single leg squats or ‘pistol squats’, provides core as well as quad activation to the body. Beginners should advisably start with the simple squats only. Squats also hint at your ankle, hip and thoracic mobility.
- Push Ups – These are the most common form of exercising amongst all age groups. The traditional push up position is that where the body is laid out in a prone position, while the body is raised and lowered with a straight back and the toes touching the ground throughout. The following is a workout for the chest, triceps and shoulders. It even stabilizes the torso and the lower back. Variations like the ‘Spiderman push-ups’ involves lifting of the right leg and bringing it up to the right elbow where the two stay off the ground. Push back up to the start position and alternately use your left elbow and left knee for the same. This is obviously an extra workload for the arms and the chest. Other forms are Hindu pushups, dive-bomber push-ups etc.
- Planks – For this exercise, the stomach is rested on the ground along with the toes and the forearms while the rest of the body is lifted on their weight. For its target area, this is basically a core exercise, providing a work out fir the abdominals, back and the shoulders. A more advanced movement to the plain plank, is an AB roll out, where the movement of the upper body is engaged maintaining the rigidity of the torso in order to resist extension. As noted by .muscleandfitness, this works on the torso rigidity for better movement and increased strength potential for compound, ground based exercises. For the following, anything from blast straps to ab-rollers to gymnastic strings can be used.
- Pull Ups – A full blown workout routine, pull ups focus on almost all essential parts from the upper back to the biceps, brachialis and the abdomen. As one of the biggest mass builders for the back, these are performed by hanging from a bar, while the arms of the individual stay extended and his/her palms are turned in the opposite direction from the exerciser. The main crux is to pull up the body to bend the elbows bring the head at a level that is higher than the hands. The pressure on the biceps and the elbow flexors increases as the hands are brought closer. A variation is where the movement is overloaded by lacing a bookbag between the feet. Instead of a linear, the movement can also be from side to side or for a linear one, the palms can be turned towards the face to lay emphasis on the biceps.
- Lunges- As the name goes, this exercise is rhythmic and more of a sway than pressurising workout. One leg is brought forward and bent down such that the front knee is at perpendicular to the flat surface that the person is standing on. The back knee almost touches the surface while the upper body is kept upright and straight. The front leg is used then, for a push back to the normal standing stance and the same is repeated using the other leg. This is mainly for the exercising of the thighs, buttocks and the hamstrings.
Basically, all it takes for these strength training exercises is will and determination. They are versatile as well as accessible. While repetitions ensure endurance, an increasing intensity of these provides strength gains. The next time you see a gym and pass it by, you can do so without any guilt or regret.
By eating a healthy, well-considered meal 1-2 hours before exercise, and another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything else. And if you want to know more about workout and nutrition, you can read about it here: http://bembu.com/post-workout-nutrition
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