Bodyweight exercise is a form of resistance training. In these strength-training exercises, the weight of the exerciser's body provides resistance for the workout. These workouts are best suited for individuals who do not have fitness equipments. Moreover, as these exercises can be performed at home and even while traveling, they allow health conscious individuals to maintain their fitness schedule even without visiting a gym.
There is a wide range of bodyweight training exercises. You should choose exercises according to your fitness level. A typical bodyweight exercise session starts with warm up exercises. Five to ten minutes of low impact cardio workouts such as walking, jogging, jumping rope or marching helps to warm the muscles by boosting blood circulation. Warming the muscles increase their flexibility and reduces the risk of injuries.
Common Bodyweight Training Exercises
Push Up
In a typical push up, with the back and toes straight, the exerciser raises and lowers the torso using the arms. There are different variants of push-ups. The difficulty level of the exercise can be increased by performing pushups with a single arm or by placing the hands close together. These exercises are excellent workouts for the upper body muscles.
In a typical push up, with the back and toes straight, the exerciser raises and lowers the torso using the arms. There are different variants of push-ups. The difficulty level of the exercise can be increased by performing pushups with a single arm or by placing the hands close together. These exercises are excellent workouts for the upper body muscles.
Crunch
Abdominal crunches target the core abdominal muscles. To do a typical abdominal crunch, lie on your back. Bend the knees, keeping the feet flat on the floor and place your palms behind the ears. Now by contracting the abdominal muscles, curl up by lifting the shoulders a few inches above the floor. Stay in this position for a few seconds and then slowly return to the original position.
Abdominal crunches target the core abdominal muscles. To do a typical abdominal crunch, lie on your back. Bend the knees, keeping the feet flat on the floor and place your palms behind the ears. Now by contracting the abdominal muscles, curl up by lifting the shoulders a few inches above the floor. Stay in this position for a few seconds and then slowly return to the original position.
Pull Up
To do pull up exercise, you need a strong horizontal bar, also known as chip up bar. While hanging from the bar with the knees bend, gradually pull yourself up, until your chin is at the same level as the bar. Now lower yourself, and repeat the exercise. This bodyweight exercise is an excellent workout for the shoulder, chest, arm and abdominal muscles.
To do pull up exercise, you need a strong horizontal bar, also known as chip up bar. While hanging from the bar with the knees bend, gradually pull yourself up, until your chin is at the same level as the bar. Now lower yourself, and repeat the exercise. This bodyweight exercise is an excellent workout for the shoulder, chest, arm and abdominal muscles.
Squat
Squat involves lowering the torso by bending the hips and knees. The difficulty level of this exercise can be increased by doing squat on one leg. Squat is essential for strengthening the thigh, buttock and leg muscles.
Squat involves lowering the torso by bending the hips and knees. The difficulty level of this exercise can be increased by doing squat on one leg. Squat is essential for strengthening the thigh, buttock and leg muscles.
Plank Exercise
To do plank exercise, lie on the floor in the push-up position. Now slowly lift your body off the ground with the toes and elbows on the floor. Remain in this position for a few minutes. Plank exercises help to build the core muscles.
To do plank exercise, lie on the floor in the push-up position. Now slowly lift your body off the ground with the toes and elbows on the floor. Remain in this position for a few minutes. Plank exercises help to build the core muscles.
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