Top bodyweight exercisesImproving strength using bodyweight
Following is a discussion of bodyweight exercises including top tips & a program that could really pack on muscles & increase strength.
Yes, strength exercises do actually improve your health not to mention your appearance. Click for benefits & programs involving strength training exercises. There are many ways to build strength & muscle, some better than others but they all have specific benefits. Doing exercises with your own body is an excellent way to develop strength & tone or build muscle. Naturally, pushing & pulling your body around may not be THE best way to build muscle but there are reasons for exercise with your own bodyweight. Best reasons to exercise with own bodyweight1) Bodyweight exercises use natural movements. They help develop "functional fitness" meaning exercises help us with movements we may be required to perform throughout the day. Like doing squats will help you climb the many stairs at the local college.2) Exercises with your own body can also prepare you for other exercises or programs like weight lifting, competitive sports, martial arts, etc. Benefits of exercising with your body include building a foundation for other activities. They also help you develop body awareness that so important in other sports that demand moving & stretching your body in unpredictable ways. 3) Bodyweight exercises can also be adjusted to your personal fitness level. But this factor is a little more complicated. You need to factor in how the changing composition of your body creates different demand levels & tailor your workouts accordingly. For example, you are dieting & walking daily & you find that you’re walking much faster than you were 2 months ago. Your fitness level may have improved but if you weigh 10 - 15 pounds less, your increased speed may just be due to the loss of fat. So too, if you gain 10 pounds of muscle over a few months & plateau when doing pull ups, remember that your present pull ups are being performed with more bodyweight. 4) Time. You can do a bodyweight workout in 10 minutes that will have your thighs screaming & pecs bursting. Heck, you don’t even have to travel to the gym. If possible, you can do exercises in the privacy of your office right before lunch, have a quick lunch & have the rest of the day to yourself. 5) Bodyweight routines are FREE. 6) Convenience. Body weight exercises can be done almost anywhere, anytime with anyone. 7) For whatever reason, the gym is not for everyone, especially when commencing a fitness program. Best bodyweight strength training exercisesThe following bodyweight exercises should be adapted to your fitness level. Do between 1 - 5 sets, 3 - 50 reps. Increase reps & sets gradually but if you are feeling particularly strong & energetic, hey go for it!
1) Push ups target the chest and shoulders. Adapt pushups to your strength level. You can do regular pushups. You can make them more difficult by putting your toes on a box. Make them easier by placing your knees on the ground.
2) Pull ups or chin ups target your back muscles. You will need some apparatii for this be it the park’s “monkey bars” or some other bar that you can hold on to & pull yourself up. Pullups take some strength so if you need to start with ˝ movements, fine. Also you can do pull ups with a bar that allows you to rest your feet on the floor, like a reverse pushup, making the movement easier.
3) Sit ups, leg extensions, sit ups with twist or some combination of these excellent abdominal exercises will help develop a strong “core.”
4) Squats will help develop the large leg muscles. Make squats more difficult by spreading legs wide.
5) Heel raises will strengthen & condition calf muscles. Place a block or a Yellow Pages under the balls of your feet for a great stretch. Do with one leg for a greater challenge.
There you have it, a series of bodyweight exercises that will strengthen every part of your body in as little as 10 minutes. Feel free to be creative when using your bodyweight to exercise. Incorporate a body ball, do yoga or Pilates, do push ups on your finger tips. Add a little stretching routine (Click 4 flexibility exercises)& even some aerobic stuff (Click for aerobic exercises) later on for a well rounded fitness routine. If you liked our page on bodyweight exercises & want to get our helpful info every month, subscribe to our free monthly newsletter: HEALTHY WORLD DIGEST You'll receive anywhere from 5 - 10 healthy “nuggets” of information to get you feeling & looking your best. Just fill in our brief eZine subscription form & start to take charge of your life easily, today, right now. We promise. Click 2 go from bodyweight exercises 2 Home |
