Bodyweight training is a type of exercise that needs no equipment and consists of using your bodyweight to enhance your fitness. It’s tremendously versatile and can be used to build muscle, improve your cardiovascular fitness, boost your balance and more. Within this guide I’ll be looking at the pros and cons of bodyweight training and listing a number of the best bodyweight moves.
The Benefits Of Bodyweight Training
Bodyweight training is among the most flexible forms of fitness training and as a result of this it has a variety of unique benefits which are outlined in the list below:
1. Versatility: Bodyweight training is tremendously versatile and there are hundreds of different bodyweight exercises on the internet that may be used to achieve a wide variety of health and fitness goals.
2. No Equipment Required: Bodyweight training requires no equipment and this allows you to workout quickly and conveniently without needing to spend any money.
3. Workout Anytime & Anywhere: Bodyweight training is not restricted by time or location and once you know some bodyweight exercises, you can complete them at any time and anywhere.
4. Suits All Fitness Levels: Bodyweight training is easy in nature and most bodyweight moves could be performed with ease by men and women who have very little fitness experience. However, the intensity of bodyweight training can effortlessly be scaled which makes it equally as suitable for people with high levels of fitness.
5. Low Impact: Bodyweight training places hardly any pressure on your joints, so is an excellent way to keep fit if you suffer from an inflammatory disorder or joint pain.
The Drawbacks Of Bodyweight Training
Although bodyweight training has lots of benefits, there are some limitations to this form of exercise which are emphasize in the list below:
1. Muscle Building: While bodyweight training may be used to build muscle, it’s not the most efficient option and if you would like to pack on muscle mass, free weights are a much better choice.
2. Muscle Power: If you wish to develop explosive muscle power, you should be lifting heavy free weights and bodyweight training won’t help you obtain this fitness goal.
Top 5 Bodyweight Exercises
Now you know of the advantages and disadvantages of bodyweight training and whether it’s right for you, it’s time to take a look at some specific bodyweight exercises. The list below highlights five of the best bodyweight moves:
1. Bodyweight Squats: Bodyweight squats target all the muscles in your legs. To carry out bodyweight squats, follow the instructions below:
a.Stand with your feet a shoulder width apart.
b.Bend your legs until your butt is parallel with your knees.
c.Straighten your legs and return to the starting position.
d.Repeat steps b-c for as many reps as you can manage.
2. Burpees: Burpees are a classic cardio bodyweight exercise that strengthen and tone a range of muscles in your body. To perform burpees, follow the instructions below:
a.Bend your knees and put your hands on the ground, making sure that they’re a shoulder width apart.
b.Kick your legs out behind you and slowly bend your arms until your nose touches the ground.
c.Slowly straighten your arms, kick your knees back in, then stand up and jump up in the air.
d.When you land, repeat steps a-c for as many reps as you can manage.
3. Planks: Planks are deceptively simple looking but one of the most effective core strengthening exercises out there. To perform planks, follow the instructions below:
a.Kneel down and rest your forearms on the ground.
b.Raise your knees off the ground, balance on your toes and forearms, keep your back straight and tighten your core muscles.
c.Hold this position for as long as you can manage.
4. Pull Ups: Pull ups are a brilliant upper body exercise that target your biceps, forearms, upper back and shoulders. To perform pull ups, follow the instructions below (you will need a pull up bar to perform this exercise):.
a.Stand under the pull up bar and grab it with both hands, ensuring that your palms are facing forward and about a shoulder width apart.
b.Slowly bend your knees, take your feet off the floor and hang with your arms and shoulders supporting your bodyweight.
c.Slowly bend your arms and pull your body up towards the bar, stopping when your biceps are fully flexed and your chin is slightly above the bar.
d.Slowly straighten your arms and lower your body back down to the starting position.
e.Repeat steps c-d for as many reps as you can manage.
5. Push Ups: Push ups are another old school bodyweight exercise that build up your chest, triceps and shoulders. To perform push ups, follow the instructions below:.
a.Kneel down and place your hands on the ground, making sure they are in line with your chest and about a shoulder width apart.
b.Straighten your legs out behind you, balance on your toes and hands, keep your back straight and tighten your core muscles.
c.Slowly bend your arms until your nose touches the floor.
d.Slowly straighten your arms and return to the starting position.
e.Repeat steps c-d for as many reps as you can manage.
Bodyweight training is an outstanding addition to any fitness routine. Regardless of whether it’s not your preferred tool, the ease of bodyweight training can make it a perfect backup for the times when you don’t have access to any equipment but still want to workout. So discover some bodyweight moves, perfect the form and afterwards use them any time you please.