How to start bodyweight training?
It's no secret that bodyweight exercises are a great way to get fit. Not only are they convenient - you can do them anywhere, without any equipment - but they also offer a wide range of benefits. From improving cardiovascular health to increasing strength and flexibility, bodyweight exercises have it all.
The benefits of bodyweight exercises
Bodyweight exercises are a great way to get fit and improve overall fitness. There are many benefits to bodyweight exercises, including the following:
- They are easy to make and require no special equipment.
- You can do them anywhere, at any time.
- They are effective for both beginners and experienced people.
- They help to improve your balance, coordination and flexibility.
- They can be modified to suit your fitness level and goals.
- They are an effective way to burn calories and fat.
- They help to tone your muscles and improve your strength.
- They can be combined with other types of exercises for a complete workout
- They are suitable for people of all ages.
- They are an excellent way to improve your overall health and fitness.
How to start doing bodyweight exercises
If you are new to strength training, it is important to start slowly and gradually increase the intensity of your workouts. It is also important to focus on proper form and technique. Here are some tips to help you get started:
- Choose a few simple exercises to start with, such as push-ups, squats and lunges.
- Practice each exercise 10 to 15 times before moving on to the next exercise.
- Once you have mastered the basic exercises, you can add more challenging exercises to your routine.
- Make sure you warm up before you start your workout and cool down afterwards.
- Drink plenty of water before, during and after your workout.
- Listen to your body and rest when you need to.
- Consult a physician or certified personal trainer if you have any questions or concerns.
Bodyweight exercises allow you to get a great workout without having to go to a gym or use special equipment. These exercises are easy to perform and can be done anywhere, making them convenient and accessible to everyone. Bodyweight exercises are also effective and help you tone your muscles, improve your strength and endurance and burn calories. If you have never done bodyweight exercises before, start slowly and focus on proper form and technique. With a little practice, you'll be able to add these exercises to your regular fitness routine and see amazing results.
How to progress with bodyweight exercises
If you are new to bodyweight exercises, it is important to know how to progress safely and effectively. Here are some tips:
🏁 Start by mastering the basic exercises. These include squats, lunges, push-ups and bridges.
Once you have mastered the basic exercises, move on to more advanced versions. For example, if you can do push-ups with your hands together, try doing them with your hands further apart.
📈 As you get stronger, increase the difficulty of the exercises by adding weight or changing your body position. For example, try doing a one-legged squat or a handstand push-up.
✨ Change your routine regularly to keep things interesting and challenging. Try including new exercises or changing the order of your usual routine.
🚀 Be patient and don't try to do too much too soon. It can take a while to build strength and endurance. Start with a few basic exercises and gradually add more as you get stronger.
Bodyweight exercises are a great way to get in shape without having to go to the gym. They are also a great way to progress gradually and safely by building strength and endurance. By following these tips, you can get the most out of your bodyweight exercises and get results fast.
Bodyweight exercises for beginners
Although there are many bodyweight exercises to choose from, some are easier when you are just starting out. It is best to start with the basics and eventually progress to more advanced movements as you become stronger and more comfortable.
To start with bodyweight exercises, you can perform a few simple movements to increase your strength, stability and mobility.
Bodyweight squats are a simple exercise that can be done at home or in the gym. They are excellent for beginners and work the glutes, quads, hamstrings and core simultaneously.
- Plant both feet on the floor at shoulder width. This is your starting position.
- Looking straight ahead, bend your hips and knees, making sure your knees stay in line with your toes. Continue to bend your knees until your upper legs are parallel to the floor. Make sure your back remains at a 45-90 degree angle to your hips.
- Push off your heels and extend your legs to return to the starting position. Repeat for the specified number of reps.
Bodyweight walking lunges are a great leg exercise that improves your strength while increasing mobility and balance. You will need a little extra space to do them as you will be moving forward a few metres.
- With your hands on your hips, plant both feet on the floor slightly wider than shoulder width apart. This is your starting position.
- Take a big step forward with your left foot. When you put your foot on the ground, bend both knees to about 90 degrees. This is called a lunge position. If done correctly, your front knee should be in line with your ankle and your back knee should be floating just above the ground.
- Push through the heel of your left foot and the toe of your right foot to extend both legs.
- Shift your weight to your left foot and take a big step forward with your right foot. As you plant your right foot, bend both knees to about 90 degrees in a lunge position.
- Push through the heel of your right foot and the toe of your left foot to extend both legs.
- Transfer your weight to your right foot. Continue alternating between left and right for the specified number of reps.
Jump squats are a variation of a normal bodyweight squat. The main difference between jump squats and bodyweight squats is that you will use a greater amount of force to propel yourself through the air. This movement improves your power and significantly increases your heart rate when performed in succession.
- Plant both feet shoulder-width apart on the floor. Looking straight ahead, bend your hips and knees, making sure your knees stay in line with your toes. Continue to bend your knees until your upper legs are parallel to the floor. Make sure your back stays at a 45-90 degree angle to your hips. This is your starting position.
- Push off your heels and propel your body upwards into the air, extending both your knees and hips.
- Bend your hips and knees to land and return to the starting position, making sure to keep your knees 'soft' to avoid injury.
Mountain climbers are a cardio move that uses your arms, legs and shoulders to work your entire body. These will increase your heart rate and also improve your overall core strength.
- Place both hands on the yoga mat at shoulder width and both feet together behind you, resting on the balls of your feet. This is your starting position.
- Keeping your left foot on the ground, bend your right knee and bring it towards your chest.
- Extend your right leg to return to the starting position.
- Keeping your right foot on the ground, bend your left knee and bring it towards your chest.
- Extend your left leg to return to the starting position. Continue alternating between right and left for the specified number of reps.
Planks are bodyweight exercises that use isometric contraction to strengthen your heart.
- Start by placing your forearms (wrist to elbow) firmly on the mat, making sure your elbows are directly under your shoulders.
- Extend both legs behind you and raise your hips off the mat by standing on the balls of your feet.
- Prepare your abdominal muscles and make sure your spine remains in a neutral position.
- Hold this position for the specified time, breathing deeply throughout.
Push-ups are a 'push-up' exercise that engages your pecs, shoulders, triceps and core. You can start this exercise on your knees and eventually progress to your feet as you get stronger.
- Place both hands on the mat slightly wider than shoulder width apart, feet together on the mat behind you while resting on your toes. This is your starting position.
- Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90 degree angles.
- Exhale. Push down on your chest and extend your elbows to bring your body back to the starting position. Repeat for the specified number of repetitions.
Chest lifts are a simple exercise that will work your abdominal muscles. As you become confident with crunches, you can move on to full sit-ups where you lift your whole upper body, rather than just your shoulders and upper back.
- Start by lying on your back on a yoga mat. Bend your knees and place your feet firmly on the mat, making sure they are hip-width apart and your spine is in a neutral position. Place your hands behind your head and interlace your fingers, making sure to relax your head into your hands and pull your shoulder blades down and back. This is your starting position.
- Inhale. Define your T-zone. Exhale. Tuck your chin into your chest and bring your ribs closer to your hips to raise your head, shoulder blades and upper back off the mat, making sure your T-zone stays defined to prevent doming of your abs.
- Inhale. Lower your head and shoulders to return to the starting position. Repeat for the specified number of repetitions.