As the name tells, the exercises with body weight are exercises in which you use only yours
your weight during a training.
For example, this category enters:
1. Land exercises
2. Plank -ul
3. Flits
4
5. Traction
6. Ramat
7. Genuflections
8. Straight
9
and their variations.
In the first phase they may seem quite simple, but these exercises can become a real challenge.
Let’s see what you need to win from them!
1. Development of muscle strength
Before going to the weights it is very nice to learn to control your weight. Without
This type of strength will be more difficult for you to control your body plus a weight. You will be more vulnerable to
It develops a weak technique that can lead to injuries over time.
To begin with, it would be preferable to be able to make a float, a traction, even assisted, some repetitions of
Ramat the TRX a correct genuflexion, a bridgea fan and you can keep a correct Plak at least 30
for a few seconds.
2. Development of muscle mass
You can use body weight training for the development of muscle mass. Fal them for
Enough time and try to increase the intensity and number of repetitions.
You can do them slowly, in this way you will increase the time spent under tension, a very element
important to stimulate the development of muscle mass.
Or you can try to increase the number of repetitions. I would like to emphasize that it is not a good idea to grow
the number of repetitions at the expense of the form of exercise. So with their help you will develop a time in time
body with slim and athletic appearance.
3. Physical conditioning
In different combinations, body weight exercises can be a very effective method to be requested and
Improve the function of the cardiovascular system.
In this way you will be able to increase the resistance to the effort and stop the gap like a dog when you climb you
stairs or do an excursion.
You can try making dogs Burpee It is possible in 20 seconds, then take 40 seconds of pause and rept 5 times.
4. Development of proprioception
The proprioception represents the ability of the body to increase awareness of its position in space and perceive
the movement.
During exercises with body weight it will be much easier to understand the position of the joints
Yours and different parts of the body.
By improving proprioception you will be more aware of your body and the way it moves. As
It will be much easier for you to progress, learn new or more advanced exercises.
5. Development of balance and coordination
One of the many functions that your brain performs every day is to monitor permanently
That you are safe when you move.
It is the most disturbed and relaxed when you are stretched and close to the ground. Probably for this reason
You feel so well when you sit on the bed or on the sofa.
When you get up and start going, your brain is alerted. It is a long way from
The height you are on the ground, then works intensely for you to maintain balance.
To make your life easier and to be safer, you can do unilateral exercises
improve balance and coordination.
Some examples would be lunge AND Romans wanders on one leg.
6. It helps you learn to work correctly
Regardless of the level you are in, the work technique can be permanently improved. If you are
Beginner, exercises with body weight will help you develop a good technique.
And if you are at an advanced level you can use your exercises with body weight to restore you,
Restore your technique and to correct the potential imbalances that have appeared along the way. In this way you will do it
could prevent possible pain or injuries that can occur with intense training and in the term
lung.
7. You can add them to the training with the weights
If used in a weight training, exercises with body weight act as
Auxiliary exercises.
Auxiliary exercises can be used to increase the volume of work, thus stimulating the development of the mass
muscle.
Or to hit an area for correction or recovery.
It can also be used in a circuit type training in order to give you a moment of pause
Active, thus increasing the metabolic effect of training and stimulating the adaptation.
8. Improve mobility
Exercises on the ground I am a favorite method to improve mobility in a way that can be fun.
I touch all parts of the body from arms, shoulders, back, abdomen, pelvis and legs. Furthermore, they are a lot
Cardiovascular candidates.
Being able to move easier and painless should be a priority if you want to earn
healthy where you can easily move in everyday life.
And if you want to be able to practice any form of training or sport with the centuries,
The improvement and maintenance of mobility should be missing.
9. Stimulate recovery after the effort
If you feel the next day after an intense training, exercises with body weight can be a
Very effective way to set the blood and stimulate recovery.
You can try to make 2-3 series of every 5-10 repetitions of genuflected, floating and traction, small massage
A roll of massage and some mobility exercises to feel more reinvigorated.
10. You can do them everywhere
The fact that you don’t have the needs of the equipment gives you the opportunity to train wherever you are. Exercises with
Body weight can be an ideal solution when traveling, when you can’t get to the gym or when
The time for training is limited.
You can start in the morning with a short session of 15-20 minutes to feel more reinvigorated. OR
Then, disconnect after a working day.
Latest Posts Published
What are the terms of good physical preparation?
Complete guide on the breakdown of transverse ball ligaments
Concrete cerebral? Immediate recognition and management
How to defend or mark in a corner: the right positioning
Council of the physical coach for football
Interview with Patrick Chanceaulme a coach who leads
Manage a football group: inclusive and authoritarian approaches
analyses. 2014 World Cup
How to resume football after an injury: how to do it?
