What Is Bodyweight Training
Bodyweight training, consists of many different types of exercises that require no equipment and basically involves using your own bodyweight, to help boost your fitness.
The really good thing about ‘Bodyweight Training’ is that it is very versatile and can be used to build muscle, improve your cardiovascular fitness, as well as boost your balance and so much more.
The Benefits Of Bodyweight Training
Bodyweight training, is definitely one of the most flexible forms of fitness training and because of this, it has a range of unique benefits, which are:
Versatility: Bodyweight training, is extremely versatile and there are hundreds of different bodyweight exercises out there to choose from. These exercises can all be used, to achieve a wide range of health and fitness goals.
No Equipment Required: Bodyweight training, requires no equipment. which is a great bonus point, as it allows you to work out quickly and conveniently and without having to spend any money.
Workout Anytime, and Anywhere: Bodyweight training, is not restricted by time, or location and the beauty is, once you know a few bodyweight exercises, you can perform them anytime<break time=’200ms’/> and anywhere. <break time=’500ms’/>
Suits All Fitness Levels: Bodyweight training, is simplistic in nature and most bodyweight exercises, can be performed with ease and more importantly, by people who may have very little, fitness experience. However, even though they can be performed by people with little experience in fitness, the good thing is, the intensity of bodyweight training, can easily be scaled, which makes it just as suitable, for people with high levels of fitness.
Low Impact: Another great benefit of Bodyweight training, is that it places very little pressure on your joints, so it makes it the perfect way, to keep fit, especially if you suffer from an inflammatory disorder or joint pain.
What Are The Drawbacks Of Bodyweight Training
As with any other form of exercise or fitness program, Bodyweight Training does have its disadvantages. Although bodyweight training, has plenty of benefits and a range of advantages, there are some limitations to this form of exercise, which are:
Muscle Building: While bodyweight training, can certainly be used to build muscle, it is not the most efficient option. If you really want to build muscle mass on a larger scale, then free weights would probably be a much better choice for you.
Muscle Power: Once again, although Bodyweight Training provides muscles, if you are looking to develop explosive muscle power, you should probably consider lifting heavy free weights. Unfortunately, bodyweight training, won’t really help you achieve your muscle power fitness goal you may be hoping for.
Top 5 Best Bodyweight Exercises
Now you know about the advantages and disadvantages of bodyweight training and whether or not it is right for you, it is probably a good time to take a quick look at some of the more popular bodyweight exercises.
The list below highlights five of the best bodyweight exercises, that can easily be done anywhere and without any additional equipment:
1. Bodyweight Squats:
Bodyweight squats are the perfect exercises for targeting and strengthening all the muscles in your legs. To perform bodyweight squats, simply follow the simple instructions below:
A. Stand with your feet a shoulder width apart.
B. Bend your legs until your bottom is parallel with your knees.
C. Straighten your legs and then return to your starting position.
D. Simply Repeat steps B-C for as many reps as you can manage.
Burpees are certainly a classic and well known cardio bodyweight exercise, that are used to help strengthen and tone a range of muscles in your body. To perform burpees, simply follow the instructions below:
A. Bend your knees and put your hands on the ground, making sure that they are a shoulder width apart.
B. Kick your legs out behind you and slowly bend your arms until your nose touches the floor.
C. Slowly straighten out 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.
Planks are one of the most effective core strengthening exercises, yet look deceptively simple. To perform planks, follow the instructions below:
A. Kneel down and rest your forearms on the ground. (or for a Full Plank, you can place your hands on the floor rather than your forearms).
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 definitely great upper body strength building exercises, that target strengthening 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, making sure 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 certainly an a great additional program to any fitness regime. Even if it may not be your first choice or your preferred tool, there is no doubt that the simplicity of bodyweight training, makes it the perfect backup for those times when you simply do not have the time to visit the gym or you do not have access to any equipment but would still like to workout. So, go ahead, learn some bodyweight exercises, perfect the form and then use them whenever you want.