This Is The Best Way To Train With Your Own Weight

Exercises to train with your own weight are a very suitable option for those who do not like to go to the gym or simply do not They have time for it. Here are some alternatives.

If you don’t like lifting weights at the gym too much, you can call it a day. Next, we are going to present you some exercises to train with your own body weight involving more than half of the body’s muscles.

By making multiple muscles work simultaneously, you can increase the intensity of your workout. In addition to strengthening the body, exercises with your own weight will make the heart and the cardiovascular system as a whole work more efficiently.

According to a publication in Merck Manuals, this is a benefit of physical exercise in general. Likewise, many others are listed in this article, such as lowering cholesterol levels, preventing pain and injury, maintaining a healthy weight, and reducing the incidence of certain types of diabetes, among other benefits.

On the other hand, a study published by Sciences of Physical Activity and Sports details that calisthenics, a discipline based on exercise with body weight exclusively, has numerous benefits for physical and psychological health.

This is the best way to train with your own weight

The exercises presented here are the ones most often included in bodyweight work routines. For a personalized plan based on your needs and goals, consult with a physical activity professional.

1. Push-ups

Push-ups are one of the best body exercises with your own weight. The main drivers in flexion are the upper pectoralis, the triceps and the anterior delts. These are muscles that are used for many actions in daily life, mainly those carried out with the upper extremities.

• To perform the push-up, you should get into a plank position, with your hands resting on the ground — directly below your shoulders — and your feet hip-width apart.
• Make sure your lower back doesn’t sag down, and bend your elbows to lower yourself, keeping your shoulders down and back with each bend.

2. Bicycle

To perform this full-body exercise, you must stretch on the floor, with your knees bent toward your chest. The hands should go behind the head.

• Raise your right elbow toward your left knee as your right leg straightens.
• Continue alternating sides as if you were pedaling.
• You must do 10 repetitions on each leg.

The bicycle is an exercise that can be somewhat difficult for beginners, since it focuses on abdominal work. However, you will see that over time you can gradually increase the intensity.

3. Dominated

Pull-ups are another exercise that could be a staple of your training routine. The movement begins with the palms facing outwards and with the arms extended, hanging from a bar.

• The goal is to position your chin on the bar and minimize torso and lower body movement.
• Once your chin has cleared the bar, lower again in a controlled manner until your arms are almost fully extended.

As you can imagine, many muscles are activated while doing this exercise!

4. Isometric squat with your back to the wall

Who needs a chair when there is a wall? The isometric squat is a very good exercise to strengthen your legs. To put it into practice, follow these instructions:

• Slowly slide your back down against a wall, until your thighs are parallel to the floor.
• During the exercise, you must make sure that the knees are in the line of the ankles and that you keep your back straight.
• Each set should be approximately 60 seconds long, although you can start with less to get in shape.
• If you want to complicate the exercise, you can raise your arms forward and hold them in the air.

5. Bank funds

This exercise will help you build your triceps. To do this, you must position yourself with your back supported on an exercise bench or other stable surface. This should be wide enough so that you can place your hands shoulder-width apart.

• Next, place your hands on the bench behind your back with your palms facing down and stand up with your knees at a right angle.
• Pulling your shoulders back, lower your body until your elbows are at a 90 degree angle.
• To finish, push up and repeat the execution until you continue with the desired repetitions.

Complementary habits when training with your own weight

As you have seen, there are many reasons to train with your own body weight. Because there are numerous variations of each exercise, you won’t fall into the common problem of losing motivation.

Beyond exercising, keep in mind that other habits such as healthy eating, a good rest and avoiding smoking or excessive alcohol consumption will allow you to further improve your health, and therefore, your quality of life. You will see how soon you will notice the results of these positive changes!