Bodyweight exercises are part of the strength-training workout that does not require free weights. The key for this type of exercises is that the practitioner’s own weight provides all of the resistance necessary for the movement. This type of exercise is also great for building up endurance, since the increased number of repetitions improves this aspect of training. The intensity of exercise is managed by decreasing leverage and working at the edges of range of motion. Bodyweight exercises are a great choice for all those willing to improve their physical fitness at home, or anywhere where there is no access to training equipment. To increase the difficulty of the training, one can use weights or a bar to hand from. In most of the cases, one will need only a solid surface. Before engaging in a bodyweight training one should get a proper warm-up by simply jogging for 15 minutes, jumping the rope or riding a bicycle. Here is a quick review of some of the most popular bodyweight exercises.
This is a common calisthenics exercise performed in a prone position. The base of the exercise involves lowering the body using the strength of arms. This exercise is great for the pectoral muscles and triceps. The back and legs are straight and off the floor, while the weight of the body rests on the arms and thumbs of the feet. It is extremely important to keep the back straight and to point the elbows towards the ribs.
Dips usually require a bar or branches of threes to perform triceps dips. This exercise is great for triceps, the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. Dips are performed as the exerciser hangs from a dip bar with arms straight and shoulders over the hands. The exerciser slowly lowers the body until the arms are bent to at 90 degrees. The body is then lifting by returning to the starting position.
This exercise works the back and the forearm while targeting mainly the Latissimus Dorsi muscle in the back. The exercise is performed by suspending the body with the arms, by gripping something, and pulling up the body weight with the muscular effort. It is important to keep the wrists in the neutral position and avoid any swinging.
This exercise targets the abdomen and the hip flexors. It typically begins with lying relaxed with the back on the floor and bent knees. The arms are usually crossed on the chest, or may be placed behind the neck. The exercise is performed by elevating both the upper and lower vertebrae from the floor.