Simple Rules for Bodyweight Training

Not always for effective training you need additional equipment in the form of sports equipment or exercise machines. You can do exercises with your own weight. A properly constructed program of training with your own weight for men and women will help: lose excess weight, strengthen muscles, burn subcutaneous fat deposits, get rid of hated cellulite, improve coordination. The load and number of repetitions are determined not only according to gender differences, but also taking into account physical data, health characteristics and other individual factors.

You should pay close attention to the correctness of the exercises, because any mistake can lead not only to a decrease in the effectiveness of the exercises, but also result in pain. That is why it is advisable not to practice training at home with your own weight if you are a beginner, but to trust the trainer and do approaches under his supervision.

How often should you exercise?

For beginners, strength training with your own weight is carried out no more than 3-4 times a week, since muscle fibers must have time to recover. Experienced athletes can work out daily, adjusting the set of exercises, the number of approaches and other nuances of their training.

For classes, you should choose comfortable clothes and shoes, choose a fitness mat. Uncomfortable or poor-quality shoes can lead to additional loads on the spine when performing exercises with your own weight, so you should approach the choice of form very carefully.

Bodyweight exercises

One of the popular exercises with your own weight is the "wrong" plank. Unlike the regular plank, here you need to put one palm on the floor and bend the other at the elbow. Every 20-30 seconds, you need to alternate hands. Doing the "wrong" plank puts more effort on the muscles, therefore, the effectiveness of the exercise is higher. Another effective exercise with your own weight is side squats, which allow you to use the athlete's weight as a weight, shifting it to the right and then to the left during the squat. The legs should be wide apart, the wider they are, the more difficult it is to do side squats, which means they are more useful.

If you are interested in a quality leg workout using your own weight, include a squat with a pause of a few seconds in your program; this will help to put more stress on the muscles of the lower extremities.