Anybody who has worked out with me knows that I love to improvise.
I'll use whatever comes to hand -- or sometimes, nothing at all.
Bodyweight training is efficient, effective, and best of all, absolutely free. You can do it just about anywhere, anytime you have a few extra minutes.
When we think of bodyweight training, we tend to think of things like pushups and squats. Those are a great starting point -- and granted, there are near infinite varieties -- but they're only a fraction of the options available.
Now, if you're new to fitness, or just getting back into it, bodyweight training is a solid way to build your foundation. You don't even necessarily need a mat; there are a lot of things you can do from a standing or seated position. Your routine doesn't need to be very complicated, either. Pick about 3 or 4 exercises and start with 8 to 10 reps of each.
Beginner exercises:
Wall pushups
Wall sit (timed)
Standing crunches
Chair dips
Leg lifts
Chair squats
Reverse crunches
Of course, there are many more, and we can go into greater depth on that later.
As your body adapts, you'll want to add reps, increase sets, and incorporate different exercises. Make modifications to the basics, and learn new ways to maximize your results.
My personal favorite method of bodyweight training is dynamic tension. It was especially popular in martial arts circles in the 70's and 80's, because muscles develop strength and endurance without gaining mass.
Dynamic tension is simple in concept: as you go through your fitness routine, you will tense certain muscles to increase resistance. This opens up your repertoire to almost all of the same motions that you would get with standard weight training machines. You'll be able to do chest presses, rows, curls, and so many other exercises without the need for bulky equipment.
The more you practice dynamic tension, the greater your diversity of exercises will be. You'll learn to isolate very specific muscle groups, and be able to experiment with when and how you tense them in the course of your workout.
This methodology fits in perfectly with my "work smarter" approach. Less, in this instance, is more. And that is just the way I like it.
ความคิดเห็น