How to do exercises with your own weight and why they are important.
Training with your own weight uses your body weight for resistance in movements with a load. This type of training can build strength and muscle mass, as well as improve your functional state and cardiovascular health.
Exercises with your own weight are important for practicing the form and safely learning strength-based movements. They ensure that you know how to move your body effectively to work against gravity and perform functional movements such as squats, bench presses and pull-ups.
The benefits of exercising with your own weight
Like other forms of weight training, bodyweight exercises are effective for increasing strength and muscle and reducing visceral fat. This affects body composition, metabolism and daily functioning, while preventing certain types of diseases and ailments.
You can expect some strength gains when training with your own weight, especially if you are new to this style of exercise. It is important to progress in your workouts using increasingly complex forms of movements with your own weight in order to continue to see results.
From the point of view of exercise planning, using exercises with your own weight is effective and convenient, since you do not need any settings or equipment. You can use your own weight movements for high-intensity workouts or circular workouts, as the lack of equipment makes the transitions between exercises quick and easy.
How to do exercises with your own weight
Exercises with your own weight can be performed using only your body weight and floor, or you can use supports and other equipment to change the angle and position of the body. For example, you can use a bench, table, step, or chair to lift your legs or arms, changing the intensity or muscles involved during movement.
Here are some examples of exercises with your own weight that are worth trying.
Push-ups
Push—ups are a complex functional movement that works out the chest, back and core muscles. You can increase the stability of the spine and the strength of the core muscles, as well as strengthen the chest, which makes push-ups an effective exercise.
Put your hands on the floor below your shoulders, legs stretched back, balancing on your toes and the pads of your feet.
Tighten your core muscles to keep your hips up, and tighten your buttocks.
Bend your arms at the elbows to lower your chest to the floor almost to touch, and you will feel a stretch in your chest and anterior shoulder muscles.
Push-ups with your hands, straightening them to return to the starting position. Don't let your hips bend and stay tense.
Try 5 to 10 repetitions
Walking Lunges
Walking lunges are one—way movements that help increase strength and athleticism. They also help to improve balance and stability, reducing the risk of falls and injuries.
Stand with your feet shoulder-width apart, hands on your sides or on your hips.
Step forward with a long stride, putting one foot in front and the other foot behind you.
Bend your knees, taking a step to get down to the ground, keeping your back straight. Your knee should be slightly above the ground.
Linger, then push off with your foot and straighten your knees to get up. Standing up, stretch your leg forward, next to the front leg.
Repeat with the other leg to complete one repetition.
Try doing 15 to 20 reps.
Bear Rabbit
Bear crawl (bear crawl) is a fun movement that challenges the whole body and legs.
Lie down on the floor with your knees under your hips and your arms folded under your shoulders. Stretch out your legs and arms while maintaining a neutral neck position.
Take a step forward with your right hand, while simultaneously taking a step forward with your left foot (you need to land your foot on the upper part of the foot, the knee is bent at the same time). Repeat for the left arm and right leg to move forward. This is one repetition.
Continue alternating and move the opposite arm and leg forward each time. Keep your core muscles tense throughout the exercise.
Try 10 to 20 reps or 30 to 60 seconds.
Shoulder press with your own weight
This version of the shoulder press with its own weight is difficult and may surprise you if you are used to using weight. You can complicate the exercise by lifting your legs (on a chair, table or fitball). The more vertical you get, the more difficult the movement will be.
Stand in a push-up position, and then tighten your buttocks, keeping your feet on an elevated surface
Bend your arms at the elbows and slowly lower your shoulders to the floor.
Lightly touch the floor with your forehead, then push up and return to the starting position.
Repeat 8 to 10 repetitions.
Buttock bridge
The gluteal bridge targets your buttocks, thighs, hamstrings and core muscles. This is a fantastic exercise to reduce and prevent back pain.
Lie on your back with your knees bent and your feet on the floor.
Put your hands on your sides, pressing your palms to the floor for stability.
Straighten your hips by pressing on your feet to lift your buttocks off the floor.
Continue to rise until your back, hips and knees form a straight line. Squeeze your buttocks and hold on the count. Don't arch your back.
Lower yourself back to the starting position with control.
Repeat 15 to 20 times.
Improve your work with the hanging simulator
You can use a suspended simulator to increase the variety and complexity of training with your own weight. Exercise machines with suspension allow you to use your body weight in the air, so you are not limited to the floor. This way you can perform hundreds of movements, both increasing and decreasing the complexity of some movements with your own weight.
Result
Training with your own weight is an effective form of weight training that can work out your entire body, regardless of your level of physical fitness. To continue to see results, enter new exercises and increase the number of repetitions or change the angles of inclination to provide more resistance. A personal trainer can help you if you don't know how to perform any of these movements. If you feel any pain or prolonged discomfort, consult a doctor.
