Are you not a fan of training with additional weights? Are you looking for a solution for training your whole body without the use of any equipment? We would like to present 5 effective bodyweight exercises that will help you to engage your muscles and support developing your athletic body shape!
5 bodyweight exercises: push ups
Push ups are one of the most popular bodyweight exercises, which perfectly engages the muscles of your chest. You can choose from a number of different variants of this exercise, which will certainly add variety to your training and will help work on your athletic body shape. Although the exercise itself seems trivially simple, its correct performance requires a lot of experience and a great ability to control the body and the muscle tension. To sum up – push ups are essential in any training programme based on your own body weight.
5 bodyweight exercises: squats
Squats are an exercise which for most athletes is associated with a heavy loaded barbell. However, nothing stands in the way of doing squats only with your own body weight. Thanks to squats, you can easily develop strength and endurance of leg muscles, and by making slight modifications you can additionally influence other exercise parameters (e.g. a jumping squat allows you to train your plyometric abilities and increase your jumping strength).
5 bodyweight exercises: planks
For some people, a real must have in training for the development of abdominal muscles and stabilization of the torso, for others, an incredible torture. The popular “plank” is certainly one of the most important bodyweight exercises, which allows you to learn how to consciously engage individual muscle groups. The key, of course, is to maintain the correct starting position. What’s more, the “plank” can be performed in different variants (classic front or sideways) and with additional weight.
5 bodyweight exercises: pull ups
When it comes to the development of strength and endurance of the back, the pull up must certainly be mentioned. The use of the pull up bar and different positions of the hands (overhand, underhand, hammer grip) allows for a completely different effect of the exercise on the formation of the characteristic V-shape of the back. Performing gentle pull up movements (and being precise – shoulder protraction and retraction) is a very good activation exercise before further training. If your own body weight proves to be insufficient, you can use the extra weight attached to a special belt.
5 bodyweight exercises: dips
When considering the development of the triceps with the help of bodyweight exercises, one should also mention the dips. The popular dips enable extremely effective stretching of the triceps in order to strongly emphasize the muscle contraction and tension during the movement. Depending on the starting position setting, it can also involve the chest muscles to a greater or lesser extent during exercise.