Skip to main content

How To Make Your Own Weight Training More Effective



People in good shape know that even if they do not have equipment, they can ensure excellent training. They know how to adjust their level to the exercises with their own weight and how to adapt them when necessary. Here are some rules on how to train more effectively without any additional equipment.

Rule 1: Length increases strength

When you increase the distance between the source of strength (ie the muscle you are loading) and the end of the object you want to lift (in this case - your body), you decrease the so-called mechanical advantage. Simply put, this means that the longer your body is, the weaker you become and the more your muscles need to work.

This is the main difference between modified push-ups and regular ones. When doing push-ups on your toes (rather than leaning on your knees, for example), your torso muscles need to work much harder to keep your body in the air.

How to apply it:  Stretch your arms over your head while doing lunges, squats and sit-ups. Is it getting too hard? Then, place your hands on the back of your head.

Rule 2: Give up inertia

When you lower your body during an exercise (such as squats, for example), the muscles generate the so-called elastic energy. It acts as a spring and allows you to bounce back to the starting position, reducing the work that the muscles are required to do.

How to apply it:  Pause for 4 seconds while in the lowest position. This is the time it takes to release the elastic energy. Without it, the body will have to engage more muscle fibers to move to its starting position.

Rule 3: Increase the distance

Since you can't increase the resistance more than your own weight without extra load (push-ups, dumbbells, barbells, etc.), the only way to work more is to increase the distance your body travels with each repetition.

How to apply it:  In self-weight exercises, such as lunges and push-ups, the range of motion is limited by the floor. The solution? Increase the distance to the floor. Try stepping on something when attacking, or place your hands and feet on something high at the push-ups.

Rule 4: Add twisting

The movements are performed in three geometric planes: sagittal plane (forward-backward and up-down), frontal plane (end to end) and transverse plane (rotation). Most self-weight exercises are performed in the first two. However, we rarely practice in the transverse plane, although our daily lives are filled with movements in it.

How to apply it:  Just rotate your torso left or right for exercises such as lunges, abdominal presses and push-ups. This will put extra strain on the torso muscles.

Rule 5: Get off the floor

The less an object (in this case your body) touches a solid base (floor), the less stable it is. Fortunately, we have a built-in stabilizing system - our muscles. This means that if an exercise is harder to maintain balance, it will be harder to perform and will require the muscles to work harder.

Labels

Labels:

Comments

Post a Comment

Popular posts from this blog

7 Reasons Why Your Muscles Stop Growing

There are 7 Reasons Why Your Muscles Stop Growing, and they can all be summed up in one word, protein. So, what is protein? Protein is the building block of all healthy muscles, and it is also the fuel that burn up fat and builds muscle. This means that if you don't get enough protein, no matter how hard you work out, your muscles won't grow. So how do you get enough protein? Well, obviously, you have to eat a lot of protein rich food... or take supplements, which is why most people prefer to take supplements instead of eating foods rich in protein.  Now, there are 7 reasons as to why your muscles stop growing, but if you break it down into simple terms, all 7 reasons can be boiled down to one thing - fat. Yes, the main reason why your muscles stop growing is because you've been consuming way too much fat. If you want to build big muscles, you need to follow a proper workout routine, one that consists mainly of compound exercises. These are exercises that work multiple musc...
Post a Comment
Read more

Best Exercise for Stress Relief.

Too much stress can cause a lot of problems in our lives, and one of the most common problems is exercise and stress relief. But many of us do not have the time or energy to simply go running or lifting weights to release the stress in our bodies. How then can we find the best exercise for stress relief? Well, here are some tips on how to get started.  VIGOROUS EXERIENCE.  Perhaps you already know that exercise is great for the body, but perhaps you are just too busy and anxious to add it into your daily routine. Wait a second though, because even if you feel like you don't have the energy to start jogging or lifting weights, you will still be able to take advantage of some of the health benefits that come with even the simplest forms of physical activity. Jogging, for example, can even get you more physical fit than you would ever think possible.  Jogging allows you to increase your stamina and endurance, both physically and emotionally. This, in turn, can help you throu...
Post a Comment
Read more