Learning About Body Weight Exercising For Beginners
If you are interested in losing weight and gaining overall strength
, you need to learn how to use your own bodyweight-nothing is a more powerful, nor a cheaper tool! You don't need to buy fancy gym equipment, if you already have you own body to keep you strong.
Bodyweight exercises can help you stay fit at home and stay on a budget. Here's are a few ideas of bodyweight exercises that you can do any time with no equipment.
Perfect for traveling, home workouts or adding a bit of variety to your regular exercise routine. Start with a light warm up for a few minutes.
This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise.
Perform each exercise for thirty seconds to two minutes depending upon your conditioning and interest. Move to the next exercise smoothly, but quickly.
You can continue the routine as long as you like, though it is recommended to try for a twenty minute workout to an hour. Cool down with five or more minutes of stretching.
The first thing to try is some pushups. Begin in push up position, on knees or toes-perform four pushups, abs in and back straight.
On the fifth push up, lower halfway down and hold for four counts. Push back up and repeat the series - four regular pushups and one halfway at least five or more times.
The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it is a great, simple way to build upper body strength. Next try some one leg balances, squats, and reaches.
Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion.
Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position.
Stay on one leg at all times. Repeat on the other leg after a minute or so.
The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.
To do a chair dip, you will need two chairs, (or a bed and a chair or a counter, etc...) for this great tricep exercise. Place two chairs facing each other, about three feet apart.
Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps.
Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at ninety degrees. Do as many repetitions as you can.
With your back against a wall, and your feet about two feet away from the wall, slide down until your knees are at a ninety degree angle. Hold the position as long as you can-this is great for ski conditioning.
To do some crunches, lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears.
Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches.
Hold for a count of two and return to the start position. Tip: don't tuck your chin to your chest; keep your head up.
To do a superman, lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower.
Alternate arms and legs as an option. Repeat.
For a reverse crunch, lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor and remember, don't rock.
Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles and core.
Keep your back straight and don't collapse in the middle) and hold this position for as long as you can. As you can see there are plenty of ways to use your own body weight to increase your body strength.
by: Jack Landry
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