Body Weight Workouts - Portable Exercises To Build Muscle Mass
Some of the most effective yet simple exercises do not need equipment.
We have such a rise in awareness when it comes to 'trendy' fitness
regimens but somewhere along the way it seems body weight exercise
have become classified as 'old school'.
Whatever you want to call it, it works! Achieving a few levels
in fitness such as strength, lean muscular development and muscular
endurance is only the tip of the benefits iceberg!
Women tend to avoid these exercises more than their male counterparts
simply because they have been brainwashed to think they are the
weaker sex and so many do not even try yet working with my women
clients and making them try these has empowered them once they see
they are capable of achieving these movements with a bit of effort
What happens if you are unable to directly perform some of these
body weight exercises?
Then you progress toward them by using a spotter or a chair under
your feet for the pull and chin ups, stay on the knees for pushups
or use a ball, and keep feet on the floor to learn your tricep dips
and slowly progress to putting those feet up. For the keeners you
can use a ball under your feet rather than a bench, that will really
tip the difficulty scale! Shapefit has your exercise demos available
at the following links.
These exercises condition your body overall and also gets your
heart rate up which in turn results in a few benefits internally.
Push ups hit the chest for the main muscle group utilizing the triceps
for assistance. By bringing the elbows closer to your body you can
intensify the effect on the tricep.
Tricep or Bench Dips mainly target your triceps and are an excellent
exercise. Pull ups are done with a wide overhand grip and target
the lats and back with biceps assisting. Chins target the biceps
and mid back. This exercise is quite an impressive achievement especially
for women who are naturally weaker at this.
I would suggest starting off with as many body weight reps as you
can get and slowly increase each week as your body adapts. Try these
twice per week for 2 sets and increase to 3 sets as you get better.
You may want to split them up and do pushups and pullups on one
day with tricep dips and chins the next time, giving 24 hours rest
between these days. These exercises can be used for a push pull
combo or done on regular straight sets.
For the advanced and well experienced you can vary and increase
the difficulty of these exercises by adding weight on weighted belts,
on your back for the pushups or even adding weight to the lap for
the bench dips.
These are foundation exercises which should be utilized within
your training program here and there. Stay Fit with Shape Fit and
Body Rush Personal Training!