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Some Aspects Of Body Weight Exercises You Cannot Escape
Although you cannot tell
some people that fancy equipment and gym facilities are not needed for
weight training, it is very true. You can accomplish weight training with
just the weight of your body! If you cannot handle the weight you have
attached to you already, it may be detrimental to try lifting dumbbells and
other similar items. Using what are called “Body Weight Exercises” can, in
the long run, make for a more effective and healthier alternative to more
common types of weight training.
Some of the well known
body weight exercises are the pull-up, the push-up, and the sit-up. Think of
the last time you attempted one of these body weight exercises. If you are
honest with yourself, you can admit that they were quite difficult. Lifting
and moving your own weight can provide you with perfectly good and effective
weight training.
However, there are some
aspects of body weight exercises you should be aware of. Knowing about the
“laws” of body weight training will help you to better understand and
utilize the exercises, providing you with the best workout.
These “laws” are:
1.
When you increase the length between the target muscles and the
object you are lifting, you will be weaker. This applies to any kind of
weight training, including when you use body weight exercises. Here is one
example that illustrates the “law”:
a.
Try doing a sit-up with your hands stretched high above your head.
Now try a sit-up with your hands held behind your head. Then do a sit up
with your hands folded across your chest. Feel the difference?
Although you have not
changed the body weight you are moving in any way, you have increase the
length between the muscles being worked and the weight being lifted.
2.
When you move a greater distance, you will work a greater amount of
muscle. Think of the physics equation Work = Force X Distance. Force is the
weight of your body, so the greater distance that travels, the greater
amount of muscle you will inevitably build. Since you cannot technically
increase the force of your workout when doing body weight exercises (unless
you intentionally gain weight), increasing the distance traveled will boost
your workout to a new level.
3.
Muscle involvement is heightened when you decrease the elastic energy
you build up. Basically, this law is just stating that if you bounce, you
will reduce the work your muscles have to accomplish when doing body weight
exercises. Here is an example that will illustrate this “law”:
a.
Try doing quick push-ups, allowing your body to “bounce” between the
downward motion and the upward motion. Now, slow down the push-up, keeping
the motion at an even flow all the way down and back up. Finally, pause at
the bottom and at the top of every push up.
When you eliminate that
bounce from the body weight exercises you perform, you will make the muscles
work harder.
4.
When you move in two directions, it is always more effective than
moving in one direction. The body moves on three specific planes:
a.
The sagittal plane, which consists of up and down and front to back
motions.
b.
The frontal plane, which consists of side to side motions.
c.
The transverse plane, which consists of rotational motions.
Most people do plenty of
body weight exercises using the sagittal plane and the frontal plane.
Exercises like squats, lunges and side bends work on those planes. The
transverse plane sometimes gets forgotten, even though it is used everyday
in something as easy as walking! Make sure when you use any body weight
exercises that you work on all these planes for a better overall work-out.
5.
Your muscles will be forced to work harder when you have less contact
with the floor! Here is an example that will illustrate this “law”:
a.
Do a push-up on flat hands. Change to doing a push-up on your fists.
Last, do a push-up on your fingertips! They get harder as you decrease the
amount of your body touching the floor!
When your muscles have to
kick in to stabilize the body as well as doing the body weight exercises,
they will get a more complete work-out. Some muscles that may not have
initial been activated will also be required to exercise, as well.
Keep all of these in mind
when you create a routine of body weight exercises. However, remember to
consult with a health care professional before beginning any exercise
regimen!
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