For someone who is starting their fitness journey or for someone who has many years training, bodyweight exercises are always a staple.
One day I found out some videos on YouTube about calisthenics and all the guys looked amazing, lean and in really good shape, I finished watching the video and I stood up and tried to do some pushups, for my surprise I couldn´t do any… not even one. I felt so weak and angry and realized how could that happened if some years ago I could do 50 pushups?
I practiced Karate for about 11 years since I was 5 and I was able to do 50 pushups, squats, dips and bodyweight rows. Remembering this got me really angry, I wanted to be able to do that same amount of reps on each exercise and increase weight with weighted vest to go low rep.
Bodyweight exercises are one of the best exercises to get in amazing shape for many different reasons, there are variables for each exercise for any fitness level from the simple versions for beginners to more advance versions and we can do them anywhere.
We will talk in future posts about muscle fibers and muscle hypertrophy and you may ask how you can apply those to bodyweight exercises and the answer is simple, we can take any exercise for example pushup and choose the hardest version for example one arm pushups (there are harder versions) and we do 5 reps to work type 2 muscle fibers and myofibryllar hypertrophy then we can choose a simple version like normal pushups and do 15 reps to work type 1 muscle fibers or sarcoplasmic hypertrophy. We can do this with all bodyweight exercises we can even do 100 reps if we want to go a little crazy and have some fun.
Bodyweight exercises have so many benefits and they can reduce injuries when working out, with any bodyweight exercise we are moving our body through space and it requires more strength and balance but since they are compound movements or multi-joint exercises we are working several muscles at the same time and the range of motion is more natural which reduce stress on the joint and avoid injuries.
If we think about what type of training or exercise can get us in amazing shape and help us build an amazing physique it´s bodyweight, when we start we´ll find all exercises so hard to do and some of us feel terrible when we start with the most simple versions but that´s how we all begin, with time we start losing fat (if we´re following a right nutrition program) and we realize that the leaner we are the easier all exercises get. As we lose fat and get in better shape, we weight less so we need to push or carry less weight in the exercises, this is a great motivation to stay lean.
When we´re starting our fitness journey we´re are out of shape and we don´t want to go to the gym and feel embarrassed so what we can do is start in our home with bodyweight exercises as resistance training and jump rope or jogging as cardio training, this helps lose fat and get in shape, with this our self-confidence increases and then we can go to the gym to add more exercises like compound movements and isolation.
We all need to be able to do bodyweight exercises and yoga which both take a lot of skills like strength and balance, when we can control our body and our mind we are able to achieve amazing things in life, it´s amazing the physique we can build just by working on getting stronger and progressing through all different variations of each exercise and we add some yoga poses we learn new skills that will also help us in our day to day.
You can start today doing 10 pushups, 10 squats and 10 crunches. Go ahead start now!.
Let us know by leaving a comment on our Twitter and Facebook account what is you favorite bodyweight exercise and why.
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