Introduction
Bodyweight training, also known as calisthenics, is an effective and accessible way to stay fit without the need for special equipment or gym memberships. These types of exercises use the weight of the body to create resistance and develop strength, flexibility and endurance.
Benefits of training with your own body weight
Bodyweight training offers a number of benefits for those looking to improve their physical condition:
Accessibility and convenience
One of the main advantages of this type of training is its accessibility and convenience. Bodyweight exercises can be done anywhere, whether at home, in the park, or while traveling. No expensive equipment or special installations required.
Improved functional strength
By working multiple muscle groups and simulating natural body movements, bodyweight exercises improve functional strength used in daily activities. This helps strengthen muscles in a balanced and efficient way.
Adjusting the difficulty
Bodyweight exercises can be modified to suit different fitness levels. It is possible to increase or decrease the difficulty of the exercises through easier or more difficult variations, allowing gradual progress and avoiding injuries.
Improved balance and coordination
Many bodyweight exercises require maintaining balance and stability, which in turn improves overall body coordination. This not only helps in performing the exercises, but also reduces the risk of injuries in daily life.
Calorie burning and weight loss
Bodyweight exercises are compound exercises, meaning they involve multiple muscle groups at the same time. This helps burn calories effectively, contributing to weight loss and muscle toning.
Popular exercises with your own body weight
There are numerous exercises with your own body weight that can be performed to strengthen different muscle groups. Some of the most popular include:
Flexiones (Push-ups)
Push-ups are a fundamental exercise that works the chest, shoulders, triceps and core. To perform a correct push-up, you must place your body in a plank position with your hands resting on the floor at shoulder height, lower your body, keeping your back straight and your elbows close to your body, and then push your body back up. to the initial position. There are variations of push-ups that suit different fitness levels.
Squats
Squats are an exercise that strengthens the muscles of the legs and gluteus. To do a basic squat, you should stand with your feet shoulder-width apart, lower your body as if you were going to sit in a chair, keeping your back straight and your knees in line with your feet, and then return to the starting position. pushing with the heels. There are also squat variations that offer greater challenges.
Planchas (Planks)
Planks are excellent for strengthening the core. To do a basic plank, place your body in a plank position with your forearms resting on the floor and your body forming a straight line from your head to your heels. This position should be maintained for as long as possible, preventing the hips from falling or rising. There are also plank variations that increase the difficulty.
Bench Dips (Tricep Dips)
Bench dips are an exercise that works the triceps, chest and shoulders. To perform them, you must place your hands on the edge of a bench or chair, with your feet extended forward, lower your body by bending your elbows until they are at a 90-degree angle, and then push up until you return to the position. initial.
Leg Raises
Leg raises are effective for strengthening the lower abdomen. To do this exercise, you should lie on your back with your legs extended and your hands under your buttocks, raise your legs together without bending them until they form a 90-degree angle with your torso, and then slowly lower your legs without bending them. touch the ground.
Conclusion
Bodyweight training is an excellent option for those looking to improve their physical condition in a practical and efficient way. Incorporating these exercises into a regular routine can lead to significant improvements in strength, flexibility, and endurance, all without the need for fancy equipment. Whether you’re just starting your fitness journey or looking to diversify your routine, bodyweight exercises offer lasting health and wellness benefits.
