Monday, January 25, 2016

5 body weight exercises to do !

There isn’t a perfect program to fit everyone but here’s a little full body workout which includes some of my absolute favorite exercises – using only body-weight exercises, or alternatively if you’re already a paid up member of a gym, including the option of weights.

Here are 5 of the best body weight exercises for you to do if your short on time !

SQUAT

This compound movement, one which we all perform everyday!! Its the basic movement from many years ago.The best way to execute the move is to engage your core, send the hips back as you squat, go parallel pushing the knees out to stand. For a progression, use a Barbell to supplement the weight.

ONE LEGGED DEADLIFT

Obviously this is the number one move for back development. For a progression, use a Barbell to supplement the weight. How to?

a) Start by standing tall, but on only one leg, keeping the planted leg’s knee ever-so-slightly bent (i.e. not locked out totally straight).

b) Then bend forward at the hip, extending the other leg behind you. Ensure to engage your core throughout. Avoid curving your back or hunching your shoulders. The ideal form is to aspire something resembling a T.

c) Slowly lower yourself until you are parallel to the ground.

d) Return to starting position. Again, that’s one rep, and I like to aim for 15 of those, for 3 sets.


PUSH UPS

They target chest, shoulders and triceps as well as the stabiliser muscles of the torso and lower back. The push up can be varied depending on the positioning of the arms/hands and rendered easier/harder accordingly.

a) Start by lying on the floor face down and place your hands about a shoulder-width apart whilst pressing your torso up at arms length, on tiptoes. Basically, get into a high plank position.

b) The slowly lower yourself down until your chest almost touches the floor.

c) Press your upper body back up to the starting position.

d) Start over! 10 reps x 3 sets should do the trick!


PULL UPS

This is an amazing exercise which I previously wrote a dedicated post about HERE. It is almost unparalleled in the way it helps develop a functionally strong back and arm complex. Depending on your grip positioning (wide / narrow / overhand / underhand / neutral / spread), they are very versatile indeed, and quite exhausting! How to?


a.) Start by hanging from the bar!

b) Slowly pull yourself up towards the bar, leading with you chest, until you reach the end position, where your chest almost touches the bar.

c) Avoid arching or swinging your legs back and forth or ‘jumping up’ relying on momentum whereby technique suffers as a result.

d) Finally, slowly lower yourself to the initial starting position. I find these far tougher, so 5 reps constitute my usual set. 3 sets of 5 reps will do for starters!


WALKING PLANK

This is great for core strength as well as shoulders strength. It’s really great ar strengthening the stabilizing muscles (teres minor, supraspinatus, subscapularis etc).

a) Start with the weight balanced on your forearms and toes, and keep your elbows in line with your shoulders.

b) Ensure to keep a neutral spine, with your abs engaged throughout the exercise – your hips should be neither slouched nor up in the air.

c) Maintain your head/neck in a neutral position as well – avoid allowing your head/chin to drop, or indeed cranking it up.

d) Hold this position as long as possible. Stop if you feel any pain in your lower back or anywhere else. Setting a target of 1 minute to start with, and progressing from there is a good goal! I like to repeat mine 3x.


So there are no excuses not to fit it all in ! These are effective and great for your body !

No comments:

Post a Comment