When it comes to doing intense training, you don’t necessarily have to use weights. In recent years it has become increasingly fashionable to perform exercises that use only your own body weight. For this reason, we have prepared for you a list of exercises that will allow you to train intensely using only your body weight.
An intense workout performed with only body weight is very effective because it allows the perfect combination of strength exercises and resistance exercises. This functional training incorporates movements similar to those we perform in everyday life.
For this reason, these exercises will help you to improve the movements of the various routines and to prevent injuries.
When you don’t need to use any equipment, the exercises are usually short, but very intense. Don’t worry though, they are enough to shape your body and get the most out of your training sessions.
Intense training using your body weight.
Here are some of the best exercises to perform an intense workout using only your body weight. We are convinced that by performing these exercises you will notice improvements day after day.
Ideal for strengthening the core, push-ups improve strength and stimulate muscle growth. It is one of the best known exercises, does not require specific equipment and you can easily quantify the number of repetitions. In this way it is much easier to monitor the progress achieved.
To perform the push-ups you have to position yourself on the floor supporting the weight of the body with the palms of the hands and the tips of the feet. When your arms are stretched out, you need to form a straight line from your head to your heels. The movement to be performed consists of flexing the elbows while supporting the weight of the body. The arms take on all the weight.
2. The tractions
Pull-ups are one of the best exercises to train using your own body weight.
The goal is to increase strength and control by forcing the smaller stabilizer muscles to strengthen. As with most weight training exercises, you need to focus more on the quality of the movement than the quantity.
To start, place yourself under a bar. Grab it with both hands and lift your body trying to cross the bar with your head. It is a complicated exercise and the weight of each subject increases its difficulty.
3. Push-ups for the triceps
This is also a well-known exercise. To perform the triceps push-ups, you must sit on the floor with your legs extended and your back resting on a crate. Now, place your palms on the chest keeping your fingers close to your body.
Stretch your arms to lift your body and legs off the ground. Then, bend your elbows to lower your back without letting your buttocks touch the ground. During the exercise, remember to keep your heels on the ground and keep your elbows behind your body. If you want to increase the difficulty, you can use a support to rest your feet on.
4. Squats for an intense workout
Finally the squats, a fundamental exercise to increase the strength of the lower body. Stand with your legs shoulder-width apart. Try to maintain a natural arch in your back as you lower your hips by bending your knees.
Before standing up to perform another repetition, make sure your knees are in line with your feet and not inward. In this way the load on the knees will be as natural as possible. If you want, you can use weights (to be held in your hand) to increase the intensity of the exercise.
Intense training using only your own body weight allows you to tone your body and keep you fit. As you have seen, weight training isn’t the only way to train muscles. Furthermore, there are numerous variations to the exercises we have presented to you. What are you waiting for to include them in your training routines?