When it comes to training with your own body weight, there is still the view in many parts of the fitness community that this form of training is only suitable for beginners. That exactly this assumption is definitely not true, are currently demonstrated by numerous well-known athletes who take advantage of the self-weight training to specifically supplement their training plan. Probably the biggest advantage of this workout variant is that you train your body according to its evolutionarily given functionality, which especially trains the intermuscular coordination, which also helps you in the context of the classical dumbbell training to improve your performance. It is worthwhile, then, if you vary your training schedule from time to time and give the self-weight exercises a chance. To get started immediately, we would like to give you the 10 best Bodyweight Exercises imagine.
Übung 1 · L-Sit
The so-called L-sit is one of the fundamental exercises in bodyweight training and is an isometric holding exercise in which your body forms the shape of the capital letter L by supporting yourself on the palms of your hands and holding your legs suspended parallel to the floor. If you find it difficult to keep your legs in a stretched position in the beginning, you can also bend your legs, making the exercise a little easier. No matter which variation you choose, the L-Sit is a great exercise for the entire trunk musculature as well as for the hip flexors.
Übung 2 · Back Bridge
This simple but not less effective exercise is almost certainly already familiar to you from physical education, even though it was not taught under warranty in a form that is practiced today in the context of bodyweight training. The difficulty of the exercise, which primarily provides for a strengthening of the back and the butt muscles, is especially for massive athletes in the necessary flexibility, which is fundamental to taking the bow shape. Not least because of this aspect, heavier strength athletes should try this exercise gradually, because flexibility and mobility are beneficial in every way. Improved mobility in the back, shoulders and hips, for example, can help you improve your deadlift performance.
Übung 3 · Muscle-up
The classic Muscle-Up combines the already complex movements of dips and pull-ups with each other, resulting in an exercise that claims a large part of your muscles in the context of a natural movement, which is inspired by climbing. However, to fully benefit from muscle-ups, it is imperative that you first learn the correct technique. Otherwise, if you try to strengthen the chest, shoulders, back and arms, you are taking an unnecessarily high risk of injury.
Übung 4 · Pistol Squat
If normal squats are just too boring for you, you should focus your attention on the Pistol Squats and incorporate them into your training plan. The peculiarity of this extremely challenging exercise is that it is single-legged and therefore requires not only considerable additional effort and effort but also a high degree of balance and flexibility. The focus of the Pistol Squats is primarily on improving the latter aspects, which, with the positive impact on your stability, can also help you take your classic squat performance to a new level. If the admittedly demanding movement process still bothers you at the beginning, you can also learn it step by step using aids such as a chair or door frame.
Übung 5 · Handstand Push-up
Someone who moves his own body weight or even more while standing shoulder-strapped is already an above-average athlete. However, the performance of the handstand push-up is in no way inferior to this performance, but it adds to the balance component, which makes the exercise even more challenging. Another great advantage of the exercise is also the very large variability, as the load angle can be easily changed by the different arm positions. For example, if you do not want to get started on the highest possible level of difficulty, you might want to practice the handstand push-up on a wall first, so you can move step by step.
Übung 6 · Back Lever
The Back Lever is an isometric holding exercise whose origins come from the field of gymnastics, where this movement forms the basis for some essential elements. In practice, you keep your body parallel to the ground in suspension, while holding your hands behind your back on a pole or, if present, on turn rings. With the help of this exercise, besides your shoulders, you mainly train the back, the glutes and the thigh back muscles. Due to the fact that your entire body weight is in limbo, you will of course also benefit in terms of improving your gripping power.
Übung 7 · Front Lever
The Front Lever is the exact counterpart to the Back Lever. In this exercise, however, the stress focus is primarily on the hip flexors and abdominal muscles instead of the lower back and thigh back. Apart from the training of these muscle groups, the Front Lever trains above all the stability of the shoulder, including the rotator cuff. Since the front lever with legs outstretched designed very sophisticated, you should practice the technique as already at the L-Sit initially with bent legs.
Übung 8 · Human Flag
The Human Flag is not only the most spectacular self-weight exercise, but also the most demanding in terms of body control, as your entire body is under tension and a lot of effort is needed to take the position in the first place. In terms of exercise, the Human Flag supplements the front lever and the back lever, as the focus is on the lateral chain, which is also assigned to the lateral abdominal muscles.
Übung 9 · One-Arm Pull-Up
The one-armed pull-up is considered by many athletes to be the holy grail of pull-up training because it not only requires a high level of strength, but also requires exceptional balance and body control. In order to work your way to the execution piece by piece, you should first train your gripping power by practicing hanging with one arm and gradually increasing in this regard. If this hurdle is overcome, you should get used to the muscles involved in the course of performing negative repeats to the movement. At the end of the sweaty workout, you can finally reap the benefits of your work measured in strength gains as well as the jealous looks of your fellow trainers - if that's not motivation enough.
Übung 10 · Planche
The so-called planche, which is usually carried out on two parallel bars, comes from the field of gymnastics, and is also often practiced during break dance. Due to the fact that your legs are completely stretched in the course of the implementation and thus form a physical overweight, the stress focus is primarily on the shoulder, the lower back and the buttock muscles.
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