2 Bodyweight Exercises for Extraordinary Strength Gains
There are many ways that the human body can be forced to move resistance in an attempt to increase muscle mass, power output, and strength. Bodyweight exercises however can be particularly good for extraordinary strength gains. If you have not been incorporating bodyweight exercises into your workouts, read on to find out why these particular types of exercises can be so beneficial, and two in particular that can be done by most people.
There are several reasons that bodyweight exercises are highly beneficial in terms of resistance training. First, bodyweight exercises involve doing something that you already have to do every day. Provided that you’re not living on a space station, you have to move your body against the force of gravity many times throughout the day. Secondly, bodyweight exercises tend to pull in more muscles than their machine exercise counterparts. Since balance and stability are essential in bodyweight exercises, the body tends to pull in additional muscles as stabilizers when doing them. When machine weights are used, the action is typically controlled and the user is more often than not in a sitting position, which requires less muscles for the purpose of stabilization. Finally, bodyweight exercises are more demanding. The act of moving your whole body against gravity is notably more difficult than moving weight plates on a machine.
There are dozens and dozens of bodyweight exercises that are great for extraordinary strength gains. Below are two in particular that are relatively simple, but can bring about noticeable and substantial increases in strength, muscle mass, and power output over time. For maximum benefit and to pull in as many muscles as possible, one for both upper body and lower body is provided below.
Body Squats
Body squats are an excellent form of bodyweight resistance not only due to the fact that they work numerous muscles in the legs, but also because most people must engage in the act of getting up and down from a seated position numerous times throughout the day. Consequently, body squats are not only great for building extraordinary strength in the legs, but they are also a functional exercise with everyday applications. For those starting out or with limitations, modifications to the exercise can be made by reducing the depth with which one descends with each repetition. Whether you are a young person training for sports, or a senior working out to maintain activities for daily living, body squats can be a highly beneficial exercise.
Pushups
Pushups are another exercise that can bring about extraordinary strength increases in the upper body. Pushups primarily utilize muscles in the chest, front shoulders, and back. Many people however do not realize the extent to which the body’s core muscles are utilized as well while doing pushups. Were it not for various muscles throughout the core, a person’s hips and lower back would simply drop and sag toward the ground. This can also be due to weakness in a muscle called the Serratus Anterior, located by the rib cage. Pushups are feasible for many people, but for some, they may want to consider doing them on their knees instead of up on their feet, at least initially. If this is still challenging, limiting the depth with which a person goes down on each repetition can make them more practical.
Bodyweight exercises are a great way for seeing extraordinary increases in strength. The two presented here are practical for most people, can often be modified to meet the abilities of individuals, and pull in multiple muscle groups for maximum outcomes. Consider implementing them into your workout to take your results to new heights.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.
