This article is suitable for beginners and fitness at home
Keywords: weight training; push-ups; pull-ups
Editor's brief comment: 7 ways to increase the difficulty of self-weight training, there is no reason not to practice well
I originally wanted to go to the gym every day to play a card, but now it seems that it has become less so easy, and I always want to change my goal basically unchanged!
When you are envious of others, 80% of the masters will silently use more effective methods to play tricks and effects of self-weight training! The same at home fitness, what the hell happened, they became so different?
First of all, let me first talk about the importance of self-respect training, which is a lost art, and it is one of the contents of strength training. Without push-ups, pull-ups, parallel bar arm flexion, gymnastics-based movements, and isometric training, strength training is not a completely planned training.
Over time, I prefer to lie flat and not pay attention to self-weight training. Maybe it's because it's because you think self-respect training is too simple and unchallenging.
Now some cities can only stay at home, in a specific environment, by adjusting themselves to obtain the healthiest lifestyle. In addition, if you can't control your body well, to put it bluntly, can you call it a healthy word? Here's some weight training I've prepared to add new challenges and diversity to your home fitness:
1. Home fitness also pays attention to rhythm
Suppose we can do a set of 10 normal push-ups. Now do the same 10 push-ups, but the process of body descent lasts 5 seconds, holds another 5 seconds at the lowest point, and finally pushes back to the starting position, which is also 5 seconds of the pushing process. In this way, it is considered a complete action, doing 10 times.
I believe that many old irons have mastered the rhythm of extending the centrifugal phase and the equal-length control phase, but few will prolong the time they use in the centripetal phase. This helps increase the amount of time the muscles are in a state of tension, forces the body to focus on completing the entire range of motion, and also gets extremely strong muscles and brain connections, which is not done just by doing the movements.
Training Reference:
push-up
Do 3 sets of 10 times each: the body is lowered for 5 seconds, the lowest point is paused for 5 seconds, and the push is pushed for 5 seconds
Self-weight Bulgarian split legs squat
Do 3 sets on each side with one leg, 10 times per set: squat for 5 seconds, pause at the lowest point for 5 seconds, stand up for 5 seconds
2. Increase the weight
Increasing the challenge of self-weight training, you can also do this at home in a variety of ways, including backpacks, buckets, chains, elastic bands, and more. If you can do a few pull-ups in its entirety, don't be lazy. The difficulty of doing pull-ups is increased in a way that increases the difficulty of bench pressuring.
Training Reference:
Weight-bearing pull-up or weight-bearing flat arms flex and extend
Starting with 1/4 of your own body weight, you will increase the difficulty of the challenge, so if you weigh 80 kilograms, you will add 20 kilograms of weight to your body. It is easier to achieve this action on the back of the backpack, from pull-up to the weight-bearing flat arm flexion and extension, the whole process continues to do or even do super group.
3. Set a challenging goal and complete it
This training creates a sense of urgency and helps you focus. There are no rules, just complete the prescribed number of times as quickly and correctly as possible, and then record how long it took, and the next time you try to challenge a new record.
Training Reference:
- Push-ups: Complete 100 times as fast as possible. Record the time, more than this time in the next week.
- Self-weight arm flexion and extension: complete 100 times as fast as possible. Record the time, more than this time in the next week.
4. Add a time limit
Complete as many groups as possible within the allotted time. The goal of training here is not to do so many times, but to complete as many groups as possible before the end of time.
Training Reference:
Complete as many groups as possible in 10 minutes:
- A1. Self-weight squats: 10 times
- A2. Bobby jump: 10 times
- A3. Climber: 20 times on one side of the leg
This is just a reference. What if you don't like Bobby Jump? Then don't do it. Replace this set of training with the replacement actions you can want.
5. Set a set of training times
In addition to setting the number of times or groups as a goal, it is also a good idea to set an upper limit on the time for training.
Training Reference:
- A1. Indian push-ups: 30 seconds
- A2. Arrow walk: 30 seconds
- A3. Supine hip bridge: 30 seconds
- A4. Skating steps: 30 seconds
Repeat 2-3 rounds with a 60-second break in between.
6. Self-weight flow training
The self-weight flow is a cyclical training in which the movements are performed one after the other, which is very suitable for doing warm-ups.
Training Reference:
- A1. Push-ups: 10 times
- A2. Shoulder blade push-ups: 10 times
- A3. Climbers: 10 times on one side
- A4. Trekking: 10 times
7. Ladder training method
This training method is a group with more movement arrangements, and the number of times in each group is more or less, gradually increasing and then gradually decreasing. Through such practice, you can also gain great results.
The first training maneuver is completed as many times as the prescribed number of times, and immediately performed with another prescribed number of times. Ideally, there is no break between training sessions.
Training Reference:
For this training method, the number of trainings is arranged in a pyramidal manner: first increase and then decrease.
- A1. Flat support tentacles: 3, 5, 5, 3
- A2. Lie on your back from both ends: 5, 8, 8, 5
- A3. Russian turns: 10, 15, 15, 10
So, the first group made 3 plate support tentacles, 5 supines from both ends, then 10 Russian turns, and then moved on to the next round.
What are the focus of the 7 ways to train?
Ignoring conditions such as being restricted by not being able to go to the gym hinders your progress.
No one dares to say that they must become a master of self-esteem training, add some variations of training movements, continue to strengthen themselves, and become a more flexible and healthier sports master.