Building Muscle with Bodyweight Training

If you have planned to do something for you physically, but you do not want to go to the gym or buy fitness equipment and then still end up in the attic. Through this article you will get some useful techniques to train your muscles with your own body weight.

Structure

Important in some form of exercise is that you are building. Take the example of the pumps, you can begin pumping up your knees, then your feet, and finally in handstand. This is important because it builds up a certain number of trains at a series of repetitions. With repetition, we mean the amount. Imagine pumping 10 times, this is a repeat of 10. With a set we mean a number of repetitions. Imagine pumping 10 times, wait a while, and you pump it back 10 times, you have pumped two series.

Muskelvolym

Depending on exactly what we want to achieve we need to adapt these repetitions and sets. We just want power, muscle volume or a combination of both? In this article we will discuss how we can work out the best muscle volume. For this we do an exercise in three sets with a rest period of one to two minutes, with 10 to 14 repeats this every other day.
Example
To illustrate this, let’s take pumps as an example. You test yourself how much you can pump into a certain position.To start from scratch, think you can pump 10 times on his knees. When you are pumping 10 times, rest up one to two minutes and you pump it back 10 times, another 1-2 minutes rest and pumps another 10 times. Then you have three sets are pumped with a repeat of 10. As you repeat more than 14 handles, go a step further, pump up your feet, for example. When you go further and further, until you end up in one hand handstand can pump but when you already have one or two years more.

Exercises

Below is a list given different exercises and tips to make this difficult. With these three exercises you train all three major muscle groups. Do you want to practice more, you can still watch even exercises or invent but think of sets and repetitions.
Pumps:
Everyone knows how to pump. Start on your knees, then feet, feet higher and finally in handstand. If you have achieved this you can all get up to do it again, but on one side.
Cut Knives:
This is a way to train your abs. Lie flat on your back with arms extended alongside your ears. Then you can take in a quick motion legs straight and arms at one point upwards so that only the buttocks touching the ground. Quickly tap your feet and come back. Do not fall down but gives a certain resistance in the country, because muscles work in two directions. To make the exercise more difficult, you can take weights in your hands that you do becomes heavier.
Squads:
In this exercise you train your thighs. Go into an upright posture with your feet slightly wider than your shoulders.Now kick your legs until it forms an angle of 90 ° and come back. It is important that you keep your back straight throughout the exercise! To make the exercise more difficult to take your weight in your arms or tie around the waist but make sure your back straight!

Gallery

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