Strength endurance training By Performing Effective Bodyweight Exercises
On this page we continue with more effective bodyweight exercises for strength endurance training.
These exercises are basic and simple to understand and then to perform; they also can be done in the convenience of your home and you don't need any fancy or expensive fitness equipment.
All you need is to start performing these exercises and become consistent for a few weeks, and you will not be disappointed.
Bodyweight Squats The squats are one of the few effective bodyweight exercises in terms of burning a sufficient amount of calories. You are involving your biggest muscles (the leg muscles) that demand plenty of fuel to operate like a Corvette V8-5.7Liter. So the caloric demand is enormous which can translate to burning body fat and having beautiful and chiseled thighs.
Not only that, but it’s also great exercise for healthy knee joints to be moving through its full range of mobility, and that is bending your knees during squatting more than you usually do if you’re walking or running. And if you think about…how often do you squat? I would guess not very often, so performing the squat exercise is a good and healthy idea. Instructions • Stand with legs a hip-width apart or a little bit wider and feet pointing straight forward • Hands can be around your waist, stretched-out frontward at shoulder level, or behind your head like a prisoner pose. • Squat as low as you can. Try to lower your butt at knee level or even lower. There should be no knee or back pain when performing the squat exercise, and if there is then stop immediately and check with a qualified health practitioner regarding the pain. And if there is difficulty lowering your body below the knee level or even higher because of muscles inflexibility then lower yourself as low as you can go, and at the same time start to practice whole body stretch exercises. It’s worth the time investment. A helpful technique is to place two blocks about ¼ of an inch or slightly thicker under your heels to keep them elevated, this can help you to squat lower. But eventually you want to squat without using the blocks, so after a few weeks practicing this calorie burner exercise try to perform the bodyweight squat without using the blocks and see how are you progressing. Wood chops (and its variations) This is one of the effective bodyweight exercises because it involves the same muscles that the bodyweight squats exercise does. It can be performed for a warm up, strength endurance training, and stretching. You’ll need a 1-5 pound object to securely hold in both hands, something like… • Empty plastic type canisters or jars, that can be filled with sand or water • Dumbbells
• Heavy book like a dictionary • Metal tins or cans • Medicine ball Here how you exercise the wood chop and it’s variations • Stand w/feet pointing straight forward and hip width (or wider) apart stance • Holding the weight w/straight arms overhead • With a fairly fast pace thrusting the weight will be brought all the way down to your ankle by squatting and NOT by only bending your waist • Immediately lift the weight back up to the overhead position…that’s 1 repetition To work your abdominal muscles very effectively, always slow down-to-stop at the last part of overhead (top) and ankle (bottom) positions. It’s a good idea to start the set with a slow pace during the first repetitions and then gradually speed up to a fast pace. Wood chops(diagonally) This is another variation… • Lower the weight from above your right-side shoulder to… • All the way down to your left-side ankle and then back to your right-side shoulder • After performing let’s say 10-20 repetitions, then switch sides… • Lower the weight from above your left-side shoulder to… • All the way down to your right-side ankle and then back to your left-side shoulder This variation has more demand on your external and internal obliques (love handles). Besides, wood chops are great for the whole body particularly the abdomen muscles, thighs, and shoulders.
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