Have you ever thought you could increase your muscle mass and strength without touching either a weight or a barbell? It may sound strange, but I’m not the first to tell you something like that.
What I propose to you, is to take a break from fitness centres and machines, trying these home training for few weeks, or few months, with just your body.
What are the benefits? First, bodyweight can be practiced anywhere and at no expense. In addition, we can also do this training every day.
You may think of muscle catabolism and super workout, but it is not so easy to get into those risks with bodyweight. Also, free-body training is a proper stance, a rejection to the glittering fitness centres and every cure-all for your articulations.
For the training that I propose, you will need one thing: a floor.
Nothing more. Or you can train in a public park and get even better results.
The exercises to be performed are of three types: Hard Style Push Ups, Pistols, and Bridge Push Ups.
Hard Style Push Ups
Let’s start with Hard Style Push Ups!
Placed on the ground in the classic flexion position with thick legs, buttocks low but with hands close together, with no opening larger than that of the shoulders. With arms stretched, starts slowly descending to the ground, taking about two seconds.
Looks to the floor and not to the front.
With the nose touching the floor, contract the abdomen and pushed fast with arms to return to starting position.
Breathing will be dry, like the one you would fire a boxing sack with.
This type of bending will be harder at first, but when the technique is fully acquired you will be able to perform many more reps, since you will be lifted using the force of the whole body and not just the arms.
Now you are tired and all the blood is in your arms. It’s the right time to train your legs! Yeah, it’ll be harder in that way, but it’ll rest your arms for the last exercise and train your character and determination.
It’s the Pistol’s Time! The Pistol, also known as Legendary Squat, is nothing more than a squat on one leg. You will find that it is not so easy, even if you raise 200 kg to the standard squat.
To execute a good pistol, you need to run a good pistol!
Stand up, contract your whole body, especially your abs.
Raise a leg from the ground, holding it straight and strained in front of you. Bring your hands forward by bending your back to find the balance. Keeping the whole body running starts falling.
Probably, the first time you’ll a pistol, you’ll fall to the ground…and probably also the second time!
Finish your descent when the gluteus touches the heel;
Now, push your feet firmly on the floor and lift in speed with a dry, prolonged exhalation. It will not be easy to learn this movement and initially it is preferable that you perform it partially, up to the parallel line, or with the help of two high chairs.
Never run over 3 to 5 reps, rather than increase the series.
The pistol will not only increase the circumference of your thighs, but it will give you a true functional force.?
When you’re master of the technique, you can even humiliate the strongest lifters and occasionally make a series of over twenty reps, right in the circle of really strong men.
We came to the end and you should be sweaty and the only thing that you want to do it’s a shower and a bed. However, there is no lasting effort. You rest your arms and blood is now pumping forcefully into your thighs. Take a good breath, take a sip of water and prepare to run the Bridge.
Push Up Bridge
Push Up Bridge train out the arms and part of the back chain because the backbones are contracted and stretched throughout the execution. The deltoids are especially intense, but the quadriceps remain contracted during the movement.
This exercise is the favourite of many wrestlers and fighters because it trains using unusual positions and at the same time it gains elasticity and flexibility.
Position the back to the ground with your legs folded and your feet plant well grounded.
Now look with your hands on the floor behind your head, push your legs up with your buttocks and hold your palms on the ground.
Now push your arms up with the triceps and try to position them in the deck position. From here, flex your elbows and bend until your head touches the floor. From this position, push hard to return with your arms stretched.
The exercise is very hard and requires good back flexibility, so you must train your back first and be elastic or get to the move gradually.
Finish your workout with elongation exercises for the upper and lower body.?
When you master these three techniques, you will train effectively everywhere and everywhere: the excuse to have no tools will not work!
Perhaps you find that you can get fatigued by having only one floor and you have given a new stimulus to your routine.
Are you curious to learn more? Read our article on Functional Hypertrophy – The Road To Performance.