Weight training is a strength training exercise that does not require free weights or machines because the weight of the individual itself provides resistance to gravity. It is acknowledged that weight training can enhance a variety of biomotor abilities including strength, strength, endurance, speed, flexibility, coordination and balance. This type of strength training has grown in popularity for recreational and professional athletes, with various sports disciplines using endurance training as part of their fitness program. Training heavy loads using simple capabilities such as pushing, pulling, squatting, bending, twisting and balancing. Movements such as push-ups, pull-ups, and sit-ups are some of the most common weight exercises.
Video Bodyweight exercise
Benefits
Body weight training is an ideal choice for individuals who are interested in fitness but do not have access to equipment, because they do not require a load or special machine. While some exercises may require some type of equipment, most weight training does not need it. For exercises that require equipment, common items found in households are usually adequate (like bath towels for curly towels), or alternatives can usually be improvised (for example, using horizontal tree branches to pull up). Therefore, weight training is a good choice when traveling or on vacation, when access to a gym or special equipment may not be possible. Another advantage of weight training is that there are no costs involved, such as gym membership fees.
Most weight training can be developed or lowered to suit individual abilities. This progressive/regression strategy allows people from almost any fitness level to participate. Some basic methods to increase or decrease the difficulty of weight training, without adding extra weight, are: changing the amount of leverage in the exercise (such as elevating the foot for standard pushups, or doing push-ups with the knee). on the ground), performing exercises on unstable platforms (like doing push-ups on basketball), modifying the range of motion in the exercise (like squatting to a 45 degree angle rather than 90 degrees angle), incorporating unilateral moves contrary to bilateral movements do one-handed push-ups), and add an isometric pause during the exercise (such as holding for a few seconds at the bottom of the push-up).
The gymnasts make extensive use of the isometric by doing much of their training with their straight arms (such as iron crosses, levers, and planches). When compared to heavy lifting, weight training often requires more flexibility and balance.
Body weight training has a much lower risk of injury than using free weights and machines in the absence of external loads that put pressure on the muscles they may or may not be able to handle. However, the lower risk of injury is only given that the athlete/trainee progresses through the correct progression and does not immediately jump into heavy movements that may put undue stress and may be harmful to the ligaments, tendons, and other tissues. Although falls on the head, chest, buttocks, and falling backwards may occur, this is a much less harmless injury than dropping the burden on a part of the body, or having joints that extend beyond the range of natural motion because of incorrect weight.
Body weight training also provides the advantage of having minimum rolling and cutting requirements commonly used in weight training and free machinery. This is because bulking carries extra fat that decreases the performance of weight training, so weight training not only eliminates the need for bulking or cutting phase, but it can help a person maintain a low body fat percentage throughout the year.
Weight exercises also work several muscle groups at once, due to the lack of isolation and the need for most muscles to do the movement properly. For example, in a push-up, the body must form a rigid straight line, and the elbow joint must move from a straight angle to the smallest possible angle, and thus the core muscles, chest muscles, triceps, and feet are all involved in ensuring proper and tight form.
Maps Bodyweight exercise
Disadvantages
Because weight training exercises use the individual's own weight to provide resistance to movement, the weight removed is never greater than the body's own weight. This can make it difficult to achieve a level of intensity close to the maximum of one individual, desired for strength training. Another disadvantage is that weight training may be frightening for beginners and look too easy for experienced athletes. Women, in general, also find it harder to do weight exercises involving upper body strength and may be discouraged from doing these exercises in their fitness regime.
Body weight training can be increased in intensity by including additional weights (such as wearing a weighted vest or holding a barbell, kettlebell, sandbell or plate during sit ups), but this deviates from the common premise that weight training only relies on weight. individuals to provide resistance.
However, difficulties can be added by altering leverage, which places more emphasis on specific limbs and muscles, eg. a one-legged squat working with legs is much stronger than a two-legged squat, which not only requires strength but also progresses to a one-legged squat building strength along the way. The same can be seen with one push-up arm, pull ups, and many other exercises.
Difficulties can also be added by increasing the volume, adding explosive power to the movement, or slowing down the movement to increase the time under tension.
Body weight training for older adults
Some weight training proved not only beneficial for the young, but also the parents. Older people do weight training through increased muscle mass, increased mobility, increased bone density, decreased depression and increased sleep habits. It is also believed that weight training can help in reducing or even preventing cognitive decline with age. In addition, the increased risk of falling seen in the elderly can be reduced by weight training. Foot and abdominal exercises such as squats, lunges and step ups are recommended to improve leg and core strength and, in so doing, reduce the risk of falling. These weight training exercises are better equipped with specialized sports equipment because they provide multi-directional movements that mimic everyday activities.
See also
References
Source of the article : Wikipedia
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