Posts Tagged ‘body weight’

Use That Body Weight For Good Fitness

Friday, September 6th, 2013

I recently made a post on how to exercise while traveling. Below you will find a few ideas that you can perform. These can be done at home as well, which can save you a ton of cash in gym memberships.

You won’t get nearly the results you’d get from training regularly with real free weight equipment, but certainly it works in a pinch.
Lunges

  • Lunges – Take a step forward, bend the front leg until your thigh is parallel with the ground, and step back. Repeat on the other side. Be careful not to come down hard on the knee of the back leg.
  • Chair Dips – Sit on the edge of a chair, with your legs straight out in front with your knees locked. Place a hand directly under each cheek, and scoot your bottom off of the chair. Slowly lower your body, and when you have gone down as far as you feel comfortable, push yourself back to the top.
  • Jump Squats – Bend at the knees, back straight, eyes looking ahead. Touch your hands just below the knees, and jump straight up. Land softly, and repeat.
  • Push-ups – Laying face first on the floor, place your hands on either side of you chest. Keeping your legs, and back straight, push yourself straight up off of the floor. After you have reached the top, lower yourself down.
  • Planks – Start off in a push-up position, except this time place your elbows, resting on your forearms. Simply hold this position for 30-60 seconds.

There you have it. Do two to three sets of this routine, with 10-15 reps per set, and you have just done a body weight routine that will build muscle and tone up what you already have.

Where to Begin – Bodyweight Exercise

Monday, August 5th, 2013

There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start.
Supergirl Push Up
Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.

When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.

Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week.

For instance, Monday, Wednesday and Friday.
The next week, try doing it two times through on those days.
Then Four times per session.

(more…)

How to do Pull-ups

Sunday, April 24th, 2011

How to do Pullups

How to do Pull-ups

Pull-ups are very simple, but very hard. To perform a pull-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing away from you, and pull yourself up until your chin passes the bar. That’s it.

Pull-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.

Beginners can’t typically do a single pull-up, which is why we need a proper tutorial for increasing pull-up strength. This post will teach you how to do increase your performance with pull-ups using the correct technique.

Proper Pull-up Technique

Now that you know how to perform a basic pull-up, let’s consider proper pull-up technique. No need to waste your time performing half reps or place your shoulder health in jeopardy.

The following tips should be used for optimal pull-up technique:

(more…)

The No-Gym Workout Routine

Friday, April 15th, 2011

Update: Here’s an old post I put together right quick for someone who just needs a quick workout at home. Originally posted on May 3, 2007.

At times you will find yourself unable to get to the gym or dojo. Things in life just happen. So we do we do in a time like this? Strongmen will find that keeping various equipments around the house such as a sled, a large tire, a yoke, a keg, a sledgehammer, or even a 10lb wedge for splitting logs, will keep us completely satisfied when we need to workout but can’t make it to the gym. Therefore, this article is targeted more towards the people that are vacationing or on a business trip away from home, and perhaps for those strongmen that want a change from log presses, keg carries, and truck pulls, for a week or so.
(more…)

MovNat Gets You Out of the Human Zoo and Back Into the Jungle

Monday, April 13th, 2009
Erwan Le Corre
Erwan Le Corre

I recently read a couple articles about a type of training called MovNat, derived from something called Methode Naturelle. As a training philosophy based on functionality, I found it to be a breath of fresh air.

This, along with some of the principles of CrossFit, odd object training, and strongman training, comprise the recent direction of my training focus. I still primarily lift weights, but this is the type of fitness that is really starting to interest me.

Being able to jump, climb, throw, run, defend, lift, and swim, really makes you feel good about yourself, and this type of functional training is what MovNat is all about.

(more…)