People do not realize bodyweight exercises benefits, because everywhere they look in the gym, they see pumped as hell dudes pumping iron. They do not realize one very important fact. Pumping iron can give a regression and progression to every exercise.
For example many people can’t do a conventional bench press because of existing shoulder issues. Their from is bad and they can’t do properly movement which most of the times lead to injuries.
Great alternatives are push ups. You can perform them with various hand positions and you can even do them from an elevated surface extending the range of motion for your shoulders and activate more muscle fibres.
Here are some bodyweight training benefits:
- Improves strength
- Improves movement
- Can be done anywhere
- Loose weight
- Versatile
- Free
Here are my top 5 bodyweight movements
1. Squats
This basic movement has huge benefits! You are training the whole body with them and more over this they are indicator for for ankle, hip and thoracic mobility. They are on of the main movements that train your mobility.
2. Pull-ups
The best exercise for your bag. They are the best mass builder and the most versatile exercise!
3. Push-ups
They build up your chest, shoulders and triceps and meanwhile stabilizing your torso and lower back. That will help you reduce lower back pain and have smaller waist. You can do it with different hand positions and work out different muscle groups.
4. Bulgarian split squats
Not only works for your legs strength and muscles, but also improves your hip mobility and knee stability.
5. Plank
The best ab and full body exercise! It is going to burn you out, but doing it regularly will improve your core, bur your belly fat, build whole body strength and gives you many more benefits.