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http://en.wikipedia.org/wiki/Bodyweight_exercise
From Wikipedia, the free encyclopedia
See also: Weight training
Pull-ups are a common bodyweight exercise.
Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's
own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and
the sit-up are some of the most common bodyweight exercises.
In general, increasing the amount of repetitions will focus on improving endurance, while strength gains are
made through increasing the intensity of the exercise through decreasing leverage and working at the ends of
range of motion.
Advantages
Because they do not require weights, bodyweight exercises are the ideal choice for individuals who are
interested in fitness but do not have access to equipment. However, strength still may be gained through this
method. Weights may still be incorporated to increase the difficulty of most bodyweight exercises. While some
exercises do require some sort of equipment, the majority of bodyweight exercises require none. For those
exercises that do require equipment of some kind, a substitute can usually be improvised (for example, using
two branches of a tree to perform triceps dips). Some bodyweight exercises have been shown to benefit not
just the young, but the elderly also.[2]
Bodyweight exercises, compared to weight lifting, often require much more flexibility and balance in order to
perform repetitions. Such exercises include handstand pushups, planche pushups, and bridges. Many
bodyweight exercises can be progressed or regressed to meet the individual's need. This
progression/regression strategy allows nearly all levels of fitness to participate. Bodyweight training can be
used effectively to strengthen the core muscles with the addition of speed or unstable surfaces (such as a
stability ball) as well as exercise variations that limit the motion (such as extra wide push-ups or wide pull-ups).
Disadvantages
Bodyweight exercises use the practitioner's own weight to provide the resistance for the movement. This
means that the weight being lifted is never greater than the weight of one's own body. This can make it difficult
to achieve a level of intensity that is near their one rep maximum, which is desirable for strength training.
Bodyweight exercises can beincreased in intensity by including additional weights (such as wearing a weighted
vest or holding a barbell, kettlebell, sandbell or plate during a sit up) or by altering the exercise to put one's self
at a leverage disadvantage (such as elevating the feet, hanging from straps to change leverage, using one
limb, and incorporating isometrics).
Gymnasts make extensive use of this last technique by doing much of their training with straight arms (such as
iron crosses, levers, and planches), giving them a mechanically disadvantaged position. [1] Furthermore, a
unilateral progression scheme can be used. Instead of a bilateral movement, such as a two-handed pull-up,
the practitioner may decide, for strength increases, to choose a set of exercises that will allow him/herself to
complete the one-arm pull up. In the bodyweight-training community, unilateral movements are highly regarded
and sought after.
Bodyweight exercises can also be modified to decrease the intensity. For instance, a practitioner unable to
perform a single push-up may perform them with the knees on the ground, or replace pull-ups with bodyweight
rows (i.e. a pull-up but with a lower bar such that the body is at an angle with the heels on the ground).
List of exercises
This is a list of common bodyweight exercises. Most of these exercises have several variants that can be
performed to make the exercise more or less challenging, or to train different muscles. These variants are
described in the articles covering the individual exercises.
Name
Muscle groups
Description
Press-up
/ Push-up
Handstand
push-up
Planche
Full Body
Dip
Plank
Abdomen
Sit-up
Crunch
Russian twist
Name
Muscle groups
Description
L-sit
Pull up
Leg raises
Human flag
Abdomen, shoulders
Bridge
Muscle up
Name
Muscle groups
Description
entering the bridge from a standing position (bending
the back backwards in a controlled manner into the
bridge.)
Hyperextensio
Lower back, erector spinae
n
Lying face down on the floor, the torso and arms are
lifted at the same time.
Squat
Legs
Standing up, the legs are bent at the knees and hips,
lowering the torso between the legs. The torso leans
forward to maintain balance. (Usually called
a bodyweight squat to distinguish it from the use of
weights.) The single leg squat, or "pistol squat", can
be used to make the exercise significantly harder as it
requires one to have a great deal of balance,
flexibility, and strength.
Calf muscle
Legs, Abdomen,Shoulders
Calf raises
Burpee
Lunge
Thigh, Buttocks,Hamstring