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Bodyweight exercise

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

Chest, triceps, shoulders

In a prone position, the body is raised and lowered


using the arms while the back remains straight and
the toes remain on the ground. The exercise can be
made more difficult by placing the legs at an incline.
Thus, the upper body must support more weight. The
exercise can be made even more difficult by
performing it with a single arm. Notable variations
include the Hindu pushup (dand), the divebomber
pushup, and the diamond pushup.

Handstand
push-up

Shoulders, triceps, trapezius

The body is positioned in a handstand, is lowered and


pushed up.

Planche

Full Body

Holding one's body in the air, in a line parallel to and


facing the floor through balancing one's entire
bodyweight on both hands with straight arms.

Dip

Arms (triceps), chest]]

Hanging from a dip bar or other implement with the


arms straight and the shoulders positioned above the
hands, the body is lowered until the arms are bent at
a 90 degrees angle.

Plank

Core (abdominals, back and


shoulders)

Lying on the stomach and lifting the body by keeping


the toes and forearms on the ground.

Abdomen, hip flexors

It begins with lying with the back on the floor, typically


with the knees bent in an attempt to reduce stress on
the back muscles and spine, and then elevating both
the upper and lower vertebrae from the floor until
everything superior to the buttocks is not touching the
ground.

Abdomen

Lying face up on the floor, the shoulders are curled


towards the pelvis while the lower back remains flat
against the floor. Focus is put on contracting the
abdominal muscles.

Abdomen (especially the Obliques)

Sitting on the floor with knees bent as in a sit-up, with


the back kept straight and at a 45 degree angle to the
floor, the straightened arms are held outstretched with
the hands locked together. The arms are moved from
one side of the body to another in a twisting motion.

Sit-up

Crunch

Russian twist

Name

Muscle groups

Description

Abdomen, hip flexors

Lie on the floor on your back. Keep the lower back in


contact with the floor and place hands to sides or
under lower back for support. Lift legs upward as far
as possible. Lower down to starting position slowly
and with control. Make sure the back stays flat on
floor and that the abdominal muscles are tight. The
exercise can be made significantly harder by
performing the exercises from a hanging apparatus,
such as a pull up bar, and lifting the legs upwards
until parallel with the ground. The exercise can further
be increased in difficulty by lifting the legs to the
utmost vertical position (to the head), and keeping the
legs fully straight.

L-sit

Obliques, arms (triceps)

The person will sit in an L position with the legs


straight and parallel to the ground and the upper body
perpendicular to the ground. The hands are placed
beside the glutes. The hands then push the entire
body upwards off the ground. The legs must remain
off the ground and parallel to the ground. The
exercise taxes the muscles through isometric tension.
A more difficult version is the V-sit, where the legs are
held higher than parallel.

Pull up

Upper back rear deltoid,trapezius, erector


spinaeand especially thelatissimus
dorsi, also thebiceps, brachialis,
andabdomen.[3]

Leg raises

Hanging from a bar with arms extended and palms


facing away from the exerciser, the body is pulled up
until the elbows are bent and the head is higher than
the hands. The closer the hands, the more the
emphasis on the biceps and elbow flexors.
A variation is the chin-up, where the palms face
towards the face, emphasizing the biceps.

(Refer to Pull Up and Dip)

Beginning with an aggressive pull up to chest level,


often referred to as a high pull up, the wrists are then
rotated to a position vertically above the bar which in
turn helps to swing the elbows above the bar. A diplike motion is then used to push the body up until the
bar is at waist height. The transition between the high
pull up and the low dip is the most difficult part and
emphasizes thetrapezius.

Human flag

Abdomen, shoulders

The person will grab a vertical object such as a pole


or tree trunk, with both hands palms pronated. The
practitioner will lift the entire body using the
abdominal muscles into a position parallel to the
ground.

Bridge

Back (deep spinal muscles),


flexibility, arms (triceps), upper legs

Muscle up

The person will begin in a sit up position with the


hands positioned by the ears, palms down, fingers
facing the legs. The person pushes up with the arms
and the back muscles until the body resembles a
lowercase 'n'. The spine must be convex and the
limbs straight. The exercise can be made harder by

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

Standing calf raises are executed with one or both


feet on a raised surface with the heel lower than the
toes. The exercise is performed by raising the heel as
far as possible. The exercise can be made harder by
performing the exercise on one leg.

Legs, Abdomen,Shoulders

From a standing position, the person drops to a squat


with hands on floor (count 1), thrusts legs back to
assume pushup position (count 2), returns to squat
(count 3), and returns to standing position (count 4).
The military 8-count version adds a pushup after
count 2, and a jumping jack after count 4.

Calf raises

Burpee

Back extension Human back

Either lying face down on a floor or lying on a support


such as a bench with the upper body extended
unsupported from the bench. The person drops down
the upper body and then raises it up again to the point
where the back is slightly arched back and then
lowers again to repeat.

Lunge

The person stands on flat surface and steps forward


with one leg and bends down until the front knee is at
ninety degrees angle and the back knee almost
touches the surface while keeping the upper body
straight. The persons then pushes back with the front
leg to a standing position and repeats the exercise
with the alternate leg.

Thigh, Buttocks,Hamstring

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