Skooter’s friend had just attended a three-day training summit in California which featured all the latest exercise equipment. Skooter asked his friend about bodyweight. His friend was a real friend, very accommodating and without much ado he defined bodyweight to Skooter in detail below.
Bodyweight training is the simplest form of exercise where you use your own bodyweight as resistance. It teaches how to control your body without using external loads like dumbbells.
To improve bodyweight training:
Use a weighted vest which is adjustable. It ranges from half pound-30 pounds or more and comes in different sizes and extra features which can be used while performing squats and push-ups. Other models can be used for running and jumping.
Other popular bodyweight progression equipment are adjustable ankle, shoe, hand, and wrist weights or irons. One can use hand iron for boxing drills like jabs and crosses or ankle weights for knee lifts.
Suspension-training system is the latest training form for coaches. The TRX suspension trainer professional which improves strength, core control, balance and flexibility can be secured to any sturdy attachment point which allows one to perform exercises for chest, back and lower body and core muscles.
When additional equipment loads are used to increase strength, muscle mass, speed and power, use dumbbells, barbells, strength-training machines and kettle bells. Your choice of program would depend on your fitness level, goals and accessibility to equipment.
Functional training machines that are available in fitness centers provide unlimited range of motion as opposed to traditional resistance-training machines where one is freer to execute rotational movements that target core muscles. The machine is effective for those who are into golf and tennis.
Kettle bell (KB) is like a canon ball with a handle on top that comes in a variety of weights and sizes. The function is similar to a dumbbell but according to Brett Jones, CSCS, one of the summit lecturers, it is safer, more convenient and more efficient to use. It can be done in just two moves during a 15-20 minute session, three times a week. The “KB getup” trains the core, shoulder and body to work as one unit. The “KB swing” is a great power move for the hips and core.
According to Mike Boyle, a world-famous strength and conditioning coach, medicine-ball training allows one to develop power in the core and upper and lower body. The latest medicine balls have grasp handles or ropes for a secure grip while performing rotations and chops.
Most clients and trainers underestimate the use of exercise bands and tubes because these tools look very simple and lack challenge. But, according to Diane Vives, president of Vives Training Systems in Texas, the versatility and mobility of bands can be applied on corrective exercises and strength, speed and circuit training for weight loss.
Exercise tubes with handles are useful for upper body exercises like pulling movements for the chest, front shoulders and triceps and for the back, rear shoulders and biceps. Exercises involve more core muscles since movements can combine rotations with stabilization. Some models even allow two to four people to work against each other.
Bands that are secured around legs help improve agility, balance and lower body strength. This band training system allows one to perform forward, backward and do lateral walks, shuffles and squats. The lightweight feature of the band, especially the mini band allows one to strengthen the lower body while at home, in the gym or even while traveling.
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