5 Laws of Bodyweight Training

Strength training is a great way to raise your metabolism, burn fat and calories and build muscle. But you don’t need to use heavy, expensive weights or machines to strength train.

Bodyweight training (using only your body weight as resistance) can be every bit as effective as strength training with weights… if you know what you’re doing.

Follow these 5 Laws of Bodyweight Training and you’ll gain the advantage of a more efficient muscle-building workout.

1. Get Long to Get Lean. While working out, stretch your body as far as you can in opposite directions to get the most out of your workout. The longer your body, the weaker you become and the more you’re forced to used stabilizing muscles. Example: raise your hands straight above your head during squats, lunges and sit-ups. When doing push ups, extend your feet and toes as far back as possible.

2. Don’t Bounce. When you lift weights, be sure to pause at the bottom of each repetition so you can resist the urge to bounce the weight back up. You’ll use more muscle fiber and energy if each motion is smooth and controlled and doesn’t rely on elastic energy.

3. Maximize Range of Motion. By increasing your range of motion, you’ll increase the benefits you see after lifting. If you’re doing push ups, for example, place your feet or hands on a stair or a stepper. For squats or lunges, place your front foot on a chair or riser. If you’re using a weight machine, increase the range.

4. Add a Twist. By twisting your torso to the right and left during any exercise from squats to lunges to push ups, you activate your transverse plane and strengthen your core.

5. Be Unstable. Challenge your body by doing one-handed push-ups, pull-ups or one-legged calf raises. By throwing yourself off balance, your body has to work harder to stabilize itself and your muscles will respond by getting stronger.

Via Active Insider