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Wednesday, July 31, 2013

Benefits of body-weight exercises


Q: Is it possible to get in shape using traditional calisthenics-type exercises?
A: Yes it is. In fact, they are a great addition to free weight, weight machine and kettlebell training routines. One of the most effective methods for obtaining results in your workout program is to change your program around pretty frequently to constantly challenge your muscles and body systems. The human body adapts very quickly to demands imposed on it and will stop responding as soon as this adaptation occurs. Body-weight exercises are a great way to “change up” your routine.

If we go back to our gym class days, we quickly remember pushups, sit-ups, knee bends, pull-ups, jumping jacks and more.

A good workout routine using these and free weights is:
  • Pushups-use the newer push up bars available at sporting goods stores, 10-15 reps
  • Knee bends, 12-15 reps
  • Pull-ups, 8-12 reps
  • Dumbbell overhead presses, 8 reps
  • Dumbbell curls, 10 reps
  • Dumbbell triceps overhead extensions, 10 reps
  • Dumbbell wrist curls, 15 reps
  • Sit-ups or ab crunches, 20 reps

This routine will train your entire body using a combination of compound movements, which use more than one muscle group at a time, and isolation exercises, which train one muscle at a time.

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