Bodyweight-only training is strength training performed using your own bodyweight to provide resistance rather than barbells, dumbbells or exercise machines.Bodyweight-only training is strength-training performed using your own bodyweight to provide resistance rather than barbells, dumbbells or exercise machines. This training can be categorized and described as follows:
calisthenics, dynamic self-resistance (DSR) exercises, dynamic visualized resistance (DVR) exercises, and isometric (isos) exercises
Calisthenics - These are bodyweight exercises that allow you to develop your body from many angles and directions. The name calisthenics is Greek in origin, a combination of the words kalos (beauty) and sthénos (strength). Callisthenic exercises consist of simple movements usually performed without weights or other equipment that are intended to increase body strength and flexibility using your own bodyweight resistance. Pushups, pull-ups, bar dips and bodyweight (“air”) squats are examples of calisthenics.
Dynamic self-resistance - Dynamic self resistance (DSR) exercises are performed where one muscle group acts as resistance for another muscle group. The secret is deep concentration as one limb acts as resistance for another while allowing a full range of motion to occur. This way of training was the mainstay of legendary fitness greats Charles Atlas and Earl Liederman. Bodyweight-only fitness expert John Peterson has stimulated modern day interest in this exercise method.
You can control the intensity of DSR exercises by the amount of self-resistance you apply, just like the intensity of a weight-lifting exercise can be controlled by the weight you use. The greater the self-resistance you provide, the fewer reps you will be able to perform.
An example of a DSR exercise that works the pectoral muscles is the Liederman direct pectoral exercise, described in the book titled "Muscle Building by Earl Liederman” as follows:
"If the student is desirous of putting direct application on the pectoral muscles, this can be done by clasping the hands in front of the chest and while resisting, pushing one hand as far as possible to the right, then pushing the other hand upon the return count as far as possible to the left, continuing until both pectorals begin to ache."
Dynamic visualized resistance - In the bodyweight-only training world, these are known as DVR exercises. DVR exercises use your self-created visualized resistance against an imaginary heavy resistance. The key is to maintain laser-like focused mind control and to think into the muscles as you work them. This was the strength training strategy of martial arts legend John McSweeney. He taught a system of 7 DVR exercises he called "Tiger Moves".
According to McSweeney, the "Tiger Moves" are based on ancient kung fu tension exercises. The ancient moves had a limited range of movement, but McSweeney altered these moves to cover a fuller range of motion. This alteration allowed complete expansion and contraction of opposing muscle structures. The key to these exercises is the tension used in the stretching. Vary the amount of tension until it feels comfortable.
Just like DSR exercises, the intensity of DVR exercises can be controlled by the amount of visualized-resistance you imagine. The greater the visualized-resistance you create with your imagination, the fewer reps you will be able to perform.
An example of a DVR exercise that works the pectoral muscles is the barrel squeeze pectoral contraction, one of the tiger move exercises McSweeney developed. Modern day bodyweight-only fitness expert John Peterson names this exercise the “full-range pectoral contraction” and describes it as follows:
"Hold hands in front, palms facing each other. Bring your hands back slowly with great tension until you feel your back muscles fully flexed. Hold for a count of one thousand one. Then move the hands slowly back to the original position while using great tension in your arms, shoulders, and pectoral muscles. Yes, the muscles will quiver."
Isometrics - The exercises discussed thus far are collectively referred to as isotonic exercises. An isotonic exercise is any exercise where actual movement is required. Contrast that with an isometric exercise, one that strengthens a particular muscle by tightening it, holding it, and then relaxing, all without moving the joint.
Examples of isometric exercises include:
1) Holding a weight in a motionless state or maintaining a static position. For example, holding dumbbells out to the side in the crucifix position. A bodyweight example would be to hold a static position hanging from a pull-up bar.
2) The act of pushing or pulling against a stationary object. For example, pushing against a wall involves an isometric contraction. No movement takes place as the wall is immovable.
In his classic book “Isometric Power Revolution”, author and modern-day isometric exercise expert John Peterson defines 3 types of isometric exercises: (1) classic isometric contractions; (2) static isometric postures; and (3) peak contraction isometric power flex.
While isometric exercises utilize various levels of tension, this article will only discuss classic isometric contractions that Peterson describes as “the willful contraction of a specific muscle or muscle group against an immovable force, object, or another muscle group at ultra-high intensity”. In other words, no movement is possible.
Peterson provides the following description of a pectoral classic isometric contraction:
"Stand erect with your feet about 12” apart. Clasp your hands . . . with the fingers of your right hand in the top position between the thumb and forefinger of your left hand. Extend your elbows outward and slightly away from your chest. Press your hands firmly against each other wile slowly building tension as you inhale for 3 to 4 seconds until you reach maximum contraction. At that point, slowly begin a controlled exhale for 7 to 12 seconds while maintaining a maximum muscular contraction. Then slowly release the tension as you inhale deeply for 3 to 4 seconds. Relax. Take 7 to 10 deep power breaths . . . . “
Conclusion
Bodyweight-only training is a form of strength training performed using your own bodyweight to provide resistance rather than barbells, dumbbells or exercise machines. This article categorized and described 4 different bodyweight-only training methods. Give bodyweight-only training a try and see how it compliments and enhances your current training. It is not easy training. You will never know until you give it a try. And forget about going to the gym spending hours of sweaty exercise and gaining nothing. Also never mind the expensive and fancy equipments that cause you hundreds of dollars.
Thanks for Perini for some of the excerpts used in this article from DiscussFitness.com.
No comments:
Post a Comment