Bodyweight Training – Sport with your own body weight
Hang, push and pull with your own weight. This is called bodyweight training. Many parks now have facilities for training with your own body weight, where you can do a lot of exercises. It strengthens muscle building and helps people stay fit.
With bodyweight training you usually train outdoors and with your own body weight independent of place and time, because you can complete your training anywhere. Whether it's a pull-up bar, parallel bars or hanging bars, everything can be used for training.
Everyday objects that can be found in parks, such as stairs and benches, can also be converted into devices. Be at this fitness level various elements from athletics, gymnastics and parkour integrated, making it a versatile workout.
How does exercising with your own body weight work?
Bodyweight training includes a series of simple and rhythmic movements that only use your own bodyweight. The weight moved by the units is more or less constant. The training exercises are often varied so that the training does not become monotonous.
It consists almost exclusively of exercises in which several muscle groups are used at the same time. This makes it possible to build an athletic body and fewer imbalances arise.
What are the benefits of bodyweight training?
With the use of body weight, the load on the individual exercises is more or less constant. To make it extra difficult you can vary the exercises by adjusting the lever or the angle changes. In addition, there are super sets, explosive executions or new challenges such as one-armed push-ups.
A clear advantage of bodyweight training is that not only individual muscle groups are stressed in isolation, but entire muscle groups. In this workout is above all the Whole body tension is important and it also depends on the interaction of all flexors. In order to further increase the calorie balance through training and also to train endurance, it makes sense to do this between exercises additional cardio elements, such as rope jumps.
Where can you do bodyweight training?
The basic idea of this sport is the workout in the fresh air - no matter what the weather. In general, bodyweight training can be done anywhere. The sport is becoming more and more established in Germany.
There are already many in the USA this Calisthenics Park but here, too, there are more and more. In such parks you will find pull-up bars, parallel bars and much more that can be used for such a workout.
Entrance to such parks is free and accessible to everyone. As an alternative to outdoor parks, bodyweight followers also train in normal city parks, gyms or playgrounds. Here will be then Gymnastics, climbing frames, benches, thick tree trunks, ladders, wall bars or the like converted for the training.
Bodyweight exercise is a great way to effectively burn calories during exercise. The nice thing about this form of training is that you only work with your own body weight and therefore don't need any special equipment or fitness equipment. Bodyweight training includes bodyweight exercises that promote the interaction of all muscles. This form of training not only targets individual muscles, but entire muscle groups, which leads to effective calorie consumption. There are numerous exercises that you can do in one Calisthenics workout can incorporate, such as push-ups, pull-ups and planks. However, it is important to do the exercises correctly and to pay attention to the right form in order to avoid injuries and make the training as effective as possible.
How do you learn calisthenics?
Most people are already familiar with the basic exercises, such as push-ups, squats and pull-ups. The exercises are the basis of a calisthenics workout and only change in their execution and difficulty, the basic exercise remains.
What are the training methods?
With the exception of weight vests, hardly any additional weights are used in calisthenics. In order to ensure a progressive additional load, the calisthenics unit is made more difficult by the Lever arm changes, progressions to difficult exercises, explosive exercises, or supersets.
How often should you exercise?
Calisthenics is a very varied unit, but it should sufficient regeneration phases between the individual workouts. Because as a full-body workout, all muscles (flexors) are always strained with every unit.
In order for the body to regenerate and the muscles to grow, they need rest. In the best case about 48 hours. If you train again too early, there is no supercompensation, the flexors do not grow, and in the worst case there is muscle loss.
Why Calisthenics Training Plans?
No matter what kind of sport you play, if you want to practice seriously, you will die a solid training plan not around. So the same goes for calisthenics. In the beginning, an individual training plan makes little sense.
Because everyone is built differently, some will have more muscle in one place and another in another. That's why it should first goal be, to compensate for the deficits. Because starting such a workout is exhausting even for university students.
Important: Never without a warm up
In most exercises this is an important issue and must not be neglected. Before you start with the actual unit, you should at least just a couple of jumping jacks or something similar to warm up to prepare the body for the coming effort and thus reduce the risk of injury. the Shoulder girdle very heavily loaded. If you also perform the exercises incorrectly, whether through false ambition or exhausted flexors, the load increases even more.
Stretch and warm up is therefore also an important topic for street workouts and must not be neglected. Before you start with the actual unit, you should at least just a couple of jumping jacks or something similar to warm up to prepare the body for the coming effort and thus reduce the risk of injury.
First – building a base of endurance power
Getting started with calisthenics training is easy or difficult, depending on your training level, but basically feasible for every athlete of every age. Practicing with a strict calisthenics training plan from the start makes little sense.
Because everyone has strengths and weaknesses, which is why it is important to balance out the differences in performance between the individual muscle groups and build up good strength endurance.
increase difficulty
When you start the lesson, you can do the basic exercises in their basic form. As with any meaningful strength training, as an advanced user you should gradually work your way up to more demanding variations in order to achieve further success.
The easiest way of progression is it natural more reps or sets to make or to shorten the break times in between. Alternatively, the lever arm can also be changed. Depending on the fitness level, very intensive exercises such as Human Flag, Front Lever or Muscle Ups can also be dared.
It is important that the training plan are made more and more difficult should to avoid a training plateau.
The most important basic exercises
The basis for bodyweight training, whether freestyle or simply to build strength four basic exercises. The lessons train the entire body and prepare you for the challenges in the movements, such as Muscle Up, Front Lever or Human Flag, wait for one.
Which equipment
do you need?
The body weight training works in itself anytime and anywhere, since no additional equipment is required apart from your own body. Nevertheless, there is helpful equipment to set certain stimuli. Useful equipment would be, for example, a bar for pull-ups, wall bars, gymnastic rings, or a resistance band.
Who is training with their own body weight suitable for and who is it not?
Bodyweight training is basically suitable for everyone. Regardless of whether you are unathletic or trained from top to bottom - everyone can take part because the units can be individually adapted to the respective strength level.
While beginners start with easier variations to first build up a strength base and learn the movement, advanced athletes can gradually increase the load. He can do that The lever arm or the reach can be changed, the number of repetitions or sets increased, pause times shortened or difficult exercise variants be executed.
Bodyweight training is definitely a great form of fitness that will continue to grow significantly in the next few years. However, this type of training is not for everyone, because if you want to see quick visual results and prefer to practice in isolation and alone, you are better off with classic muscle training. It is recommended it just try it out and to see if it's something.
Train together instead of alone
What excites the most about sport is the community. With bodyweight training you meet outside to train, try new things, help each other and most importantly you train together and not against each other.
Tips for successful training with your own body weight
Pay attention to the right diet
Since it's not just strength training as such, but diet and your lifestyle also play a big role, you have to completely commit to a bodyweight life. Athletes in this area, for example, make sure to only eat low-carb diets. However, there is no right or wrong diet. After all, it should go without saying that you have one balanced nutrition and one healthy lifestyle pay attention
Find a training partner or a group
In almost every city there are now places where street work groups meet. Among these athletes you will surely find someone who would like to practice with you. Maybe it's even a whole group that accepts you into their circles. Practicing with someone makes training a lot easier. You can give each other tips.
Your own calisthenics station for your backyard
All TOLYMP stations are made entirely of V2A stainless steel. For calisthenics, street and fitness workouts and as a trim device or climbing tower for the whole family. Expandable with sling trainer, rings, bands, etc.
- Certified according to TÜV standard DIN EN 16630:2015-06
- Individually adaptable thanks to the clever modular system
- Stable construction, made entirely of V2A stainless steel
