Bodyweight training will never go out of style. One of the biggest reasons? It’s incredibly convenient. “There are no gym facilities, class fees or special equipment required, and you can train any day, any time of the day, anywhere, without restriction,” says卡门·德姆斯克（Carmen Demske），一名经过认证的私人教练，力量和条件教练。“体重训练提供的自由和灵活性倾向于为忙碌的人或全职父母提供借助，但这确实是所有健身水平的每个人的绝佳锻炼形式 - 绝对不仅仅是初学者。”
那么，您如何将体重训练纳入锻炼计划中？在这里，健身专家解释了如何将其用于各种目标，概述most important bodyweight exercises, and share how to get the most from your training.
Aside from the convenience factor, there are plenty of other reasons to add bodyweight exercises to your routine.
Benefit #1: Better body awareness.
您可以通过体重运动来提高通过空间来感知，移动和组织自己的身体的能力。丹尼·李·詹姆斯, a strength and conditioning coach. “It’s much more applicable to real-world situations compared to using machines or dumbbells,” he adds.
Benefit #2: Help address asymmetries and imbalances.
“Are you able to perform a squat with proper alignment?” asksMax Castrogaleas，医院特殊手术的运动生理学家。例如，许多人在下蹲中转向并偏爱身体的一侧，而体重下蹲是一种简单的揭示方法。
Benefit #3: You have to keep changing things up.
詹姆斯指出：“体重训练还迫使创造力，这可以为参与和动力带来奇迹。”“随着您在某些练习方面变得更好，您必须提出新颖的新方法来融合挑战。”
好处＃4：这对初学者来说很棒。
“For beginners, bodyweight training can often be the first step in the exercise journey,” James says. “It’s far easier and safer to first establish sound technique without additional load. Once you’ve mastered fundamental bodyweight movements, then we can begin adding load, or complexity. At this point, the risk of injury or ingraining bad habits can be greatly reduced.”
好处＃5：高级锻炼者也可以使用它。
“For more advanced athletes, the best use of bodyweight exercises are in the warmup,” James says. For example, you might do walking lunges as part of your warmup for a sprinting session. But there are also ways tomake standard bodyweight exercises much harder。例如，做pistol squats而不是常规下蹲，one-handed pushups instead of two-handed ones，并放慢上拉的速度，使它们更具挑战性。
Depending on your goal, you’ll want to use these equipment-free exercises differently.
减脂
“Bodyweight training works very well forfat loss，” Demske说。“它可以单独使用强度，持续时间和频率来单独使用，而且我经常建议体重运动作为培训后的客户的其他'家庭作业'。”对于许多人来说，体重运动会像您的心律一样刺激您的心律 -squat jumps和burpees- 是在跑步机上花费数小时的更具吸引力的替代方法，因此请随时将它们自由地纳入脂肪损失的计划中。
Muscle Gain
“Muscle gain is determined not only by your mode of exercise but also your nutritional habits,” Demske points out. Bodyweight training alone probably won’t get you to your goal, but with increasing volume and intensity, it can be very effective. Still, if you’re hoping to achieve a bodybuilder-like physique, you may want to explore more than just bodyweight training, Demske adds.
最大的力量
根据Demske的说法，可以通过体重训练高强度和体积来实现耐力的力量。但是，如果您要确定one rep max, you’ll need to actually lift weights to get there. That said, bodyweight training can be used to assist with strength gains, Demske says.
有数百种体重的选择，但这五个是经典的经典。
木板：这些工作整个身体，尤其是您的核心。Demske说：“木板的变化很大，可以通过将身体向前移动到肩膀，举起腿或简单地增加固定时间来更加激烈。”要修改，请将膝盖放在地面上。
体重下蹲: “These are effective for increasing leg strength, maintaining range of motion and burning fat,” Demske says. “Squats are a key component of any functional fitness routine, and they mimic the type of movement we regularly need to do throughout everyday life. It’s never a bad idea to be good at squatting.”
Lunges：这些有助于平衡和增加运动范围。“它们还加强了内收肌和外展器，从而增强了腿部的美感。最后，弓步在膝盖周围肌肉发挥作用，以增加关节稳定性。”
俯卧撑：根据詹姆斯的说法，这些被低估了，经常表现不佳。”将俯卧撑视为移动的木板。它们非常适合建立全身刚度，并在上半身中的力量。良好的俯卧撑需要并发展肩部稳定性。”
Chinups/pullups: “These are great for upper body pulling strength and an amazing core exercise,” James says. They also train the muscles around the shoulder blade that help keep your shoulders from creeping toward your ears.
READ MORE:Fitness Basics: Cardio
无论您如何将这些动作纳入汗水课程中，这都是您可以做的事情来最大程度地提高努力的回报。
VARY YOUR EXERCISES AND INTENSITY
“Don’t get into so much of a routine that you do the same thing over and over,” Demske says. “Switch it up, keep the intensity high and level up once you’ve mastered a move.”
SLOW DOWN
Castrogaleas指出：“人们倾向于快速移动，无法专注于运动技术。”在快速节奏进行锻炼之前，请在镜子前以受控的方式进行操作。他说：“镜子将提供视觉反馈，使您可以专注于适当的形式和对齐方式。”
PRIORITIZE RECOVERY
“请记住，您仍在利用体重作为抵抗的一种形式！”castrogaleas指出。“没有适当恢复的过度训练会导致过度训练和增加受伤的风险。”
Get a full-body workout in no time using only bodyweight exercises or minimal equipment.在应用程序中的“锻炼程序”中找到想法。
