体重锻炼非常出色，出于如此多的原因。对于初学者，您可以进行无需设备的练习anytime, anywhere. A short stint of bodyweight circuit training can rev up your body’s metabolism, according to圣母大学研究. No matter your fitness level, bodyweight exercises are challenging. Plus, bodyweight movements can be essential for successful daily movement patterns.
“Bodyweight training can lay down the foundation and be used as a bridge to other types of strength-building programs,” says Niv Zinder, an instructor atBarry’s Bootcamp. “The primal movements (squat, lunge, bend, push, pull, twist and gait) are what we need to perform daily as moving humans, and there’s no better way to perfect all of these than with just your body weight.”
Naturally, you can only do so many reverse lunges and side planks before you’re seeking some variety. We get it.
These four experts tips help you turn up the heat on your next bodyweight workout:
ADD PLYOMETRICS
Basic弓步和pushupsare an excellent starting point. If you’ve got themobility并能够踢出一个档位，然后在编程中添加一些弹跳可以使您的身体有益。Research out of Spainsuggests bodyweight-based, high-output, plyometric exercises can lead to big fitness gains in a short amount of time. “Using explosive moments — like jump squats, switch lunges andburpees- 因为您正在结合力量和有氧运动，这会给您带来更多的体重降压。”Brave Body Project.
玩节奏
节奏是控制刺激持续时间或肌肉在张力下的时间的因素。当我们执行任何类型的练习时，我们通常希望快速完成重复或重复的数量。Zinder说，但这并不总是最好的。他说：“放慢练习的节奏会产生巨大的影响，并且一定会增加增长。”
For example: Try a set of 10 pushups with a slower-than-usual lower to the ground, one-second hold at the bottom and one-second pushup back to start. “This would create a very challenging set. The time under tension makes a day-and-night difference and helps load the muscular system.”
BRACE THROUGH YOUR CORE
We hear it all the time in popular boutique fitness classes, but what does it really mean? “It’s not sucking in the stomach and pulling it back,” says Lacee Lazoff, trainer at Performix House. “Instead, try to squeeze the belly button as tight as possible (think sneezing) and breathe deep into the side of the body past the chest.” This maximizes the contraction of the core muscles and creates the tension we seek to create strength, she adds. Implement it with hollow body holds and hard-style (tight as possible) forearm planks, holding each for a maximum of 20–30 seconds.
添加进展
Like weight training, bodyweight movements can be progressed and regressed. By adding a progression, you’re amping up the difficulty. “Let’s take the pushup, for example,” says Zinder. “The basic variation is a regular pushup. A progression (one of many) can be executing on a single leg or single hand. A regression can be executing on the knees or push from a high box which makes it easier.”
