For those of us who are health and fitness conscious, the best bodyweight exercises are not performed in a gym. While the younger generation may be attracted to a Gym for building certain muscles like biceps or arm and shoulder muscles, it is the huge population of normal people who follow a natural regime for achieving overall fitness.
Going to a gym can build on a certain muscle or a group of related muscles. However, natural exercise works slowly and steadily on the whole body including all major muscles like biceps, triceps, forearms, back and the core.
The majority of bodyweight exercises; done naturally, include PULL-ups, PUSH-ups and Dips etc. While pull-ups and push-ups can be best performed in the company of nature such as a park, dips can be done while sitting anywhere, even on a car seat.
Everybody is aware of the fact that push-ups done regularly is a very basic exercise, which will show results quickly. Moreover, if they are performed correctly, this exercise can become a strong muscle builder, over a period of time. You will gain tremendous strength by doing such an exercise. The chest will grow and become stronger than you could have imagined. The versatility of push-ups is such that they also build various muscle groups like biceps, triceps, shoulder and upper back muscles, and at the same time strengthening the core. After a few weeks of training with this exercises, you can take it a step further and perform advanced techniques, such as a pyramid style static push-up. These involve holding of your position at the end of a single push-up, initially for a second or two. This holding time can be increased slowly as one masters the art of these static push-ups. Initially they may feel to be difficult and painful, but these hesitations go with regular practice. The key here, off course, is regular practice.
The push-ups prescribed above can be carried forward to and advanced stage by performing dive bombers. This is a variation of the push-up that is performed by putting your butt in the air while you are in a V position. The next step is to make a swipe down, like a diver, so that your nose almost touches the ground. Immediately you have to again layout your body in a flat parallel position. Then as your diving position comes to an end, you have to put your head up in the air, as if coming out of water. You then go in reverse and start the exercise all over again.
There are several other natural exercises, which do not require going to a gym. Some of my personal favorites include swimming and biking, which are still some of the best green fitness cardio type exercises.
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September 16th, 2010 at 7:01 am
will this get me abs like the professional football players. I mean the skilled athletes
September 17th, 2010 at 7:37 am
Yes just read the story of Herschel Walker. Walker is also intriguing for being one of the few pro football players to become successful without the use of free weight training. Rather than a heavy weight room regimen, Walker used bodyweight exercise, calisthenics, and conditioning, as well as martial arts training. http://en.wikipedia.org/wiki/Herschel_Walker
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November 6th, 2010 at 9:48 am
Great article. Pushups are one of the best exercises you can do along with squats. Lunges are also a core and balance workout as well.
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January 25th, 2011 at 5:04 am
Yes I agree, use the outdoors and your own body weight to your advantage. Body weight workouts like the bear walk, chin ups, spider man push ups and mountain climbers are great ways to get a decent workout. Just train at a high intensity level with little rest period to get your fat burning metabolism going.