You are flexible in time, don’t have to pay fees for a gym and can challenge your body still wonderful and forms – the list of advantages for Bodyweight Exercises is long.
So the Training with the own body weight can also be a person who is trained only in the own four walls or outside in the Park, also runs the risk of unconscious errors in the versions to install.
This can reduce in the worst case, only the training success, but may even lead to injuries.
Bodyweight Training: to avoid mistakes, improve performance
But that must not be. Because who knows what mistakes to avoid, you can pay attention in Training and in doing so, the power of the body even increase.
So you the maximum success in training can make, we have listed in a Youtube Video eight typical mistakes, the happy times in the Bodyweight-Training sneak in, but easy to avoid.
1. Abdominal muscles don’t tense
Whether it’s Squats, pushups, or Leg Raises – the centre of the body works with pretty much every Exercise. Especially in the case of those executed in the Stand.
Therefore, it is important that you anspannst in Training your abdominal muscles is always active and not only then, if you want to appeal to this gezielst with Crunches and co.
A tense body has not only the advantage of this is that your abdominal muscles are strengthened, they provide the same time for more stability.
2. A crooked back
Both when Training with heavy Weights, as well as in the execution of Bodyweight Exercises, especially the back is vulnerable.
Because both a hollow and a hump or a bent back, damage to the spine. Back pain and serious injury can result.
To prevent this, don’t pay attention during the execution of the Exercises, particularly on the posture of your back, even if he is necessarily the focus of the Exercise.
3. Hand joints warm up
A targeted Warm-Up before the Training should be for each athlete duty. However, although they want to prepare the entire body for the following Workout, is to forget a part of the body like the wrists.
However, it is precisely the need to cope with Exercises such as push-UPS, unaccustomed to much weight. Unaufgewärmt it can come as quickly to injuries.
That’s why you should also the wrists always warm-up. These are circular movements best.
4. Too few reps
In order for you in the long term with your Workouts and training to achieve success, it is important that the physical load increases – just so the muscles get irritable about the desired growth.
After you have become accustomed to the muscles at a certain load, you should increase either the number of repetitions or the order of the Exercises change.
If you are familiar with intervals, you can extend also the duration of the execution, or the intervening breaks shorten.
If you have worked for example with 30 seconds load and 30 seconds of rest, you can change this in 40 seconds to load and 20 seconds of rest.
Or, you build so-called super sets in your Training by performing two Exercises in a row, without the usual short break in between.
As a little Plus you train in this way, not only your muscle strength but also your physical endurance.
5. Knees in Squats inside fall
In the case of squats, it is not for nothing that a popular all-rounder. With only one Exercise you train hard, your legs as well as the Po, but also the back and abdominal muscles must work during the execution.
But as good as Squats for the strengthening of the body, as unpleasant as they can be, if you pay attention to a correct execution.
A big weakness are the knees. Especially when you’re trying you are new to this Exercise, there is the danger that this valve in the embodiment of the inside.
This can result in pain and damage to the joint lead. To prevent this, the eighth aware of the fact that your knees always point in the direction of the toes. Question in case of uncertainty, a training partner, whether he is in control of your position.
6. The air stop
The respiration is not executed by the body, so, of course, that many really pay attention to this process. In sports this can lead to a significant loss of performance.
Because in the case of tension, a lot of people tend to hold in air. As a result, it is missing the body during physical activity, however, oxygen.
Therefore, you should adjust your breathing to your designs. This means: Breathe the tension out, and after loading again.
On pushups or squats applied, that is: Breathe in when Lowering and when press fully.
7. The Exercises cheating
An Exercise is only effective if you do them really until the end. If you don’t go dirty to work in, for example, knee bends in the knee, you will be cheating only yourself.
If you Exercises or a specific Workout to fall hard to reduce once the number of repetitions, rather than the individual Exercises improperly run.
In addition, you should focus on your unit and you will not be distracted. Your focus is put on the stressed areas of the body.
This Mind-Muscle-Connection intensifies the training stimulus, and helps you to get better results.
8. The Smile forget
Of course, in Workouts to improve their own performance. However, muscle building and better times should not be the only reason for your Training.
Because if you don’t have fun with the units, you will lose sooner or later, the desire for sports.
The result: You always looks for new excuses as to why you leave the Training today, “once again” fail.
Therefore, here is a small, but effective tip: Remember in the meantime, remember to smile.
As a result, the body feels the effort is not as intense and you can motivate you even in the last minutes.
Also a Workout Buddy or the right music to the ears, can not help you to lose friends, even after the fifth Exercise.
Cornelia Bertram
*The post “Workout at home: 8 unforced errors in the Bodyweight-Training” is published by FitForFun. Contact with the executives here.