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Yo entreno en casa / Día 8: Propio peso corporal

In addition to the impressive levels of strength that can be obtained by mobilizing your own body weight, strength training in this mode requires superior control of kinesthetic and proprioception (control of movement and body position). Mastering our body guarantees us the best athletic performance in any discipline and improved mobility. By working with our body, we engage and stimulate the nerve factor together with the nervous system, which contributes to faster muscle development in less time.

The benefits of this type of exercise are great.

• No injury. Gymnastics is one of the sports disciplines that is most developed due to the movement of body weight, and it is this method that represents one of the lowest injury rates among practitioners.

• Improve your coordination, agility and dexterity in movement.

• Increase your strength. With self-loading exercises, you can significantly increase your strength level by increasing dynamic and static strength, all without the need for external stress.

• Great flexibility and elongation.

• Improving muscle quality and growth in a balanced and progressive way with an optimal balance of strength and resistance.

1. Push-ups

a. Classic: Remember that the elbows are closer to the body and not directed outward. The arm splitting should be slightly more than shoulder width apart (1 and ½ the width of the biaxial chrome) and their effect should be to try to break the ground in half while the shoulder blades are held together.

  • Series: 3
  • Reps: 10-15
  • Muscles involved: pectorals, triceps, rectum.
  • Difficulty: Medium-High

Yo entreno en casa / Día 8: Propio peso corporal

Yo entreno en casa / Día 8: Propio peso corporal

2. Push-ups that open and close the legs with a jump

In this version, you activate the abductor muscles in your legs while continuing to work with the rest of the muscles involved in traditional push-ups.

  • Series: 3
  • Reps: 10-15
  • Muscles involved: chest, triceps, rectus abdominis, lat.
  • Difficulty: high

Yo entreno en casa / Día 8: Propio peso corporal

3. Thigh lift

a. Normal: To do this exercise well, you must make sure that your body gets a perfect diagonal, with no hip flexion. The weight of the torso rests on the shoulder girdle. Avoid excessive tension in the cervical spine.

  • Series: 3
  • Reps: 10-15
  • Muscles are engaged: gluteal muscles, hamstrings and lumbar region.
  • Difficulty: low

Yo entreno en casa / Día 8: Propio peso corporal

To increase the intensity of the exercise, you have several options, but subtracting supports and adding instability are always reliable options.

4. One-way lift

If only one leg is used, it is possible that the hip is rotating and that the hip is affected by the need to compensate for the situation, try to avoid this.

  • Series: 3
  • Reps: 10-15
  • Muscles are engaged: gluteal muscles, hamstrings and lumbar region.
  • Difficulty: Medium

Yo entreno en casa / Día 8: Propio peso corporal

5. Walking

This is one of the most complete exercises to fully engage your lower body muscles.

With alternative supports and jump in one place

By performing alternate leaps with a transverse jump, the exercise acquires dynamism, and we improve the real transition to our daily and sports life. We have dynamic balance and strength at work. Note that the knees and ankles maintain the same line of motion.

  • Series: 3
  • Reps: 10-15
  • Muscles engaged: quadriceps, glutes, hamstrings, twins.
  • Difficulty: Medium-High

Yo entreno en casa / Día 8: Propio peso corporal

Side jump
As above, but side jump is performed.

  • Series: 3
  • Reps: 10-15
  • Muscles engaged: quadriceps, glutes, hamstrings, twins.
  • Difficulty: high

Post Author: Joseph

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