Bodyweight exercises rock. They are great for achieving any level of physical fitness you long. And when your aim is to build explosive power and mass in your lower body, there is no better leg workout than bodyweight squats.
Let me tell you why bodyweight squats are so great: For one, they can be done by anyone of any age. Even people in their sixties can do them. Two, they can be done virtually anywhere. Three, they are a great form of rehabilitative exercise. Not only do they strengthen your joints and muscles; they also help in the recovery of bruised knee joints. I am good enough not a doctor and I still push you consult your physician before getting into any intense form of exercise.
There are three main types of bodyweight squats to choose from, depending on your particular goal. Each sort of bodyweight squats serves different functions e. g. muscle building, conditioning, rehabilitation etc. Let me outline each society with the particular intendment ( s ) served:
1. The conventional Bodyweight Squat
This is your standard bodyweight squat. Typically, this humanitarian of squats help in keeping the knee joints in good shape. But they are not very effective in developing mass or power over they don ' t do much to recruit the necessary muscle fibers. Stout people can however use conventional bodyweight squats to remodel themselves before moving to the more advanced variations.
To perform this squat, stand with your feet a little more than shoulder broadness apart and your toes pointing slightly alien. Squat all the way down, pushing your butt behind you. Go as low as possible. Push back up through your heels to your standing position. Repeat the process.
2. One legged squats
These are THE most effective form of the bodyweight squat for all you who want to pack on muscle mass in your legs. They are unquestionably more tasking than conventional bodyweight squats, and they fire more muscle fibers in the hamstrings and quads. They are also good for developing explosive power for jumping. There are 2 variations of one - legged squats:
€ข Ground: This neighborly is performed on the ground.
Start in a standing position. Stretch out one leg in the air in front of you and grasp your arms straight ahead. Slowly lower yourself with the other leg until you are as far down as you can get. Now lift yourself back up with the same leg to staring posture. It proficiency be a big idea craven at first, but with practice it gets easier and easier.
€ข Formidable: Performed on a raised drop in e. g. a chair. Flock a chair ( without wheels ) and proclivity on it. Stretch your arms out in exposure of you and ownership out one leg ( alternatively you can parish your leg€ฆwhichever is most affluent ). Lower yourself as downreaching down as you can go then push yourself back up with the same leg. After doing enough repetitions, switch legs and do the same. Colossal one legged bodyweight squats are better than the foundation variation in that they let on you to go besides and work the leg muscles more. This is an amazing bodyweight leg workout.
3. Hindu Squats
Hindu squats have literally been used for centuries by Indian wrestlers. Do you know why? Over they work. Simple. They are great for building explosive leg power, endurance and strength. They are also a good knee rehabilitation exercise.
To do them, go ahead in a standing position. Keep your feet shoulder wideness apart with your feet facing forward. Squat all the way down. When you get to the lowest point, you should be on the balls of your feet ( instead of keeping your feet flat ). Then as you come back up to first-hand position, push through the balls of your feet. Repeat for as many repetitions as you can. Note: when doing Hindu squats, your arms must be extended down your sides, and your back must be straight as possible at all times.
You now know what it takes to have a great leg workout. Bodyweight squats are just what you need to take your bodyweight training workouts to the next level.
No comments:
Post a Comment