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Bodyweight Exercises: Take Care of Your Physical Fitness
No Gym, no weights required
Matt Furey calls it
Combat Conditioning
:
When you look at the old Soviet wrestlers, or the Russian wrestlers of today, you will find that they have solid builds, but they don't look like bodybuilders or weight lifters. Their build is much different from the American wrestlers, as most Americans train with weights.
Now, my point in writing all of this is not to persuade people to stop using weights. I simply want people to know that the notion that calisthenics don't build strength is flat out false. I want people to know that you can get strong by following a routine of calisthenic and gymnastic movements. I want weight lifters to know that they can benefit from these exercises. And I want all of you to know that these exercises don't have to be done at a spa or health club. These exercises require no fancy equipment and can be done at home or in your hotel room when you're traveling. All you need is your own body, self-discipline and the willingness to adapt and improvise.
For example, Hindu Squats:
- Begin with your feet shoulder-width apart and your toes pointing straight ahead.
- Keep you back straight and lower your buttocks until your thighs are parallel to the floor.
- As you lower your buttocks your hands are behind your legs, and they follow you toward the ground.
- As you hit the parallel-to-the-ground position, you simultaneously raise your heels from the floor.
- Push off your toes, raising your body to a standing position.
- As you raise your body, your hands come in front of your body. They continue to rise until they are level with your chest.
- Once you have reached the up-position, you pull your arms in toward your chest as if you are rowing a boat. Make tight fists with your hands and pull. Your elbows will be close to your body as you pull.
- Inhale as you pull your arms in, exhale as you lower yourself.
- Repeat without stopping for as many reps as possible. In the beginning, depending on your condition, you will be able to do 25-50. When you can do 100 without stopping, your conditioning level is improving.
- When you can do 500-straight Hindu squats, you're making great progress.
Also check out: Hindu Push Ups and
The King of All Exercises
; The Bridge.- Add this post to
