Lifting free weights isn’t the only way to build and increase your strength, mobility, and endurance. Another way is to perform exercises that use your weight as resistance, such as push-ups and pull-ups.
These exercises are referred to as gymnastics exercises. It is a popular form of resistance training that you can do to develop your muscles and become physically stronger with minimal equipment. Note that gymnastic exercises are a subset of body weight exercises.
The main difference between them is that you can use additional weights in most body weight exercises while gymnastics exercises are often limited to your own weight.
Calisthenics 101
If you are new to it, gymnastics is a form of exercise that helps develop strength and endurance using your own body weight. It’s a straightforward, affordable, and effective workout that can help you reach your fitness goals even in the comforts of your own home.
As mentioned, you are not required to purchase additional heavy equipment. You only need to be consistent with your gymnastics routine to see and enjoy the results.
Raising the difficulty of body weight training
If you have already mastered the basics of bodyweight training, you may be wondering how you can introduce some challenges to keep things dynamic and interesting. To give you some ideas on how to ramp up the difficulty of your gymnastics routine, here are a few things you can do.
1. Offer different variations
If you have been performing the same movements for the past two months, there will come a point where the exercise becomes boring and too easy for you. This is especially true if your strength and mobility have improved significantly recently.
The nice thing about gymnastics exercises is that most exercises are adjustable because each has infinite variations. Thus, you can modify it and make it more difficult.
A good start is to incorporate simple but challenging tweaks. You will not want to overburden yourself with complex movements that, if left undirected, can lead to injury. Of course, even if you don’t use weights, you may get hurt if you don’t adjust the difficulty according to your current fitness level, goals, and body weight.
Another way to combine different shapes is to invest in small pieces of equipment. While gymnastic exercises don’t necessarily require any fitness equipment, investing in a few can help you perform more variations.
For example, you can buy resistance bands and clamps. And if you have some spare cash, you might want to buy a home pull bar. These fitness tools are practical to use and take up little space in your home. You can even bring some when you travel for work to allow you to maintain your routine wherever you are.
2. Add weights for some movements
This is when the lines become blurred. In fact, doing gymnastics does not require the use of other weights, but if your weight does not give you any challenge anymore, then you should forget about the definitions. The important thing is that you get the exercise your body requires.
To add weights to your workouts, you don’t necessarily have to buy any heavy equipment – only regular free weights will do. For example, holding a bell while doing a lunge can burn more fat in your thighs, making the exercise more satisfying. Carrying some weights also works wonders when doing other traditional exercises like squats, core twists, and the like.
It may seem easy to add weights; However, keep in mind to maintain proper form. Proper form can help you target the right muscle groups while avoiding the risk of injury.
Moreover, the point here is not to keep hoarding weights to add difficulty to your training. Instead, master exercises that feel too challenging to stimulate muscle hypertrophy and keep the momentum going.
3. Increase the number of repetitions
Another surefire way to elevate your gymnastics training is to add more repetitions to difficult movements. Repetition of the movement helps you identify it, which helps make you more efficient. At the same time, increasing your repetitions can help you boost muscle endurance and endurance.
However, keep in mind not to overdo it to prevent injury and stress. Make sure to listen to your body. If you feel you need to take a break, you can stop and determine that the current number of repetitions is the maximum. You can add more reps once you gain enough strength to continue.
Note that when it comes to upgrading your training regimen, rest days are important. Scheduled rest days can help your muscles repair, grow, and become stronger to handle difficult succession.
4. Work with a personal trainer
The right gymnastics training program depends on your current fitness level, lifestyle habits, exercise preferences, personal goals, intentions, and more. While you can organize your training plan to increase the difficulty of training, you can also benefit from the expertise of a personal trainer.
A coach can guide you in creating an exercise plan that works for you and helps you progress toward your fitness goals. They can also guide you to ensure that you perform the movements correctly to maximize your training and avoid injury.
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You will have to upgrade your gymnastics routine with moderate exercises to give you an extra boost and experience a satisfying workout regimen that you have always looked forward to. However, be sure to add rest days So as not to overburden yourself with the new program.
Moreover, by following the suggestions above, you will surely have an idea of how to modify your routine and make it difficult for you.
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