Self-weight exercise

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As a bodyweight exercise ( English bodyweight exercise , abbreviated BWE ) is defined as a sporting exercise , using only your own body weight as resistance.

Self-weight exercises are a form of fitness and strength training that almost completely dispenses with aids such as weights and fitness equipment .

aims

With self-weight exercises, various goals can be pursued, such as increasing anaerobic and aerobic endurance (e.g. with burpees ) and strength training (e.g. with one-legged squats , so-called pistol squats or various gymnastics exercises) or the combination of strength and endurance such as B. in extreme obstacle courses .

advantages

Since you only need your own body to perform it, you can practically do self-weight exercises anytime, anywhere and for free. This makes them well suited for those who can't or do n't want to attend a gym .

Since the exercises always use many muscle groups and involve entire sequences of movements, not only are the individual muscles strengthened, but also the interaction of the muscles, the so-called intermuscular coordination, and the efficiency of the individual body regions are trained. Muscular imbalances are less common in healthy athletes than with conventional strength training.

criticism

Self-weight exercises are often criticized because “only” one's own body serves as resistance, which supposedly leads to training stagnation above a certain level. Proponents of self-weight exercises counter that you can increase the difficulty almost arbitrarily by deliberately making an exercise more difficult. For example, instead of a normal push-up, you can do one-handed push-ups or push-ups with elevated leg level, which increases the resistance considerably. The training intensity can be dynamically regulated in order to train not only in the strength endurance range, but also in the maximum strength range.

List of exercises

Self-weight exercises use the following tried and tested exercises and many variants of other exercises:

See also

literature