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Increase your strength with this explosive body weight training



If you are training without weights, one of the best ways to increase the difficulty of your workout is to use explosive plyometric exercises. Adding a jump to common exercises like squats or lunge can increase your strength and increase the benefits of training for cardio and calorie burning.

The bodyweight training below was created by Team GB sprinter Harry Aikines-Aryeetey, a trainer for the audio-guided fitness app WithU, which offers a wide range of guided workouts from strength and HIIT to running and yoga.

“This training is all about explosive movements that are carried out with control and balance,” says Aikines-Aryeetey. “While you focus on strength and strength, you can also burn calories, condition large muscle groups, and improve your mobility.”

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Watch Aikines-Aryeetey watch how he performs the movements in training in the video below and read the correct form and instructions on sets and repetitions for each exercise for his instructions.

Body weight training to build strength

Aikines-Aryeetey recommends repeating the following sequence three to four times, with a 10-20 second pause between exercises, depending on your fitness.

1 jump squat

Sets 1 Representative 10-15 Rest 20sec

“Stand with your feet shoulder-width apart and your toes pointing slightly outwards,” says Aikines-Aryeetey. “Bend your knees and push your hips back as if you were leaning back in a chair. Push yourself through your heels and jump straight up. Land with your knees slightly bent and crouch back. “

2 jump lunge

Sets 1 time 20sec Rest 20sec

“This improves coordination, and when you drive on your front leg, your quads and glutes work,” says Aikines-Aryeetey. “The goal is to jump through the roof!

“Stand with your feet shoulder-width apart. Jump your left leg forward and your right leg back and land in a lunge with both knees bent 90 °. Jump straight up and switch your legs in the air so that you land with your right leg in a lunge at the front. Jump back and forth and take as little break as possible. “

3 hamstring bridge

Sets 1 Representative 10th Rest 20sec

“Lie on your back with your hands on your sides and your knees bent,” says Aikines-Aryeetey. “Your feet can stand flat on the floor or on an elevated bench. Tense your abdominal and buttock muscles by pushing your lower back into the floor before pushing up. Raise your hips to draw a straight line from your knees to your shoulders. Squeeze your core together and pull your belly button back towards your spine. Hold for two to three seconds and then return to your starting position. “

4 climbers

Sets 3rd time 30 seconds Rest 20sec

“This step should be about maintaining a stable position, focusing on your core, and training your hip flexors,” says Aikines-Aryeetey. “Start in a high plank position. Starting with a solid plank is the key to correct shape and good results for mountaineers.

“Pull your right knee to your chest. Change quickly and pull your left knee in. Keep changing your knees. “

5 Squat from the floor

Sets 1 Representative 10th Rest 20sec

“Let yourself down on your knees and lift one knee at a time before pushing your heels and jumping straight up,” says Aikines-Aryeetey. “Land with your knees slightly bent and get back on your knees one by one.”

6 sit-up

Sets 1 Representative 10-15 Rest 20sec

“This is a great end to the training,” says Aikines-Aryeetey. “Use your core by squeezing your abs to roll your shoulders up – your hips shouldn’t move.

“Lie on your back with your knees bent and your feet raised from the floor, hands up to the ceiling. Squeeze your abs to lift your torso and your shoulders off the floor. Lower slowly. “


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