bodyweight exercises: the basics
tips and hints
Remember the following tips to have a save and successfull training:
wear appropriate clothes matching the weather (wind, rain, hot sun, ...)
use gloves or something like that to protect hands
have a few buddies around to control each others training
always have a good warmup
always start with easy exercises and few repetitions
increase intensity step by step
train every major muscle
relax, your muscles grow between workouts
don´t overtrain
have fun!!!
warmup
Every bodyweight workout contains a lot of complex and high impact exercises. That´s why a good warmup is a must:
cycle or run to playground (for at least 10 minutes)
a few minutes of jumping jacks work too
have a local warmup for each large muscle (push ups, half pull ups, squats, ...)
cool down
After training calm down and relax for while:
breathe deeply and stretch trained muscles
walk or cycle home, keep heartbeat low and prepare your body to recover
stretching
Keep muscles flexible:
each stretching exercise has to be done for 30-40 seconds
prefer static stretching, don´t bounce
don´t exceed the point of mild pain
breathe slowly
The stretching chapter contains many good exercises. |
