Definition of body weight exercises:
Bodyweight exercises are strength training exercises that do not require free weights. The individual’s own weight provides the resistance for the movement of the body. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.
Because they do not require weights, bodyweight exercises are the ideal choice for individuals who are interested in fitness, but do not have access to equipment. While some exercises may require some type of equipment, the majority of bodyweight exercises require none. For those exercises that do require equipment, common items found in the household are usually sufficient.
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Most bodyweight exercises can be altered to match the individual’s abilities. Changing the amount of leverage in an exercise, such as standard push up or performing the push up in a basket ball court adds to the modification of the exercise without straining by using extra weights needed for exercising.
This is the major reason body weight exercises have been shown to benefit not just the youth but also the old alike. Bodyweight exercises often require much more flexibility and balance. These exercises, also give the advantage of having minimal bulking and cutting requirements. This is due to doing bulking exercises which burns the extra fat accumulated in the body.
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These exercises also make use of several muscle groups at once while exercising, For example, in a pushup, the body must form a rigid straight line, and the elbow joint must move from a straight angle to the smallest angle possible, and thus the core muscles, chest muscles, triceps, and legs are all involved in ensuring uniform distribution of weight to all parts of the muscles, thereby benefitting the entire body.
Bodyweight exercises have a far lower risk of injury compared to using free weights and machines. It is extremely important for persons, who are undergoing body weight training, to go through the correct method of training, and not immediately switch to strenuous movements, that can place undue and possible harmful stress on the ligaments.
Muscles are responsible for locomotion and play an important role in performing vital body functions. The muscles also have the power to expand and contract there by making body movements easier. The term muscle mass indicates the weight of muscle in the body.
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Body weight exercises are great for gaining muscle mass. Below is the list of body weight exercises which help in gaining muscle mass.The muscle mass displayed includes the skeletal muscles, smooth muscles (such as cardiac and digestive muscles), and the water contained in these muscles. As the muscle mass increases, energy consumption increases, thereby helping to reduce excess body fat levels, and lose weight in a healthy way.
These exercises make use of the muscles around the arms. This can be done by hanging from a dip bar or other implement with the arms straight and the shoulders positioned above the hands.
Press up Exercises:
These kinds of exercises make use of the chest muscles. In this form of exercise, the body is raised and lowered using the arms while the back remains straight and the toes remain on the ground.
Pull Up Exercises:
Pull up exercise makes use of the back muscles. Hanging from a bar with arms extended and palms facing away from the exerciser, the body is pulled up until the elbows are bent and the head is higher than the hands.
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Chin Up Exercises:
This kind of exercise again makes use of the back muscles like the pull up exercises. Just like the pull up exercises, it also makes the palms facing towards the exerciser.
The Crunches make use of the abdomen muscles while exercising. It is done by lying down on the floor, on the back, and bending down on the knees, placing the hands behind the head and across the chest. Apart from the regular body weight exercises, which help in gaining muscle mass, certain other exercises too can be done like-
- Leg Extensions: Dead liftsand squats should be the first priority in these exercises.
- Triceps Kickbacks: This exercise makes the triceps to grow, do bench press exercises and also push up variations too.
Let’s have a look at the foods which help in gaining muscle mass.
- Lean Beef: This should be a staple of the diet if the exerciser wants to gain muscle mass.
- Skinless Chicken: Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance.
- Cottage Cheese: Cottage cheese is another food which is perfect for muscle maintenance. It is an excellent source of Vitamin B 12, Calcium and other important nutrients.
- Eggs: Eggs contain high quality protein, nine essential amino acids, and vitamin D. To sum it up, they are the most value for money.
- Whey Protein: The most popular supplement in the bodybuilding world, because they provide a fast and convenient source of protein at an affordable price.
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Advantages of gaining muscle mass:
1. Better Health and Function:
Building muscle helps to manage the symptoms of many serious, chronic conditions. Doing weight-bearing exercises to build muscle mass can also help build bone density, which helps prevent and ease the symptoms of osteoporosis. Increased muscle mass usually means more strength, which can help perform routine activities in a better way.
Muscle takes up less space and looks tighter than fat tissue. Muscle mass helps in adding to keep the body lean and toned. Increased muscle can make the clothes fit better and help feel better about oneself, even if any weight is not lost. Muscle mass can also fill out a skinny frame healthfully.
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3. Increased Metabolism:
Having a greater percentage of muscle mass can make the body burn more calories at rest.. Adding muscle to the body frame can help burn more calories daily.
4. Weight Control:
As far as metabolism goes, muscle mass is the “engine” of the calorie-burning activity. Exercising is done to give strength, and increase the muscle mass. The more toned the muscles, the easier it is to maintain weight.
5. Increased Strength:
Adults who perform adequate strength and resistance training can increase their strength as much as threefold within two to three months. Increasing the strength will help to lead a more active lifestyle infused with spontaneous activity.
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6. Reduced Risk of Injury:
Building muscle also helps protect the joints from injury. As age advances, balance may become an issue that can lead to fractured hip bones or other injuries related to falls. Stronger muscles help support the joints.
7. Blood flow:
Rigorous workouts help to increase blood flow into the muscle. This is the main goal of muscle mass or muscle building.
8. Better Athletic Performance:
Whether it is a professional or an amateur athlete, building muscle bulk, raises the level of performance.
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9. Decreases the effects of Sarcopenia:
10. Miscellaneous Benefits:
Increased muscle mass makes one stronger thereby having more stamina while performing physical activities. Stronger muscles also counteract the side effects of weak muscles, which may cause instability and structural pain. Strong, toned muscles also enhance your appearance, boost your self-esteem and make a person feel better overall.