Build your ideal body with body weight training! Introducing home workouts that can be done easily without equipment.

For those who cannot find time to go to the gym but want to improve their physical condition, I recommend bodyweight training. The greatest advantage is that you can do it at home or even on a trip, at a moment when you feel like it, without using any training equipment. In this issue, we will focus on “body weight training” and introduce the basic exercises and tips!

3 points to increase the effectiveness of your body weight training!

As is the case with muscle training using equipment, it goes without saying that it is important to use proper form when training with bodyweight to give a firm load to the muscles. The tips for proper form will be introduced in the next chapter, but below are three other points to be aware of when training with bodyweight. Just by being aware of these points, you will be able to greatly increase the effectiveness of your training, so we urge you to put them into practice.

(1) To increase the effectiveness of body-weight training, it is important to have a good sense of speed.

A common mistake in body-weight training is to quickly lower the weight, relying on gravity. However, it is a waste to quickly lower the weights, because the muscles are still loaded by the “eccentric contraction” when lowering them. In weight training, it is important to have a sense of speed by lifting as hard as you can and then lowering slowly.

(2) The number of repetitions should be done until you reach your limit!

Beginners should aim for three sets of 10 to 15 repetitions, but as muscle tone increases with continued training, the theory is to move up to higher levels. In concrete terms, increase the number of repetitions and sets, try training at slower speeds, and so on. The promise is to always train until you reach your limits so that you don’t get stuck in a rut of stimulating the muscles you want to train.

(3) The basic interval is 30-60 seconds! Be careful not to rest too long.

Although not limited to body weight training, rest periods (intervals) between sets are also important to increase effectiveness. Too short and your muscles will just get tired, too long and you will be resting too much, which may reduce the effectiveness of the training by half. Basically, it is said that 30-60 seconds is the best duration, so it is recommended to use a cell phone or kitchen timer to measure the time while performing the exercises. This will allow you to train efficiently without wasting time.