In this modern world, we use to see a lot of people ridiculed as 'fat' or 'lean'. To overcome this, they move on to gym, try out some new medicines, new techniques. Before switching over to it, its better to know which to choose and which not to. "Nithish George Ninan" is trying his level best to make people aware about all this.
Persons who are willing to work out in gym for keeping themselves fit are finding it very hard because of the time constraints provided in a single day for their office or for their family. What else can be done for staying fit? Bodyweight exercises are the perfect solution for this. Hardly they need to spend maximum of 1 hour which can be done inside the home. So, be a part of gymless revolution. So, what is bodyweight exercise? The concept of bodyweight exercises is mainly using your own bodyweight and quality of inertia as means to develop your own physique. It was being derived from 'calisthenics'. Calisthenics comes from a greek word which means beauty and strength.It was named after a greek historian 'Callisthenes'. There are many bodyweight exercises available in this world. Some of them are as follows:-
Done by bringing one leg forward and almost kneeling on
the back leg. Once the forward leg makes 90o angle, then move
up and repeat. There are many types of lunges like forward lunge, backward
lunge and walking lunge etc.
2. Jumping Jacks (Star
Done by jumping to a position with
the legs spread wide and the hands touching overhead and then returning to a
position with the feet together and the arms at the sides.
Done by lying down with the back on the floor, knees bent and bottoms of
feet against the floor. The shoulders
are then lifted off the floor, bringing the chest closer to the knees and to
lower back to floor with a smooth movement.
Only a concentrated but shorter movement of
the abdominals is preferred as compared to sit-up. Shoulder blades are lifted
off the floor, and abdominals tightened.
Performed face down on the floor,
palms against floor under the shoulders, toes curled upwards against the floor.
The arms should go from fully extended in the high position to nearly fully
flexed in the low position, while making sure to avoid rest on the floor.
The body is lifted up and moved
down in a slow controlled manner by grasping an overhead bar using a shoulder-width
Standing with feet shoulder
width apart, squatting down as far as possible, bringing the arms forward
parallel to the floor and returning to standing position.
Standing on a platform with an
edge where the heels can hang, lift the body on the balls of the feet and then
slowly return to starting position.
Done between parallel bars by
keeping the feet crossed and body is lowered until the elbows are in line with
the shoulders. The subject then pushes up until the arms are fully extended,
but without locking the elbows.
10. Flutter kick:-
Lying on your back, hands in
fists under buttocks, move feet up and down near the ground.
Holding the ‘top’ position of
a press up for extended periods of time.