Can self-weight training increase muscles?
Not necessarily. It depends on a person's physical condition.
Everyone's training base is different. For people who are already very thin and can gain muscle as long as they practice, their congenital conditions are superior. Therefore, self-weight training can completely achieve the effect of muscle gain. For a long time, I don't have to go to the gym to lift iron. For people who already have certain muscles and want to become stronger, their muscles have entered the platform period, and it is not enough to rely on their own weight, so they need to cooperate with the heavy equipment in the gym for further training.
Advantages and disadvantages of self-esteem training
First, the benefits of self-esteem training:
1. Enhance your balance and flexibility.
Because in self-weight training, we can only use our own weight, and we won't use extra equipment. All kinds of machines used in the gym can help you keep your balance and exercise the right muscles during practice. But you can't use these assistive devices in self-weight training, and self-weight training is more flexible, supported and kept stable by ourselves, so that we can exercise the balance of use of all parts of the body without mechanical assistance.
2. Greatly increase your strength
When you train by your own gravity, all parts of your body will feel the pressure and gravity you bring. This kind of exercise in the gym is different, because when you exercise in the gym, you will use all kinds of equipment and then use all kinds of auxiliary forces to achieve your desired goals.
3. Make it easier for you to stick to it.
When you train with your own weight, you won't have the power of equipment, and you won't carefully calculate how many calories you burned today. Therefore, in order to achieve your goal, sometimes you will train more, so that your body can get better training more easily. Therefore, self-respect training is easier to adhere to than training in the gym.
Second, the shortcomings of self-esteem training:
Because self-weight training only uses the body's own weight for training. Therefore, the training effect of muscle augmentation is a little worse than that of conventional training, and a reasonable training plan should be made according to your own needs.
The best action of self-weight training
1 Squat
Squat does not need any equipment, but it is a very effective way to exercise. This exercise can mainly exercise everyone's legs and buttocks. Some people worry that their thighs will become thick under constant exercise, but in fact, as long as everyone does the right actions, they don't have to worry about whether they will make their thighs thicker. In addition, for women, doing squats often also helps to improve the hip line. Some girls' hip lines are not very good-looking, and their hips are a little droopy, so after squat, everyone's hips will become more warped and more straight. Squat can also improve muscle endurance and is a suitable way for both men and women.
2 push-ups
Push-ups are training actions to exercise pectoralis major, anterior triangle and triceps, and test the muscle strength of the whole body. If you can do push-ups, it shows that you have some control over shoulder fixation, core stability and shoulder movement.
In addition, push-ups play a significant role in "increasing body thickness and mass", and both the antagonism required in competition and the physical stability required for hitting the ball can be exercised from push-ups. If freehand push-ups are a piece of cake for you, you can consider carrying them on your back with bars, irons or weighted vests to increase your load.
Three push-ups
We need a yoga mat to do this. First of all, we should lie on the yoga mat, then put our arms back tightly and feel the "squeezing" of our shoulders. Our abdomen is close to the yoga mat, and our upper body stands back as far as possible, keeping our legs and abdomen close to the yoga mat.
4 roll belly
The most important thing in this sport is to exercise the abdomen, but we will definitely let other ministries participate in the process of unarmed practice. This sport does not need any sports equipment, but it is very effective. When doing this exercise, you only need to prepare a yoga mat first, and then lie on your back on the yoga mat for belly rolling. Through equipment training, the effect is not great, but no sports equipment is needed. Starting the exercise directly through your own muscles is very effective. During exercise, the upper part of abdominal muscles is the main source of strength, so the most important action is to stimulate the upper part of abdominal muscles. For this action, the biggest question is whether the action is standardized. If the action is standardized, the effect must be very good.
Why doesn't self-esteem training work?
If your self-esteem training doesn't work, there is only one reason! That is that you don't work hard.
Ordinary people often can't overcome laziness when training at home, or their training plans are often disrupted by trivial matters. Self-weight training at home can achieve the same effect as the gym, provided that you work hard, don't relax and persist.