{"id":3470,"date":"2022-10-27T15:00:03","date_gmt":"2022-10-27T13:00:03","guid":{"rendered":"https:\/\/dasmei.at\/?p=3470"},"modified":"2022-09-14T13:02:37","modified_gmt":"2022-09-14T11:02:37","slug":"bodyweight-training-trainieren-ohne-equipment","status":"publish","type":"post","link":"https:\/\/dasmei.at\/en\/2022\/10\/27\/bodyweight-training-without-equipment\/","title":{"rendered":"Bodyweight training - exercising without equipment"},"content":{"rendered":"
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In addition to a balanced diet, sport and exercise are crucial for physical and mental health. Unfortunately, the intention to exercise is often forgotten or neglected in everyday life.<\/p>\n

Especially in the rainy transition phase from the warm summer months to the frosty winter, many people find it difficult to exercise regularly - because the weather is no longer warm enough to engage in summer sports, but also not cold enough to start doing various winter sports. Although gyms are a good alternative, they are not suitable for everyone. We'll tell you how you can easily train from home, the magic word is Bodyweight training<\/strong>!<\/p>\n\n\t\t<\/div>\n\t<\/div>\n

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What is bodyweight training?<\/b><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n\n\t
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\"Bodyweight\" means \"body weight\" - so bodyweight training is a training session that does not require any additional equipment. The resistance that would otherwise come from dumbbells, cable pulleys and the like is generated solely by your own weight during bodyweight training. The best-known bodyweight exercises include squats, press-ups and deadlifts. Exercises using your own body weight are extremely effective and can be quite strenuous. Your own body is the best training tool. You can do the exercises at home or on the go and the risk of injury is low.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

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Why bodyweight training?<\/b><\/h4>\n\n\t\t<\/div>\n\t<\/div>\n\n\t
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Bodyweight exercises have become increasingly popular in recent years - and for good reason. You can train easily and anywhere without additional equipment and, unlike training on or with machines, you don't just work one specific muscle group in isolation. Balanced exercises using your own body weight always activate several muscles at the same time. These complex movements help the stressed muscles to work better together and ensure greater stability in the body. If you want to keep fit, this form of training is perfect, because with the right execution, endurance is increased, movement is promoted, fat is reduced and muscles and strength are built up. In addition, muscles and joints are trained in a full range of motion, thus promoting mobility and flexibility. So you are not only shaping your own body, but also maintaining and strengthening your health and mobility.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

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Our exercise tips for at home<\/b><\/h3>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>
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Burpees<\/b><\/h4>\n

The burpee, a double push-up jump, requires the entire body and stamina. Performing several consecutive burpees correctly works the legs, buttocks, shoulders, triceps, chest, back extensor and abdominal muscles. Stand up straight with your feet shoulder-width apart. Now get into the push-up position and perform a push-up so that your body is briefly in contact with the floor. Then push yourself up, squat down and jump up with your arms outstretched.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

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Mountain Climbers<\/b><\/h4>\n

Mountain Climbers work your legs, abs, lower back, chest muscles, arms and spine stabilisation. To perform the exercise, start in the push-up starting position with your hands directly under your shoulders. Your body must form a straight line to perform the exercise correctly. Pull one leg towards your upper body and try to touch your chest muscles with your knee. Now straighten your leg again, put your foot down and switch sides.\u00a0<\/span><\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>

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Dips<\/b><\/h4>\n

Dips train your shoulder, arm and chest muscles. All you need as an aid is a park bench or similarly high piece of furniture, such as a bed. Use this as a support. Place your hands backwards on the edge as if you were going to sit down. However, your buttocks do not touch the surface. Instead, extend your legs forwards and bend your hips. Pull your feet towards you so that only your heels touch the floor. In the next step, lower your body in front of the support in a controlled manner. The deeper your arms are bent, the more intensively your drive is trained.\u00a0<\/span><\/p>\n\n\t\t<\/div>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div>

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\"\"<\/div>\n\t\t<\/figure>\n\t<\/div>\n <\/div>\n <\/div>\n<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"In addition to a balanced diet, sport and exercise are crucial for physical and mental health. Unfortunately, the intention to exercise is often forgotten or neglected in everyday life. Especially in the rainy transition phase from the warm summer months to the frosty winter, many people find it difficult to exercise regularly - because the weather [...]","protected":false},"author":11,"featured_media":3495,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1,530,502],"tags":[116,512,98],"_links":{"self":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/3470"}],"collection":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/comments?post=3470"}],"version-history":[{"count":21,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/3470\/revisions"}],"predecessor-version":[{"id":3497,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/posts\/3470\/revisions\/3497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/media\/3495"}],"wp:attachment":[{"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/media?parent=3470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/categories?post=3470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dasmei.at\/en\/wp-json\/wp\/v2\/tags?post=3470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}