Bodyweight exercises are a great way to build a healthy body and good physical condition.
To continue to harden all of your muscles without using weights or machines, learn to perform your usual exercises,
By applying the principle of "additional contraction".
Free weight exercises, or exercises "without equipment", allow an effective and gentle work of the musculature and physical condition .
By also forcing yourself to contract your muscles during the movement, you amplify the effects of the exercise.
This so-called additional contraction technique is economical:no need for weights or dumbbells.
And what a space saving:you can practice it anywhere.
In addition to these practical advantages, it allows a more intense muscular solicitation which results in a harder musculature and more prominent.
The additional contraction improves body control by the brain.
Three exercises interest us today:
- the squat;
- the good morning;
- pumps.
To warm up, perform 10 repetitions of each movement.
Now repeat the exercises one by one, applying the additional contraction technique.
For each repetition of each movement:
- get into the starting position;
- inhale then contract the muscles targeted by the exercise (glutes for squats, back muscles for good-mornings and pectorals for push-ups).
- perform a complete repetition while maintaining this additional contraction;
- when you return to the starting position, exhale and relax the muscles;
- repeat for the following repetitions.
Count 5 repetitions per exercise. After this second round, repeat each exercise, contracting this time as hard as possible .
Perform a fourth and final round without contraction additional the , with 10 repetitions per exercise (like the warm-up round).
The additional contraction technique is extremely effective for developing toned muscles.
It takes practice and concentration, so persevere! And don't forget to leave a comment if you have any questions.
