With people struggling to get used to the new normal, home workouts aren’t going anywhere anytime soon. Why? Well, even though things have gotten in control and life is slowly returning back to normal, we cannot go back exactly to how things were before. The precautions and safety measures are here to stay.
The pandemic leads to the closure of all places where humans could come into close contact, including gyms. In some places, gyms have opened up. However, in many places, they continue to remain closed. People are trying to get accustomed to the idea of working out at home. They are still afraid to go out and risk catching any kind of germs. Those who are serious about their fitness are opting for home workouts, setting up their gyms at home, and using their body weight along with the few pieces of workout equipment they are available with. Also, when gyms get operational all over the world, their workout classes are going to look a lot different than before the pandemic. Since a large chunk of the population is going to work out at home due to ease and caution.
Working Out at Home with Bodyweight
You only workout at home quite effectively with a few selected pieces of equipment. Many people don’t know this but there is a lot that you can do using your bodyweight regardless if you have the strength or mass goals.
If you feel that your home workouts are not challenging enough, and you are seeking ways to boost power, endurance, and speed. Here are few sure-fire ways to up your game while working out at home:
If you are looking to make bodyweight workouts challenging for yourself, the first thing that you have to do is add weight. Some of the best options are a heavy medicine ball, a kettlebell, and a few sets of dumbbells. And in case you don’t have any actual weights, you could always get creative and whip up some of your own.
Here is how:
- Take a duffel bag and put in some heavy stuff inside. You can use it as a makeshift sandbag.
- Or you could fill up some milk jugs with water and then use them in place of dumbbells.
- Make a weight vest as well by filling up a backpack with heavy stuff.
And these options can add difficulty and variety to your home workouts. See that you get a good grip on the full bodyweight version of the exercise first before you add any weight. Beginners tend to make mistakes often while adding weight to lunges and squats when are not skilled enough to do basic body weight squats even.
A basic rule is that you should ensure that you are capable of doing at least ten clean reps of the bodyweight version of the exercise before adding the additional weights. There may be few exceptions in some cases, but on the whole, it is a good rule to follow. And if you are unsuccessful in doing the bodyweight version of the exercise yet, there is no need to mix in the weights.
Adding a plyometric element to the exercise is one of the best ways to make your bodyweight exercises more challenging for you. Plyometrics are also called plyos or jump training. These are the exercises in which the muscles exert maximum force in short intervals of time. The idea is the boost the power. These are usually used in martial arts, basketball, and sprinting to boost performance.
With the help of Plyos, you can significantly add to your bodyweight exercises’ difficulty level. They are a great way to enhance the intensity and efficiency of the workout. When it comes to plyos, they are never easier. They are an endless challenge. So, you can always strive for more and try to achieve higher goals.
Listed below are some easy ways you can make the basic bodyweight exercises into plyometric exercises:
- Bodyweight Squats: broad jumps, squat jumps, snowboarder jumps, and squat tuck jump combos.
- Calf Raises: You can do single leg hops and single-leg broad jumps
- Push-Ups: You can do clapping push-ups, push up hops, and superman pushups as well
- Pull-Ups: Do explosive pull-ups.
Take it Slow
another effective tip to add challenge to your bodyweight exercise regimen is to slow down. A large number of people depend on momentum during difficult exercises so they can pass the sticking point. However, doing slow movements or slowing down the movements takes away that momentum. This makes each of the reps quite difficult.
You can try it yourself. Doing a few reps of super slow push-ups is a lot more difficult to double or triple the amount of the same of fast push-ups. With plyometrics, you could use the slowdown method for any bodyweight exercises like squats and pistol squats, pull-ups, and push-ups.
Also, you could use slow reps to add them as negative. At the end of each set. Or, you could use them instead of full movement if u wish to build up additional strength. Adding super slow negative at the end of each workout could massively turn your strength up a notch.
Do not quit. Keep challenging yourself. There are so many ways to make the home and bodyweight workouts harder and add variety. And if you ever think that your workout is too easy or comfortable for you, then you have found ways to boost the challenge.
The key methods that help with the increasing difficulty level of your bodyweight workouts are as follows:
- Increase the intensity
- Increase the load. You can do this by using weights or transitioning to unilateral movements.
- Change the speed. Do this by going faster or slower.
- Boost the length of your actual workout by boosting endurance.
- Get creative and use things around the house as equipment. For example, you can use chairs for dib bars.
It all boils down to your individual goals. Depending on that, you can focus on any of the mentioned-above to achieve your fitness goals. The best thing to do would be if you do little of each to keep your workouts challenges.
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