Bodyweight Exercises for Strength and Muscle RP from ABOUT.com article

I read this article on bodyweight exercise and felt Mr. Paul Rogers did a very good job communicating the benefits of Bodyweight exercise.  I felt it was valuable enough to repost.  The suggestions can all work well with SoloStrength FUSE home gym personal training fitness station and our lifestyle programs!  Enjoy!

Bodyweight Exercises for Strength and Muscle

Use Your Bodyweight in a Weight Training Workout

By Paul Rogers, About.com

Updated: October 31, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Pull-up in progress

Photo (c) Paul Rogers and Cooloola Fitness

Using the weight of your own body to create resistance was one of the earliest forms of strength training. It's easy to learn, effective, and you can do it just about anywhere.

Although you can get quite inventive, the following exercises are the primary bodyweight exercises and how to do them. It's a somewhat fine distinction, but the core resistance bodyweight exercises are not the same as calisthenics, stretching, plyometrics or most yoga exercises (in my opinion anyway), although they may include elements of all these disciplines.

The exercises form the core of any bodyweight workout program. Many others are variations and trivial modifications.

Push-ups¹

The push-up is a classic bodyweight exercise, and it demonstrates quite clearly the principle of bodyweight resistance training.

1. Lie face down on the floor, preferably on a firm carpet or mat or rubber surface, with feet together.

2. Place your hands on the floor at shoulder level, facing forward. Keep a slight bubble in the hands and fingers, rather than positioning them flat on the hard surface.

3. Raise your body up on the hands and toes until elbows are nearly straight, then lower to a point where the elbow is at a right angle. Don't let your body touch the floor.

4. One "up and down" is one push-up repetition. Don't go too fast or too slow. Keep the head and neck steady.

5. Do as many as you can in one minute, rest, then try again. Rest your knees on the ground if you find the exercise difficult when you first start out.

The push-up develops strength in the chest, shoulders and the triceps muscles of the upper arms.

Variations include resting knees on the floor, using a wide or narrow hand position and using one arm to perform the push-up motion (for the tough guys and girls).

The Squat²

The squat without weights may seem easy, but once you get up around the 20 rep mark it starts to take a toll on the knees, upper legs and butt until you build some condition. Here's how it goes:

1. Stand with feet about shoulder width apart. Keep hands on your hips, crossed over the chest, held out in front, or at your sides. I like the hands out in front because it allows you to settle back a little into the squat and put some emphasis on the butt muscles and hamstrings.

2. Keeping the back straight, bend the knees and squat down until your knees are are at approximately 90 degrees (a right angle).

3. Push up to the starting position and repeat. The squat develops legs and butt muscles and, over time, may strengthen knee joints. However, be cautious with this exercise if you have an existing knee injury or feel knee pain at any stage in the workout.

4. Start with 3 sets of 10 repetitions.

Lunges

The lunge is a fundamental bodyweight exercise. Done in sets of 8 or more (each leg), lunges provide strength, balance and flexibility training. You can see how to perform the lunge in this example of a weighted lunge³.

Options include a variety of arm positions -- at the sides, straight out in front, raised at each side, crossed at the chest or straight up overhead. Try them all, as each arm position provides a slightly different emphasis and perhaps level of difficulty. For example, the arms raised at the sides provides better balance and stability than arms crossed at the chest.

Other more advanced options include the backward lunge and the 45-degree angle side lunge.

Crunches

Crunches are a key exercise for strengthening the abdominal muscles. Many different types of crunches are possible. Some of the best are:

• Standard crunch, in which the shoulders are raised off the floor while you contract the abs
• Reverse crunch, in which the legs and knees are raised off the floor while you contract the abs
• Combo crunch, which is a combination of both of the above
• Bicycle crunch, which includes all of the above and you peddle the legs in the air as well (see examples in this article on best crunches⁴)

Dips

Dips are performed with a chair or bench. You can also use a special machine at the gym that helps you. These are called "assisted dips." These instructions are for the standard dip from a bench:

1. Make sure you select a secure bench or chair that will not slide from under you.

2. Sit on a bench or chair and slide your butt forward off the bench so that you are supporting your whole body weight on your hands, with your butt hanging and your feet on the ground. You can see how it's done in thisvideo demonstration⁵.

3. Lower your body down until the elbow is at about 90 degrees (a right angle). Don't go below this, as the shoulder joint can get in a position that may not be safe for some people.

4. You can start out with the legs bent at about 90 degrees and your feet more or less flat on the floor, then extend them out as you get stronger until your "dipping" on your heels with your feet stretched out in front of you.

Pull-ups and Chin-ups

1. Stand below the bar, steady, then jump up and grab the bar with an overhand grip a little wider than shoulder width.

2. Haul yourself up so that your mouth is about level with the bar. You can go higher if you want to clear the chin.
3. Pull your shoulder blades back at the same time as you lift.

Variations include using an underhand or wide and narrow grips, claps, alternating over- and underhand, leg position and more.

Do as many as you can in a minute, then see if you have anything left for another set.

Pull-ups are demonstrated in this article⁶. It's a difficult exercise for many people, especially women. While pull-ups or chin-ups are a good example of a bodyweight exercise, you may not have a pull-up bar at home or anywhere convenient. Most gyms have a pull-up bar, and you can improvise at home or away with a beam or bar meant for other things. Make sure it's solid and secure.

These six bodyweight exercises are all you need to build good strength and muscle in a fitness program. Don't forget that you can use most of them at just about any time and any place.

This About.com page has been optimized for print. To view this page in its original form, please visit: http://weighttraining.about.com/od/weighttrainingbasics/a/bodyweight.htm

©2009 About.com, Inc., a part of The New York Times Company. All rights reserved.

---

Links in this article:

1. http://www.exrx.net/WeightExercises/PectoralSternal/WtPushup.html
2. http://weighttraining.about.com/od/exercisegallery/tp/dumbbell_sh_squat1.htm
3. http://weighttraining.about.com/od/beginningweighttraining/tp/weighted_lunge.htm
4. http://exercise.about.com/od/abs/ss/abexercises.htm
5. http://www.youtube.com/watchv=u3ZfAM9eHWQ
6. http://weighttraining.about.com/od/exercisegallery/tp/pullup.htm

Bodyweight Exercises for Strength and Muscle RP from ABOUT.com article

I read this article on bodyweight exercise and felt Mr. Paul Rogers did a very good job communicating the benefits of Bodyweight exercise.  I felt it was valuable enough to repost.  The suggestions can all work well with SoloStrength FUSE home gym personal training fitness station and our lifestyle programs!  Enjoy!

Bodyweight Exercises for Strength and Muscle

Use Your Bodyweight in a Weight Training Workout

By Paul Rogers, About.com

Updated: October 31, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Pull-up in progress

Photo (c) Paul Rogers and Cooloola Fitness

Using the weight of your own body to create resistance was one of the earliest forms of strength training. It's easy to learn, effective, and you can do it just about anywhere.

Although you can get quite inventive, the following exercises are the primary bodyweight exercises and how to do them. It's a somewhat fine distinction, but the core resistance bodyweight exercises are not the same as calisthenics, stretching, plyometrics or most yoga exercises (in my opinion anyway), although they may include elements of all these disciplines.

The exercises form the core of any bodyweight workout program. Many others are variations and trivial modifications.

Push-ups¹

The push-up is a classic bodyweight exercise, and it demonstrates quite clearly the principle of bodyweight resistance training.

1. Lie face down on the floor, preferably on a firm carpet or mat or rubber surface, with feet together.

2. Place your hands on the floor at shoulder level, facing forward. Keep a slight bubble in the hands and fingers, rather than positioning them flat on the hard surface.

3. Raise your body up on the hands and toes until elbows are nearly straight, then lower to a point where the elbow is at a right angle. Don't let your body touch the floor.

4. One "up and down" is one push-up repetition. Don't go too fast or too slow. Keep the head and neck steady.

5. Do as many as you can in one minute, rest, then try again. Rest your knees on the ground if you find the exercise difficult when you first start out.

The push-up develops strength in the chest, shoulders and the triceps muscles of the upper arms.

Variations include resting knees on the floor, using a wide or narrow hand position and using one arm to perform the push-up motion (for the tough guys and girls).

The Squat²

The squat without weights may seem easy, but once you get up around the 20 rep mark it starts to take a toll on the knees, upper legs and butt until you build some condition. Here's how it goes:

1. Stand with feet about shoulder width apart. Keep hands on your hips, crossed over the chest, held out in front, or at your sides. I like the hands out in front because it allows you to settle back a little into the squat and put some emphasis on the butt muscles and hamstrings.

2. Keeping the back straight, bend the knees and squat down until your knees are are at approximately 90 degrees (a right angle).

3. Push up to the starting position and repeat. The squat develops legs and butt muscles and, over time, may strengthen knee joints. However, be cautious with this exercise if you have an existing knee injury or feel knee pain at any stage in the workout.

4. Start with 3 sets of 10 repetitions.

Lunges

The lunge is a fundamental bodyweight exercise. Done in sets of 8 or more (each leg), lunges provide strength, balance and flexibility training. You can see how to perform the lunge in this example of a weighted lunge³.

Options include a variety of arm positions -- at the sides, straight out in front, raised at each side, crossed at the chest or straight up overhead. Try them all, as each arm position provides a slightly different emphasis and perhaps level of difficulty. For example, the arms raised at the sides provides better balance and stability than arms crossed at the chest.

Other more advanced options include the backward lunge and the 45-degree angle side lunge.

Crunches

Crunches are a key exercise for strengthening the abdominal muscles. Many different types of crunches are possible. Some of the best are:

• Standard crunch, in which the shoulders are raised off the floor while you contract the abs
• Reverse crunch, in which the legs and knees are raised off the floor while you contract the abs
• Combo crunch, which is a combination of both of the above
• Bicycle crunch, which includes all of the above and you peddle the legs in the air as well (see examples in this article on best crunches⁴)

Dips

Dips are performed with a chair or bench. You can also use a special machine at the gym that helps you. These are called "assisted dips." These instructions are for the standard dip from a bench:

1. Make sure you select a secure bench or chair that will not slide from under you.

2. Sit on a bench or chair and slide your butt forward off the bench so that you are supporting your whole body weight on your hands, with your butt hanging and your feet on the ground. You can see how it's done in thisvideo demonstration⁵.

3. Lower your body down until the elbow is at about 90 degrees (a right angle). Don't go below this, as the shoulder joint can get in a position that may not be safe for some people.

4. You can start out with the legs bent at about 90 degrees and your feet more or less flat on the floor, then extend them out as you get stronger until your "dipping" on your heels with your feet stretched out in front of you.

Pull-ups and Chin-ups

1. Stand below the bar, steady, then jump up and grab the bar with an overhand grip a little wider than shoulder width.

2. Haul yourself up so that your mouth is about level with the bar. You can go higher if you want to clear the chin.
3. Pull your shoulder blades back at the same time as you lift.

Variations include using an underhand or wide and narrow grips, claps, alternating over- and underhand, leg position and more.

Do as many as you can in a minute, then see if you have anything left for another set.

Pull-ups are demonstrated in this article⁶. It's a difficult exercise for many people, especially women. While pull-ups or chin-ups are a good example of a bodyweight exercise, you may not have a pull-up bar at home or anywhere convenient. Most gyms have a pull-up bar, and you can improvise at home or away with a beam or bar meant for other things. Make sure it's solid and secure.

These six bodyweight exercises are all you need to build good strength and muscle in a fitness program. Don't forget that you can use most of them at just about any time and any place.

This About.com page has been optimized for print. To view this page in its original form, please visit: http://weighttraining.about.com/od/weighttrainingbasics/a/bodyweight.htm

©2009 About.com, Inc., a part of The New York Times Company. All rights reserved.

---

Links in this article:

1. http://www.exrx.net/WeightExercises/PectoralSternal/WtPushup.html
2. http://weighttraining.about.com/od/exercisegallery/tp/dumbbell_sh_squat1.htm
3. http://weighttraining.about.com/od/beginningweighttraining/tp/weighted_lunge.htm
4. http://exercise.about.com/od/abs/ss/abexercises.htm
5. http://www.youtube.com/watchv=u3ZfAM9eHWQ
6. http://weighttraining.about.com/od/exercisegallery/tp/pullup.htm

Another SoloStrength installation! (alongside Technogym)

We recently had an installation at the beautiful Langley Rec Centre, which otherwise was primarily Technogym equipment otherwise.  We love Technogym equipment, and think our products well compliment each other. We hope to work with them one day to help us reach our international market that is very challenging as a smaller company right now!  This isn't the first time we have come across Technogym equipment in facilities where we have installed our SoloStrength FUSE bodyweight circuit training and fitness exercise system.  Trainers LOVE it, they can do most of the work they want to do with clients on our system alone, and keeps their activity client centered rather than running around between stations.   We get fantastic feedback by trainers and home users alike, and we appreciate it all!  Thankyou!  Below is a photo of one of the trainers getting familiar with their new piece, she was SO excited.  Now I love SoloStrength, because I know what can be done with it, and how a person feels using it, but to see others as excited as I am (and even more sometimes!), is really wonderful and encouraging.  Thank you for your orders, support, keep the use ideas rolling in and all feedback is appreciated!  We have made some small modifications on our Gen.2 version which we are taking orders on now!  Put the best all in one bodyweight exercise and bodyweight fitness system on your list today!  visit us at www.solostrength.com to put in your order or call 604.818.6225 with any questions!

Another SoloStrength installation at a primarily Technogym filled facility in the beautiful Rec. Center in Langley, BC

Another SoloStrength installation! (alongside Technogym)

We recently had an installation at the beautiful Langley Rec Centre, which otherwise was primarily Technogym equipment otherwise.  We love Technogym equipment, and think our products well compliment each other. We hope to work with them one day to help us reach our international market that is very challenging as a smaller company right now!  This isn't the first time we have come across Technogym equipment in facilities where we have installed our SoloStrength FUSE bodyweight circuit training and fitness exercise system.  Trainers LOVE it, they can do most of the work they want to do with clients on our system alone, and keeps their activity client centered rather than running around between stations.   We get fantastic feedback by trainers and home users alike, and we appreciate it all!  Thankyou!  Below is a photo of one of the trainers getting familiar with their new piece, she was SO excited.  Now I love SoloStrength, because I know what can be done with it, and how a person feels using it, but to see others as excited as I am (and even more sometimes!), is really wonderful and encouraging.  Thank you for your orders, support, keep the use ideas rolling in and all feedback is appreciated!  We have made some small modifications on our Gen.2 version which we are taking orders on now!  Put the best all in one bodyweight exercise and bodyweight fitness system on your list today!  visit us at www.solostrength.com to put in your order or call 604.818.6225 with any questions!

Another SoloStrength installation at a primarily Technogym filled facility in the beautiful Rec. Center in Langley, BC

The fitness approach that works everyday...

HI Everyone!
I'm going to start this off by being really direct about what we are here to do, and what we are offering. "WE" is me really, and a whole lot of great people that I get to work with from time to time, and associate with in the fitness/health/wellness industry.

I developed the SoloStrength FUSE (that's a shorty way of saying Fitness Utility for Strength and Energy), to utilize as a very versatile tool for bodyweight exercises and stretching programs (our basic versions we call the SoloStrength Lifestyle Programs). Little did I know, that people would be able to have so much FUN with it, but then again, movement, and fitness activity is fun by nature, so I guess it makes sense that kids take to it as much as adults, and it's simple enough that everyone can really enjoy it.

That was really the goal in designing and developing SoloStrength; To provide a simple to use, versatile, family and beginner friendly system, that could be taken to extremely challenging levels. I believe we have achieved that goal, and when we see people enjoying SoloStrength, I'm certain we did.

Some people look at SoloStrength, and suggest that it's quite big, or that it doesn't do very much (bells and whistles). I like to point out that for an "all-in-one" system, its the smallest option available, it fits in standard ceiling heights (and who uses vertical space anyway?), and it takes less than 3.5' square floorspace when not in use. One trainer that was on SoloStrength recently made the statement that "it's the swiss army knife of fitness equipment...there isn't anything you can't do with it!".  We tend to agree ;)  Additionally, our system takes the least floor space of any full body system and we believe is the best, most versatile, best value home gym system on the market; and it looks great too!

 We stand behind it with a lifetime warranty (limited) on our product (for consumer home use), and 5 years for commercial applications. 

The premise behind the approach we took, is quite logical really. Simplicity. There are three main things that restrict people's success in achieving and MAINTAINING fitness for longer periods of time (than the usual roller coaster that most people experience). I would like to illustrate these below.
1. Barriers to start (convenience, preparation, scheduling).  

2. Time required to achieve desired state (absolute least time using SoloStrength).

3. Enjoyment and results. (results are fun, feeling energized, connected and strong is FUN).

What we want to do is show you with this site, everyday people (that's EVER BODY) beginners, trainers, athletes, working professionals, geeks, parents, bodybuilders, ...how ever you choose to live, can utilize the SoloStrength FUSE system, for a great addition to your life, to support incredibly powerful health and vibrant active living.  The lifestyle you want is your choice, but SoloStrength will support it, and after you use it the first time, you won't want to be without it.  That's our confidence, and it comes from the people who use it, buy it, and enjoy...living with SoloStrength.  Post your comments, questions, and your favourite ways of living a healthy active lifestyle, and hope to talk to you soon!

The fitness approach that works everyday...

HI Everyone!
I'm going to start this off by being really direct about what we are here to do, and what we are offering. "WE" is me really, and a whole lot of great people that I get to work with from time to time, and associate with in the fitness/health/wellness industry.

I developed the SoloStrength FUSE (that's a shorty way of saying Fitness Utility for Strength and Energy), to utilize as a very versatile tool for bodyweight exercises and stretching programs (our basic versions we call the SoloStrength Lifestyle Programs). Little did I know, that people would be able to have so much FUN with it, but then again, movement, and fitness activity is fun by nature, so I guess it makes sense that kids take to it as much as adults, and it's simple enough that everyone can really enjoy it.

That was really the goal in designing and developing SoloStrength; To provide a simple to use, versatile, family and beginner friendly system, that could be taken to extremely challenging levels. I believe we have achieved that goal, and when we see people enjoying SoloStrength, I'm certain we did.

Some people look at SoloStrength, and suggest that it's quite big, or that it doesn't do very much (bells and whistles). I like to point out that for an "all-in-one" system, its the smallest option available, it fits in standard ceiling heights (and who uses vertical space anyway?), and it takes less than 3.5' square floorspace when not in use. One trainer that was on SoloStrength recently made the statement that "it's the swiss army knife of fitness equipment...there isn't anything you can't do with it!".  We tend to agree ;)  Additionally, our system takes the least floor space of any full body system and we believe is the best, most versatile, best value home gym system on the market; and it looks great too!

 We stand behind it with a lifetime warranty (limited) on our product (for consumer home use), and 5 years for commercial applications. 

The premise behind the approach we took, is quite logical really. Simplicity. There are three main things that restrict people's success in achieving and MAINTAINING fitness for longer periods of time (than the usual roller coaster that most people experience). I would like to illustrate these below.
1. Barriers to start (convenience, preparation, scheduling).  

2. Time required to achieve desired state (absolute least time using SoloStrength).

3. Enjoyment and results. (results are fun, feeling energized, connected and strong is FUN).

What we want to do is show you with this site, everyday people (that's EVER BODY) beginners, trainers, athletes, working professionals, geeks, parents, bodybuilders, ...how ever you choose to live, can utilize the SoloStrength FUSE system, for a great addition to your life, to support incredibly powerful health and vibrant active living.  The lifestyle you want is your choice, but SoloStrength will support it, and after you use it the first time, you won't want to be without it.  That's our confidence, and it comes from the people who use it, buy it, and enjoy...living with SoloStrength.  Post your comments, questions, and your favourite ways of living a healthy active lifestyle, and hope to talk to you soon!

SoloStrength in Elements for Living

SoloStrength BLOG in ELEMENTS FOR LIVING

October 24, 2008 — solostrength | Edit

 

Here at elements living, we love taking our work home with us…mostly because our work is creating a healthy, fit lifestyle! And if you’re like us, then you’re definitely taking your fitness outside of the gym, too. (No, we’re not talking about those sweaty yoga mats!)    But how many times have you tripped over that rowing machine on your way to the bathroom? Do you even remember how to work the contraption you bought on QVC last month? Toss it.  For a home fitness machine that’s easy on the eyes and easily fits into your home or studio (not to mention also packs a fitness wallop), SoloStrength’s FUSE is the way to go.  Designed by award-winning industrial designer Paul Conder and consisting of a platform, support bar, and “Solo Comfort Grip Bar”, the FUSE breaks your fitness routine down to an almost Zen simplicity: by adjusting the grip bar and changing your exercise position, you can create a variety of movements that work almost every single muscle group.  Programs only take about 20 minutes and are suitable for novice to expert levels. In fact, the whole family can use the FUSE for an all-in-one system to strengthen and tone muscles.  As the company motto states: “One Life, One Body, One Bar. It’s all you need.” Does it get any simpler than that?  Find out more at www.SoloStrength.com

Last Updated ( Friday, 24 October 2008 )

Posted in Uncategorized.