The most efficient way to burn fat, build muscle and get an amazing workout is by using your body weight to perform specific exercise circuits. During body weight circuits you complete one exercise after another with fixed periods of less intense activity or with short periods of rest (20-30 seconds) between intense bursts of activity. Each exercise involved in body weight circuit training uses multiple muscle groups, burns fat and provides cardiovascular benefits. Basically, spending hours on a treadmill or in a cardio class is an inefficient use of your time and could be preventing you from getting into the best shape of your life!
There are four essential bodyweight exercises that all others are established from. These are the plank, push-ups, squats and pull-ups. If you are new to bodyweight training, you may have a hard time performing some or all of these exercises. There are many ways to start training your body but a great device is a bodyweight suspension trainer. You can use them at home or outdoors and many of the exercise routines take 30 minutes or less.
Bodyweight suspension trainers can provide an intense full body workout in a short amount of time making it great for busy lifestyles. You will get a complete workout of your arms, shoulders, chest, legs, abs, core and back from anywhere at any time of day. When you use a suspension trainer, you are constantlyengaging your core and other muscle groups to stabilize and balance yourself through the exercises. When using the suspension trainer, your core muscles must continuously engage in order to keep you steady during your workouts even when performing upper or lower body exercises like push-ups or squats. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether playing sports or during daily activities. Most sports and other physical activities depend on stable core muscles.
Exercises that use standard weight machines usually isolate one muscle group at a time. The suspension trainers, on the other hand, provide less structure and force several muscle groups to work at the same time. For example, suspension single leg squats train your ability to resist rotation in the hips and builds stronger glutes, core and hamstrings because you must resist the force of your torso from rotating or tilting. When doing a regular 2-leg squat, it is unlikely that you will notice if one hip rotates because you can use your other hip to stabilize. You will improve your strength and balance without putting added stress on your knees and spine. The suspension trainer is much more gentle on your joints than traditional bodyweight exercises. The mid air suspension prevents increased resistance and force on your joints. Suspension training is also beneficial for those recovering from an injury. It aids in recovery by allowing you perform exercises without further injury to the area and by improving range of motion, flexibility and slowly strengthening the area of injury.
Use the suspension training system to help you progress into exercises like a pull-up. For example, many of us are unable to perform just one pull-up. The pull-up motion can be compared to climbing a rope or a tree. This is a foundational movement that we should all be able to perform, however, because of our lifestyles and daily activities (or lack thereof) we are not able to accomplish. Finding a location to do pull-ups can also be difficult and if you do not have the upper-body strength to do just one it can be a struggle to progress. Suspension trainers will help you progress and scale your movements building strength towards a full pull-up as well as other movements like squats and push-ups.
I have been using a fantastic new and affordable suspension training system from Fit and Me. This premium suspension system comes with specific exercises and videos that are ideal for all levels from beginner, intermediate to advanced. You simply attach the straps to a door with the included attachment system or secure them to different anchor points such as trees, bars or even playground equipment. You use your body weight and perform the movements at different positions and angles. Just prior to and during every exercise you want to stabilize your body by tightening your core. This will become easy to do over time with a little practice. Your core muscles are essential to all your daily movements and help maintain posture, balance and improve your athletic performance.
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