Weight training is useful for building muscles, as well as strengthening heart and bones. For those of you who don't have a burden lito dumbbell or a plate, you can try bodyweight exercise, that is exercise that uses weight as a burden. What are the types of exercise bodyweight? Let's look at the following article.

Types Of Exercise Bodyweight to Build Muscles

Exercise bodyweight is a exercise that uses your weight as a burden. In this type of exercise, you don't need dumbbell or other weight equipment for exercise. You can exercise anywhere and adjust to your abilities. 

Several types of training bodyweight which you can try, among others:

Push up

Push up is a weight exercise that targets the upper body and trains muscle groups such as tricepts, chests, and shoulders. To do so push up You can do the following moves:

• Place your hands on the floor and position them right under your body, slightly wider than your shoulders.
• Range both legs so that the fingers of the feet touch the floor, supporting the lower body.
• Keep your neck, hips and back flat and parallel.
• Bend my elbow and lower your body to the floor. 
• Push your body away from the floor and back to its initial position. 

Also read: Benefits And Actions With Gym Balls For People With Arthritis Rheumatoids

Quat

Quat or squatting to train the lower muscles of the body such as the front muscles of the thigh, buttocks, and hamstring behind the thigh. How:

• Stand tall and open both legs as wide as the shoulder.
• Tighten the body's core, look straight forward, and lower the body down. 
• Bend your knees up to 90 degrees, hold back a few seconds, then return to its initial position. 

Plank

Movement plank train the muscles of the stomach and arms. The movement is similar to the movement push up, but on plank You don't have to push your body down and your hands are placed with a bend position forming a 90-deg angle. In this movement, you have to hold the position of the body facing the floor for a few seconds.

If this movement is too challenging, you can reduce the level of difficulty by supporting the body using doing so from the knee and the hands are positioned as on push up.

Also read: 7 Cardio Exercises Apart From Running That Can Be Done At Home

Glute Bridge

Glute bridge practice buttocks muscles, hamstrings, and stomach muscles. How: 

• Lay on your back with your knees bent and your feet on the floor.
• Tighten the muscles of the stomach and thighs.
• Pull your hips up, hold it for a few seconds. 
• Get your hips down and repeat it several times.

Walking Lungs

Walking Lunges is the modified position of the movement lunges. This exercise is carried out by starting both tight legs and standing upright. Next, take big steps forward to do so lunge, and pull your back knee down. Next, you move forward like walking but still lower your back knee down. 

Burpee

Burpee is the type of exercise that will train your whole body muscle and cardiovascular system. Move burpee involving a jump from a position plank ke push up. This exercise is a tough move for beginners. If you think it's too challenging, you can do it without jumping. 

How to do it:

• Standing upright with legs as wide as the shoulder and hands beside the body.
• Bend your knees and lower your body until your hands touch the floor, like a position squat.
• Make a small leap by pulling your legs back, until the body is in a position plank (body straight from head to toe).
• If you want to add to the challenge, do it once push up while in position plank.
• Place the legs back into position squat, bring your feet closer to your hands.
• From the position squat, push the body up and jump by raising your hands up.
• Repeat some repetitions and sets.

Exercise bodyweight can be an alternative weight exercise that you can do at home. Even without external load assistance, this exercise can also increase muscle mass. If you have questions about fitness, you can consult a doctor or fitness expert. You can also use a consultation feature in the Ai Care application which can be downloaded through App Store or Play Store.

Want to know tips and health tricks, first aid, and home remissions other? Check here, yes!