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How To Make Bodyweight Exercises Harder
Bodyweight exercises have long been hailed as the most convenient form of workout. They require no equipment, can be done anywhere, and are effective for strength training and weight loss. But what happens when you've mastered the basics and need a challenge? How do you make bodyweight exercises harder? Let's delve into some strategies to level up your fitness game.
1. Increase Repetitions and Sets
One of the simplest ways to make your bodyweight exercises more challenging is to increase the number of repetitions and sets. If you're accustomed to doing three sets of ten push-ups, try doing four sets of twelve. This gradual increase will push your muscles to work harder, promoting strength and endurance.
2. Slow Down Your Movements
Speed isn't always an indicator of effectiveness when it comes to bodyweight exercises. In fact, slowing down your movements can make your exercises more challenging. By performing each move more slowly, you're increasing the time your muscles are under tension, which can lead to greater strength gains.
3. Add Plyometrics
Plyometrics, or jump training, is a fantastic way to increase the intensity of your bodyweight exercises. Adding a jump to your squats or lunges can significantly increase the cardiovascular demand of the exercise, making it more challenging.
4. Try Advanced Variations
Once you've mastered the basic forms of bodyweight exercises, it's time to try some advanced variations. For instance, if regular push-ups have become too easy, try doing decline push-ups or one-handed push-ups. These variations require more strength and balance, making the exercise more challenging.
5. Incorporate Isometric Holds
Isometric holds, where you hold a position for a certain period, can make any bodyweight exercise more challenging. For example, holding the bottom position of a squat or a lunge for a few seconds before coming back up will increase the time your muscles are under tension, making the exercise more difficult.
6. Use Unilateral Movements
Unilateral movements, where you use one limb at a time, can make bodyweight exercises more challenging. For instance, doing lunges or squats on one leg at a time will not only increase the difficulty of the exercise but also improve your balance and coordination.
7. Combine Exercises
Combining two or more exercises into one can significantly increase the difficulty level. For instance, you could combine a push-up with a burpee or a lunge with a squat jump. These combination exercises are not only more challenging but also more time-efficient.
For more information go to Bodyweight Blitz
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