Body Building with Body weight exercises
What you'll learn
- You will learn how to do body weight exercises in proper form
- You will be able to do basic and advanced body weight exercises like pull ups, push ups, squat, core exercises
- You will learn how to desing your own body weight program
- Strengthen body, increase stamina with only body weight exercise
- You will learn how to prevent injuries
- You will learn how to do proper warming up and cool down
- No experience required
This course if for people who wants to get in shape and become fit without the need for Gym membership.
You can build a great, impressive body with just bodyweight exercises, and you won't need a gym membership either.
With your 1 monthly gym payment, you can buy a pull-up bar and a dip bar.
Apart from these, you only need your own body and will.
There are some things you need to know to build muscle. There is a lot of information pollution on these issues, which is very confusing.
You just need to know and practice the basics.
Now I will explain them to you in the simplest way.
Basically for muscle building, you have to train properly.
you should sleep quality sleep 8 hours and you should eat healthy.
Now let's explain these issues in a simple way.
For muscle development, you should apply the exercises with the right technique.
Don't worry about it.
I have prepared a wonderful program for you. I have worked with thousands of students as a personal trainer. I am sharing all my experience in this matter with you.
Let's talk about what you need to do now.
In general, training 3-5 times a week will be sufficient for improvement. The frequency and intensity of training varies from person to person. Everyone's lifestyle is different, their sleep patterns, what they do, their stress levels are different from each other, for example, a physical worker cannot be the same as an office worker.
You will adjust the training frequency and intensity according to your own life.
If you always train at the same intensity, you will not be able to improve.
You will apply the progressive over load technique for muscle development.
Progressive overload simply means increasing training intensity step by step.
How will you adjust the training intensity?
1- Increase the number of repetitions...
You can increase the number of repetitions. For example, you can only do 5 push-ups at the beginning. You have to increase it step by step. Once you can do 15 push-ups with proper form, you can move on to the next step.
2- You can try the harder version of the exercise.
Again, to give an example over pull up. There are many types of push-ups. You can try hard versions of them.
3- INCREASED THE NUMBER OF SETS.
With the right form, you can do 15 repetitions of 3 sets of push-ups. Start doing 4 sets.
4- Use the time under tension technique:
You can do 15 push-ups in 15 seconds. Do 15 push-ups in 30 seconds. so you have to do it slower.
5- add weight to yourself
put some weight in your backpack and do the exercise that way...
6- As the next step, start training with gymnastic rings.
Gymnastic rings require much more muscle activation as they are not stable. You can do more muscle work in less time.
As the next step, you can take a look at the gymnastics ring program I prepared for you.....
NUTRITION, SLEEP, RECOVERY
Nutrition and sleep are very essential for the regeneration of our muscles.
I recommend 8 hours of quality sleep for muscle development and recovery.
Nutrition is an important and very complex subject.
Basically, if you want to lose kg, reduce your daily calorie requirement by 400-500 calories.
If you want to gain kg, add 400-500 calories to your daily calorie needs.
Who this course is for:
- Anyone without health problems can do it.
- This program has been designed on the principle of progressive overload method. Which means it will take you from beginning level to advance level by pushing your body progressively, day by day.
Hi everyone, This is Sensei Barbaros, I am a master of 6 different martial systems. I profession is a Kickboxing Personal Trainer. I also teach other types of self-defense lessons to my students. If you wish to learn more about me please google my name. (Most of the content you will find are in my native language but some of the videos you will find will give an idea about my skills and competence)
I created a heavy bag system for who wants to learn and practice martial arts at home, at the gym, or wherever. I want to be online trainer of you so if you have any questions just ask me. I will answer you as soon as possible.
some of the techniques I teach in my workout course videos are; Kickboxing, Muay Thai, boxing, and some self-defense techniques. This kickboxing training course covers all best kickboxing techniques and teaches the Muay Thai Kickboxing fundamentals. This course will enable you mastering Muay Thai Kickboxing.