Bodyweight training is unique when it comes to building muscle, as you can control the resistance (and the muscle-building effect) simply by controlling the speed of your movements. This means that you can get great results, with fewer reps.
Each of these exercises should be done for a maximum of no more than 8-12 reps per set. You can do anywhere from 1 to 4 sets of each exercise, depending on your level of fitness and your goals. The total workout should take anywhere from 6-15 minutes, depending on the number of sets you do.
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