Advanced Bodyweight Training

A personalized home gym offers several benefits to their users and provides the ability to perform cheap yet effective physical training. You can perform all varieties of physical training in your home gym from light weight exercises to advanced training. This saves you the time you spend while going to a gym and even saves your money. A home gym is a onetime investment which always reaps benefits.
To build a home gym, a person can buy a new or used treadmill, abs workout machines, back workout machines, crunches, cycle and several other equipments.  One should also invest in accessories  such as super bands, medicine balls, dumbbells, jumping ropes, balance pads, resistance balls, stability balls, barbells and more to make his/her home gym more effective.
Before starting advance workout training, one should realize that exercise alone is not of any use if one’s diet is improper. For advanced workout, one needs more proteins and carbohydrates in diet and needs to cut on sugar, salt, oil and refined foods.

Following exercises can be performed:

• Coil Jumps: Sit in a squat position and just stand up while jumping simultaneously as if you are a frog. Come back to original position and sit again in squat position to repeat the steps again.
• Side To Side Pull Ups: Hold pull up bars with a palm away from your grasp. Now pull your body in such a way that your right shoulder touches the pull-up bar’s right side. Now come back to original position and repeat this same procedure on left side. This whole right-left procedure counts as a single repetition.
• Advanced Push-Ups: Do a push-up and at the same time take your right hand and swing your hand towards ceiling while twisting your body as you do this. Look at ceiling while creating an imaginary line with your left hand and meanwhile point your right hand towards ceiling. Come back to original position and again do a pushup and repeat the same procedure with the left side to complete a cycle.

Besides these advance exercises, advanced workouts can also be done at home. One can also do exercises with dumbbells of heavy weights. If one increases the weight of dumbbells then one does more advanced workouts at home. A person can lie on floor and hold a heavy barbell straight over your chest. Now you can lower your elbows till they are 90 degrees.

• Hold a heavy barbell and bend forward at 45 degrees while keeping the back straight. Now, pull weight towards your belly. Repeat these steps 4-5 times and relax for a while before continuing again. It is a very effective exercise for reducing the excess weight of back.
• Advance body-weight training can be by standing with feet together and holding a heavy dumbbell. Now, bend forward while keeping your knee straight. One can also hold heavy barbell on the back of the shoulders or hold dumbbells in both hands for more effect. Bend the knees forward and lower your body and again come back to original position to complete a cycle.
• One can also do advanced bodyweight training by doing plain pushups while standing while holding heavy dumbbells.