Health and Physical Education - XI . Using our own body weight as a resistance: In this method, we design our strength training in such a way that our own body weight acts as a resistance, for example, rope climbing, hill running, etc. In this, the pull of gravity plays a very vital role. We try to carry our own body against the gravity which helps us to improve our muscular strength.
This method is very effective for the young athletes. . Using external weight as a resistance: In this type of training, the athlete uses external weight as a resistance. This is a more effective method of improving the strength abilities.
For example, weight training where weight plates, medicine ball, weight belts, etc., are used to develop strength ability. The resistance is increased or decreased according to the need. Along with weight training, several other methods are also used for improving the strength where external resistance is used. For example, swimming against the flow of water in the river, drag running, etc.
Fig. . : Exercise with own body weight Sit-ups Leg Raises Lunges High Knees Chin-ups Full Arch Bicycle Crunches Turning Kicks -