Wann sollten wir mit dem Training mit zusätzlichem Gewicht beginnen?
Katarzyna Mazur
2026-03-21
2 Min. Lesezeit
191
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Manche betrachten das Training als etwas Außergewöhnliches, aber noch vor Kurzem war es eine Herausforderung, einige Übungen mit dem eigenen Körpergewicht auszuführen. Wann wird unser Körper bereit sein, zusätzliche Belastungen zu tragen, und wann wird das zusätzliche Gewicht keine Gefahr für unsere Gesundheit darstellen?
Reviewing the fundamental rules
Do not forget that additional load also means a heavier weight on the joints and muscle ligaments. I have written previously about the benefits of this type of training. It is very important to establish a strong foundation and strengthen the muscles correctly. Do not overlook this aspect, as you may seriously injure your body by overloading a muscle or damaging your joints. During the phase of training with your own body weight, spend a lot of time perfecting the technique. Avoid loosening the shoulders in the lower position, avoid jerky movements, and above all, avoid the common mistake of rounding the back. Lack of technique can be particularly noticeable during exercises with additional weight. This can lead to pain in the shoulders and elbows.
Stay put in this location
If you are just embarking on your street workout expedition, I will provide you with recommendations -- strive for perfection, not quantity, to progress faster and allow yourself to engage in weight training earlier -- weight, vest, or bandage should be added at the appropriate time when you are able to perform approximately 20 pulls using your own body weight -- naturally, I am referring to correctly executed repetitions -- you may consider strength training when, for instance, you execute 24 pulls and maintain this position for a month -- this is a signal to modify your training.
The process of gas exchange
It is important to emphasize that breathing is extremely important during the game, especially during weight training. The explanation is really simple – the body has to double its efforts to provide enough oxygen to the muscles. You have undoubtedly observed athletes who started the game very well and after 15 repetitions were exhausted, getting off the grid all red. All because they performed the game with one breath. One does not start a marathon by blowing balloons – remember that.