Tag: ćwiczenia z masą ciała

Effect of bodyweight exercises versus resistance band exercises to improve strength in post-COVID individuals

Dubba NagaRaju, Shenbaga Sundaram Subramanian, Dasarapu Indrani, Surya Vishnuram, Kiran Velukuri, S Purna Chandra Shekhar, K. Himabindu, Jagatheesan Alagesan, Fadwa Alhalaiqa

Dubba NagaRaju, Shenbaga Sundaram Subramanian, Dasarapu Indrani, Surya Vishnuram,Kiran Velukuri, S Purna Chandra Shekhar et al. – Effect of bodyweight exercises versus resistance band exercises to improve strength in post-COVID individuals –  Fizjoterapia Polska 2025; 25(3); 408-411

DOI: https://doi.org/10.56984/8ZG7D192ROZ

Abstract
Background. Resistance training is essential for enhancing muscular strength and overall physical health. Among various methods, bodyweight and elastic resistance training are economical and accessible, making them especially useful for young adults. However, limited research compares their relative effectiveness. The aim of this study was to determine the impact of bodyweight exercises versus resistance band exercises on muscle strength in young adults.
Methods. Thirty young adult participants were randomly assigned to two groups: group A (bodyweight training) and group B (elastic band training), with 15 individuals in each. A structured training protocol was followed for four weeks. Strength was assessed pre- and post-intervention using the push-up test and squat test. Paired t-tests were used to determine within-group changes at p < 0.05.
Results. Both training modalities significantly improved muscular strength. Group A demonstrated notable gains in both the push-up          (t = -9.025, p < 0.001) and squat tests (t = -13.169, p < 0.001). Group B showed greater improvements, with push-up                                           (t = -23.438, p < 0.001) and squat (t = -16.430, p < 0.001) scores improving significantly, and higher mean changes compared to group A.
Conclusion. While both bodyweight and elastic resistance exercises effectively enhance strength, elastic band training yielded slightly superior outcomes. These preliminary findings support the use of resistance bands, especially in settings with limited resources.
Key words
strength training, bodyweight workout, elastic resistance, young adults, push-up test, squat test
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Testing the results of weight training machines and body weight exercises especially for female volleyball athletes to reduce body fat levels

Danang Wicaksono, Endang Rini Sukamti, Heru Prasetyo, Yuyun Ari Wibowo, Indah Prasetyawati Tri Purnama Sari

Danang Wicaksono, Endang Rini Sukamti, Heru Prasetyo, Yuyun Ari Wibowo, Indah Prasetyawati Tri Purnama Sari – Testing the results of weight training machines and body weight exercises especially for female volleyball athletes to reduce body fat levels –  Fizjoterapia Polska 2025; 25(2); 377-383

DOI: https://doi.org/10.56984/8ZG00E18Y7Y

Abstract
Introduction. Ideal body weight is an important component for volleyball players, as it is necessary to maintain physical performance during training and matches to maximize effectiveness. The aim of this research was to evaluate the effectiveness of weight training machine and body weight training methods in reducing body fat levels.
Method. This study employed a two-groups pretest-posttest design. The population consisted of female volleyball athletes, with a sample of 14 athletes selected through proportional sampling based on the criteria of female gender, age range between 15–20 years, and possessing the ideal body weight for volleyball players. Ordinal pairing was conducted to divide the participants into groups. The instrument used was a skinfold caliper to measure body fat at the biceps, triceps, subscapular, and suprailiac sites. Data were analyzed using a paired t-test and an independent t-test.
Results.
– The weight training machine group demonstrated a significant reduction in body fat levels, with a calculated t-value of 14.789 and a significance value of 0.000 (< 0.05).
– The body weight training group also showed a significant reduction, with a calculated t-value of 9.348 and a significance value of 0.000 (< 0.05), although the reduction was smaller compared to the weight training machine group.
– A significant difference between the two training methods was observed, with a calculated t-value of -4.583 and a significance value of 0.000 (< 0.05), indicating that weight training machines were more effective than body weight training.
Conclusion. It can be concluded that weight training machines are more appropriate when approaching competition periods to maintain body proportions and optimize performance. Body weight training, however, is more suitable for pre-competition phases or longer training periods.
Key words
weight training machine, body weight training, body fat levels, volleyball, female
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