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How To Workout Without A Gym

Author : Zack Lim

Submitted : 2011-03-14 16:18:26    Word Count : 994    Popularity:   45

Tags:   exercise at home

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We all know that using free weights and machines is the quickest and most efficient way there is to enhance your metabolism and strength but for lots of reasons these won't be convenient or instantaneously accessible to you. You can also have no access to a commercial gymnasium, home gymnasium or are on work trip, but there may be a solution, a strength-training workout without the requirement of expensive machines.

As with any exercise, whether or not you are using your own body weight, machines or free weights, if the resistance does not increase, your muscles will not be worked to their maximum capacity and the impulse these fibres need to grow will be missing. Exercises done properly will build the lean muscle and boost your metabolism in a similar way as performing exercises at a fitness center, but without the time restrictions and attendant costs.

These exercises can be simply done in a bedroom, hotel room, a park, college yard, ceiling rafters in a garage or in an entrance and all you have to do is use your brains. There'll always be a method to add more resistance to your exercise sessions. Leg Exercises Squats - They create muscle in the upper legs, shape the bum and improve endurance. Position your feet about thirteen to seventeen inches apart or at shoulder width, keeping the back straight and your head up. A desk, shelf, sink and so on. Always breathe out your breath as you stand up. Lunges Stand straight in correct posture, now stand with one leg forward and one leg back. Keeping your abdominals tight and chest up, lower your shoulders and chest down, bending your leg ( don't step out too far ).

You could have about 1 to 2 feet between your feet at this time, the further forward you step, and the more your gluteus and hamstring muscles will have to work. Don't permit your knee to move forward outside your toes as you come down and stop where your feel at ease ( try hard not to let your back step forward ) then push at once back up. Do all of your reps on one leg then switch legs and do all of your reps on the other leg. Back Exercises Chin-ups - Chin-ups are a great chest and shoulders workout, especially targeting your biceps, deltoid and lat muscles. Utilise an entrance chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body till your jaw reaches the bar level. Pause a second before slowly lowering yourself back to the beginning position. Don't swing or use momentum to get your body to the top, just use the target muscles. Bent Over Row - Take up a position with your right hand and right knee braced on a robust bed or some other level surface which will supply a good support. Now pick up a dumbbell or something heavy you can keep hold of with your left hand. Visualise your arms as hooks and slowly bring the dumbbell or object up on the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please.

Focus on your back muscles. Reverse the full process and do the exercise now with your right arm.

Lie face downwards on the floor with your hands about shoulder width apart and keeping your palms turned barely inward. Now push-up till your arms are straight, lower and repeat for repetitions. To make it tougher raise your feet. Try putting the toes of your feet on a stable, raised surface like a bench, chair or a step. Straightening your body, position your hands on the floor at shoulder width, lower your body till your chest touches the floor at the bottom, and then return to the beginning position in a pleasant liquid motion. Dips - This exercise can be done between 2 robust chairs or other surfaces that provide stability. The dip is another great shoulders and chest exercise. It's a compound movement as well and involves working all of the muscles the push up works. Keep your head up and body as vertical as practicable. For the start of the movement, start at the very top ( arms totally extended ) and lower yourself till your higher arms are parallel to the seat of the chairs, hold and then push up to the pinnacle of the movement till your arms are fully extended again.

Adding Weight though the easy weight of your own body is sufficient resistance to provide an efficient workout we need progressive overload ( added resistance ) to get stronger. So all we want to do is add some weight wherever we will find some. You may use heavy books clasped in your hands. You should buy some cheap weighted dumbbells or ankle weights. Also a backpack stuffed with books can be excellent for the majority of the exercises and is an inexpensive alternative. What about 2 buckets and fill them with a set level of water? As you get stronger fill them with more water. This is ideal because dependent on the exercise, all that you need to do is to decrease or increase the quantity of water in the buckets for the necessary quantity of resistance. To wrap things up we all know that using free weights and machines are the speediest and most productive way there is to gain lean muscle and strength, but by performing the exercises in this post you can discover that they will give you the same benefits as going to a fitness center but without the continuing costs and time restrictions.

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