Body Weight Exercise Routines - 5 Exercises To Build Muscle Anywhere
Body Weight Exercise Routines - 5 Exercises To Build Muscle Anywhere
When a person wants to pack on more muscle onto their frame, there is always the option of joining a gym or buying an expensive weight set for the garage. And, these are great options - if you have the time and money to do so.
However, working out with weights in order to build muscle can have its limitations, too. For example, if you tend to travel regularly, it can be a good idea to learn some exercises that you can do anywhere - without the need to have access to dumbbells or bar bells. Such a class of exercises is called body weight (or bodyweight) exercises.
Learning how to use only your own body weight and your know-how to build muscle - without any additional equipment required - means you can exercise effectively anywhere, anytime. If you are interested in body weight exercise routines, here are 5 exercises to build muscle anywhere:
1. Russian twists:
The Russian twist is a great exercises for build your abs anywhere you go. Here's how to do them:
1. Lie down as if you are about to do sit-ups, placing your feet underneath something that will keep them firmly in place.
2. Sit up a bit, creating a V-shape with your thighs. Extend your arms out in front of you while clasping your hands.
3. Twist your body to the right, making your arms parallel to the floor. Breathe out while holding the position for a second or two.
4. Then, return to the starting position, this time twisting to your left side.
Perform three sets of this exercise, with a rep range of 10-15 reps.
2. Close grip push-ups:
To build your triceps, try doing close-grip push-ups. These push-ups are very similar to regular push-ups, but they involve placing your hands much closer together - close enough for your thumbs to touch.
As with regular push-ups, be sure to keep your body "straight as a board" as you lower yourself down. As you come back up, do not lock out your elbows. Perform three sets of 10-15 reps.
3. Chin-ups:
Chin-ups are similar to pull-ups, except that with chin-ups you face your palms toward yourself. This particularly helps you to burn your biceps.
As you do each rep, be sure to pause at the lowest point for one second before pulling yourself back up again. Be sure to bring your chin above the bar each time. Do three sets of 10-15 reps.
4. Sissy squats:
These squats are NOT for sissies! For all of you word buffs, the name actually comes from Sisyphus, a mythical character who was tested by Zeus.
The basic idea behind sissy squats is to lean backward at an angle while doing squats. This provides a great workout and "burn" for your quads (the fronts of your legs). Here's how:
1. Set your feet apart at shoulder width, pointing your toes straight ahead.
2. Lean your upper body backward, bending your knees slightly.
3. Lower your body as you bend your knees more, descending as far as you can without losing your balance. Then, push back to the starting position.
4. As you return to the starting (top) position, do not straighten your knees completely. Try doing two sets of 25 reps.
5. Walls sits:
Wall sits are a great way to work your legs and abs. Here's how:
1. Stand about 2 feet in front of a smooth wall and lean against it, with your back facing the wall.
2. Slide down the wall with your back until your knees are at 90-degree angles. Hold this position while keeping your abs contracted for about 20-60 seconds.
3. Return to the starting position. Repeat.
For some variation, try squatting (or sitting) at different angles in order to work your lower body in different ways.
Perform each exercise with no rest for 10-15 reps.
Become proficient at these 5 body weight exercise routines and you will be able to build muscle and stay in shape - no matter where you are.
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