If you’d like to create a muscular, lean physique without theuse of special equipment, lifting heavy weights, or even a gym membership, thenyou’ve come to the right article. What follows are a few tips to achieve thatmuscular frame you have always wanted, right from your own home! Some of theseexercises might seem obvious, but you’d be surprise how often people do themincorrectly. Read on for the real deal on things like squats, push ups andmore.
Outline:
• A cool down and warm up should be done for 5 minutes each, usually by lightwalking or jogging.
• Practice the following exercises 3 times each, for 10 – 15 reps. Rest only afew seconds between exercises and rest 1-2 minutes between each series.
• Execute the series just once per week. To gain maximum benefit, push for morereps each week. With a gradual progression from 12 reps in the first week to 13reps the second and so on, the size and strength of your muscles will increase.
Jump Squat
This exercise targets the quadriceps, the hamstrings and the gluteus muscles. Thisexercise is high impact and you should exercise caution if you have knee orback problems.
1. Position your body by placing your feet shoulder width apart,and crossing your arms against your chest.
2. Straighten the back, lift the chest up and bend your knees slightly.
3. Squat down till your thighs are parallel with the floor. Squat lower if youfeel no discomfort.
4. Pushing the balls of your feet into the floor, jump upward as far aspossible and land as softly as you can. Use your toes to soften your landing.
5. Repeat the jump squat immediately after landing for the required number ofreps.
Pull Up
You will need a wide pull up bar for this exercise, which targets thelatissimus dorsi , the biceps and the muscles of the middle back. By far,this exercise is the best for building the “back muscles” everyone wants.However, it is challenging, and you will have to build up slowly to it byincreasing your strength and using negative pull ups. You will be ready onceyou can execute 3-4 sets easily.
1. Grab the wide pull up bar using an overhand grip.
2. In the starting position, your weight should be off the floor and your kneesshould be bent.
3. Pull your body towards the bar until your chin reaches over the level of thebar.
4. Lower your body gently back to your starting position.
5. Repeat the pull up exercise for the desired number of repetitions.
Push Up
This exercise targets the chest and shoulder muscles.
1. Kneel on the floor with your hands shoulder width apart and palm down on thefloor.
2. While digging your toes into the floor, lift knees and body up and hold in astraight line from head to toes. This is your starting position for thisexercise.
3. Maintain your body in this straight line while lowering it as far aspossible towards the floor.
4. Hold that position just above the floor for a moment and do not lock yourelbows. Raise yourself again to your starting position.
5. Repeat this exercise for the desired number of repetitions.
Walking Lunge
This exercise targets the quadriceps, the calves, the gluteus and the hamstringmuscles. Allow enough room to execute this exercise fully. Do walking lunges down thelength of the room, then turn and go back in the other direction until theexercise is complete.
1. To begin this exercise, face forward and slightly bend yourknees. Beginning with the left leg, step forward squatting down to the floorwhile maintaining your balance. Keep your head up and your back straight whilekeeping your knee from extending over your toes.
2. Raise yourself by pressing down on your left heal and placing you right footnext to your left.
3. Repeat this movement by alternating the leading foot until you havecompleted the number of repetitions.
The muscle building workouts described above are effective in building leanmuscle at home using just your body weight. These exercises can be practiced byanyone – without the use of commercial gyms, expensive or specialty equipment,weights and dumbbells. It’s still wise to consult a doctor before beginningany new exercise regimen though, so that tout suite!
Kyle Scott likes to writeabout fitness, nutrition & saving money at www.lifeinsurancequotes.org.
