|Workout Without a Gym|
by Gary Mathews
We know that using free weights and machines is the fastest and most
efficient way there is to improve your metabolism and strength, but
for many reasons these may not be convenient or readily accessible
You may also have no access to a commercial gym, home gym or are
on business trip, but there can be a solution, a strength-training
workout without the need of expensive machines.
As with any exercise, whether you are using your own body weight,
machines or free weights, if the resistance doesn't increase, your
muscles won't be worked to their maximum capacity and the stimulus
these fibres need to grow will be missing.
Exercises done correctly will build the lean muscle and increase
your metabolism in the same way as performing exercises at a gymnasium,
but without the time constraints and associated costs.
These exercises can be easily done in a bedroom, hotel room, a
park, school yard, ceiling rafters in a garage or in a doorway and
all you have to do is use your imagination. There will always be
a way to add more resistance to your workouts.
Please remember: It doesn't matter where you are working out —
at home, a hotel, or a park — always warm up properly before
beginning your session, and cool down and stretch when you are finished.
They build muscle in the thighs, shape the buttocks and improve
endurance. Position your feet about 13 to 17 inches apart or at
shoulder width, keeping the back straight and your head up. If you
want you can use something that will give you some support, i.e.
a desk, bookcase, sink etc.
Now squat down to where the tops of the thighs are parallel to
the floor, hold for a second and then stand up, but don’t
bounce at the bottom of the movement, use a nice fluid motion. Always
exhale your breath as you stand up.
Stand straight in correct posture; now stand with one leg forward
and one leg back. Keeping your abdominal muscles tight and chest
up, lower your upper body down, bending your leg (don't step out
You should have about one to two feet between your feet at this
stage, the further forward you step, and the more your gluteus and
hamstring muscles will have to work.
Do not allow your knee to go forward beyond your toes as you come
down and stop where your feel comfortable (try not to let your back
come forward) then push directly back up. Do all your reps on one
leg then switch legs and do all your reps on the other leg.
Chin-ups are a great upper body workout, particularly targeting
your biceps, deltoid and lat muscles. Use a doorway 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 until your chin reaches the bar
Pause a moment before slowly lowering yourself back to the starting
position. Don’t swing or use momentum to get your body to
the top, just use the target muscles. Doorway chinning bars remove
from the doorway when you are not using them and can be put up and
taken down in seconds.
Bent Over Row
Take up a position with your right hand and right knee braced on
a sturdy bed or some other flat surface that will provide a good
support. Now pick up a dumbbell or something heavy that you can
hold onto with your left hand.
Visualize your arms as hooks and slowly bring the dumbbell or object
up to 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. Concentrate on your back muscles. Reverse the
whole procedure and do the exercise now with your right arm.
The push up is used for building chest, shoulders and arms. Lie
face down on the floor with your hands about shoulder width apart
and keeping your palms turned slightly inward. Now push-up until
your arms are straight, lower and repeat for repetitions.
To make it more difficult elevate your feet. Try placing the toes
of your feet on a stable, elevated surface such as a bench, chair
or a stair. Straightening your body, position your hands on the
floor at shoulder width, lower your body until your chest touches
the floor at the bottom, and then return to the starting position
in a nice fluid motion.
This exercise can be done between two sturdy chairs or other surfaces
that provide stability. The dip is another great upper body exercise.
It’s a compound movement as well and involves working all
the muscles that the push up works.
Keep your head up and body as vertical as possible. For the beginning
of the movement, start at the top (arms fully extended) and lower
yourself until your upper arms are parallel to the seat of the chairs,
hold and then push up to the top of the movement until your arms
are fully extended again. Keep looking straight ahead and don’t
bounce at the bottom of the movement.
Although the simple weight of your own body is enough resistance
to provide an effective workout we need progressive overload (added
resistance) to become stronger.
So all we need to do is add some weight wherever we can find some.
Because there are no metal plates and fancy machines to use it doesn’t
matter because the body doesn’t care where it is as long as
it's receiving resistance of some kind.
You can use heavy books clasped in your hands. You can buy some
cheap weighted dumbbells or ankle weights. A weighted vest will
also allow you to add resistance for both chin-ups and push-ups.
Try to buy one that will let you remove and add weight as you see
fit. Also a backpack filled with books can be perfect for most of
the exercises and is a cheap alternative.
How about a couple of buckets and fill them with a certain level
of water? As you get stronger fill them with more water. This is
perfect because depending on the exercise, all you need to do is
to increase or decrease the amount of water in the buckets for the
required amount of resistance.
To wrap things up…
We know that using free weights and machines are the fastest and
most efficient way there is to gain lean muscle and strength, but
by performing the exercises in this article you’ll find that
they will provide you with the same benefits as going to a gymnasium
but without the ongoing costs and time constraints.
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