Gain Muscle Without Weights
Most of us want to have a good looking body but only few can afford expensive gym memberships.
It is possible to have that dream body and work your upper body muscles to build muscle without weights by doing some simple yet effective upper body workouts from the comfort of your home.
Before you start off any muscle building training, it is advisable to first do some warm - up exercises.
First do some mild jogging to get the blood circulating.
A few stretches will help to prevent injury to the muscles by loosening them up and warming them in readiness for the upper body muscle workout.
Some useful stretches are - stretching the arms straight behind you till you feel the pull or raising one arm and pulling the elbow with the other to loosen the triceps.
There are a number of exercises that you should include in an upper body workout without weights.
The more repetitions of these upper body exercises will give more upper body strength.
Push ups The first method to build muscle without weights is the push ups.
These help not only in building the shoulder muscles but also the chest muscles.
There are a number of simple home workouts without weights like push ups against the kitchen counter, push ups on toes, which is the standard push up.
Another variation is the decline push up where your feet are at a height and your hands are on the floor.
Keeping the legs and back straight, lower your body till the chin almost touches the floor.
Tuck in the ab muscles, tighten the lower back and thighs and inhale.
Return to starting position and exhale.
This exercise done at least 12 times helps build pectoral muscle without using weights.
Chair Dip Another home workout without weights is the chair dip.
It helps to build the triceps and the chest muscles.
All it needs is two strong backed chairs kept with the backs towards each other at a distance slightly greater than your shoulder width.
Hold onto the chair tops, bend your knees slightly and lower yourself to the ground, hold the position and return.
Ab crunches Ab crunches are another way to build upper body muscles without weights.
Lie down on the floor with your hands behind your head and knees slightly bent.
Raise your body bringing your head closer to your knees, return to starting position and repeat.
This can help build those 6 pack abs.
Twists and bends Twists and bends build the oblique muscles of the waist to give the V-tone shape of the upper body muscles.
In this workout without weights, stand with your feet apart, hands behind your head.
Turn your upper body to the left, so that your right elbow is straight ahead.
Repeat with the other side.
For the bend, instead of twisting the upper body, bend it to the left or right.
These simple workouts must be performed at least 15 times each side and help to build muscle without weights.
It is possible to have that dream body and work your upper body muscles to build muscle without weights by doing some simple yet effective upper body workouts from the comfort of your home.
Before you start off any muscle building training, it is advisable to first do some warm - up exercises.
First do some mild jogging to get the blood circulating.
A few stretches will help to prevent injury to the muscles by loosening them up and warming them in readiness for the upper body muscle workout.
Some useful stretches are - stretching the arms straight behind you till you feel the pull or raising one arm and pulling the elbow with the other to loosen the triceps.
There are a number of exercises that you should include in an upper body workout without weights.
The more repetitions of these upper body exercises will give more upper body strength.
Push ups The first method to build muscle without weights is the push ups.
These help not only in building the shoulder muscles but also the chest muscles.
There are a number of simple home workouts without weights like push ups against the kitchen counter, push ups on toes, which is the standard push up.
Another variation is the decline push up where your feet are at a height and your hands are on the floor.
Keeping the legs and back straight, lower your body till the chin almost touches the floor.
Tuck in the ab muscles, tighten the lower back and thighs and inhale.
Return to starting position and exhale.
This exercise done at least 12 times helps build pectoral muscle without using weights.
Chair Dip Another home workout without weights is the chair dip.
It helps to build the triceps and the chest muscles.
All it needs is two strong backed chairs kept with the backs towards each other at a distance slightly greater than your shoulder width.
Hold onto the chair tops, bend your knees slightly and lower yourself to the ground, hold the position and return.
Ab crunches Ab crunches are another way to build upper body muscles without weights.
Lie down on the floor with your hands behind your head and knees slightly bent.
Raise your body bringing your head closer to your knees, return to starting position and repeat.
This can help build those 6 pack abs.
Twists and bends Twists and bends build the oblique muscles of the waist to give the V-tone shape of the upper body muscles.
In this workout without weights, stand with your feet apart, hands behind your head.
Turn your upper body to the left, so that your right elbow is straight ahead.
Repeat with the other side.
For the bend, instead of twisting the upper body, bend it to the left or right.
These simple workouts must be performed at least 15 times each side and help to build muscle without weights.
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