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Home | Health & Fitness | Exercise The workout routines below are isometric type exercises and are very effective if done properly and on a consistent basis. I used this method myself for years before I started using weights and joined a famous health club in 1973. ( which I am no longer in need of ). Remember to warmup and stretch before you begin. Build Muscle No Weights Required Routines: * Jamb Press: Find a door opening and stand directly centered facing the jamb where the door locks. Now place a hand on both sides of door opening and place your feet in a comfortable position. With your arms in a somewhat L shape, simply press right and left arms together (wall is between R and L hands) as hard as you can and hold it. Rest a little bit and do another set. * Surface Top Presses: Find a hard surface that allows you to place your arms in front of you at chest height. If necessary you can sit down so your arms are at chest level. Place both hands on surface with your arms slightly bent and press down hard for as long as you can. Take a small break and do some more sets. * Praying Hands: While standing or sitting erect, put your two palms together in a praying manner. Press together as hard as you can as long as you can. Again very effective in an L shape, or straight out. * Pushups:: Productive weight free exercise still to this day, for shoulders and upper body. Don't overlook that these can also be done on an angle if you have a problem with formal type pushups. Just find a hard surface that allows you to safely push yourself up and down. A chair actually works well. Arms: * Curles: You perform this exercise the same way as a conventional curl with weights, only you use the pressure of your own strength. With your upper arms and elbows tight to your side, simply place one hand on top the other and press down as you bring the other arm up in a slow curling fashion. The same way you would if you were using weights. * triceps: Find a nice solid wall or any hard surface you can put pressure on. Now stand straight with one of your hips and the tricep your working on towards the wall with your feet at a position that keeps your body perpendicular to the wall ( 8 in.or so from surface). Take a fisted palm and with your arm down at your side, begin to press against the wall ( your tricep should be expanding ). Hold it for a while, then do the other side. Abs: * Situps: There is no argueing that a sit up done properly can give you some ripped abs. The best well known and very effective ab exercises are the crunches. If you can, find something you can get the tips of your toes under for support. Make sure your knees are bent and your arms are behind your head . When you get stronger fold them in front of you. ( I hold a 15 lb. weight ). You only need to raise yourself up 4 to 8 inches off the ground. Go up and down slowly while rotating your upper body so you can shape the oblique muscles also. The more you do the better the results. * Leg Lifts: Everyone can do these. Simply lay down with body straight. With your hands next to your side lift both legs up and hold in the up position about a 12 in. off the ground. If you can, rotate your legs in a circular motion. Hold as long as you can. Do these exercises three or four days a week for an hour or so and you won't believe the results. Remember to mix in some cardio exercises . Use more cardio than resistance training at first to burn the fat if you are still overweight. Article Source: http://www.articlewheel.com
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