If you do not like going to the gym, you're not alone . The good news is - you can get results in the comfort of your own home with some simple exercises at home.
Bodyweight training can be effective. It can be a substitute for the weight , if necessary . Training using your own body weight as resistance source is a time-tested technique for fast results .
Here are the best exercises body weight training ten which gives great workouts and great results - without the gym .
1 . Supine Pull- Ups (works major muscles in the back, shoulders and biceps ) Use two chairs and a pole - Heavy joystick works well. WARNING: Make sure the chairs are stable and that the broom handle is strong enough to support its weight. You could be seriously injured if the pole were to break or the chairs to slip. Lie on your back in a small bar . Grab the bar with a wide overhand grip . Pull up . Lower and repeat for 6-8 reps .
2 . Supine Biceps Pull- Ups (biceps , some back) Use the same chairs and poles available # 1. Sit under a low bar . Grab the bar with a reverse grip ( palms facing you ) , hands on shoulders wide apart . Keep the body upright , pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of the body. 6-8 reps .
3 . Pectoral ( chest , triceps, shoulders ) The key to targeting the chest with Push - Ups is the direction in which the elbows travel . As in the bench press , the elbows should move away from the body to target your chest and kept close to the body to target the triceps. Place each hand just outside the shoulders, slightly behind the shoulder line . Hands pointing straight ahead , upper body rigid as a board. 6-15 repetitions.
4 . Tent pectoral ( mostly upper chest) Assume the position # 3 , but walk your feet forward so your body is bent at the waist and hips are in the air. Bend your elbows, lower your body until your nose touches the ground. Push up . Repeat . 6-8 reps .
5 . Pumps, triceps Position ( you guessed it - triceps, and some chest) Begin with fingers facing forward in position # 3 , with a little less than shoulder width hands. Lower your body to the floor keeping arms in against your body. Push up . 6-8 reps .
6 . Triceps exercises with chairs with hands behind the back, you press your palms on the edge of a chair . Your hands should touch elbows should angle outward. Immersion in this position relieves a lot of pressure on the elbow and shoulder. Down , keeping your back close to the chair. Bend your elbows back and slightly to the side . Keep your body tilted slightly forward throughout the movement. Push up until your arms are straight . 6-15 repetitions.
7 . Squats on one leg ( front thighs , glutes , hamstrings ) is perpendicular to the wall , about an arm's length away from her. Extend your arms to the side and place your palm against the wall just below shoulder height . The far corner of the wall at 45 degrees. Bend the other leg back . Keep your body straight, lower your body until the knee non - weight lifting is close ( but not touching ) the ground. Lean against the wall. Push to the starting position . Repeat 6-8 reps .
8 . Legged hamstring Bridges Lie on your back with one leg extended , heel on the floor . Keep the other leg on the floor. Pushing through the heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 repetitions . Repeat with the other leg. You can control the strength and the extent to which the glutes contribute by changing the distance you place your heel relative to the donkey.
9 . Start slots slot by taking a large step forward , keeping the head and torso upright. Lower your hips and allow the knee drop to a point just before it touches the floor - never let your knee touch the ground. To return to the top, pull the leg forward and one step back when the knee is completely straight . Repeat with the other leg, 10-15 reps each leg.
10 . Running stairs staircase race is not usually considered a resistance exercise , and , in fact, is very demanding on your cardiovascular system. However, it also does an incredible job of conditioning the lower body . If your knees are in good shape , try doing 10-20 sprints a floor , preferably two stairs at a time. As you get stronger , work the number slowly , keep one hand on the banister to catch you if you lose your balance . Give yourself a major challenge for the use of a backpack full of heavy books and good .
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