Body building and gymming are used practically as synonyms. However what you can achieve by going to the gym and lifting weights, you can do it in the comfort of your home, and that too without using the dumbbells, the barbells and the extension cables.
Yes, you can build the body you desire to have without weights fast and save your money that you spend on gym membership as well as your valuable time if you follow the regimen mentioned here:
4 Ways To Build Muscle Fast Without Weights
1. Push Ups
Lie down on the floor with your back facing the ceiling and put both your palms on the floor by the side of your shoulders. Slowly lift your entire body, such that the weight of the body is on both your palms and the toes till your upper arms and forearms are in one straight line. Now lower your body back till your chest is just a few inches from the ground and again lift up.While lifting your body, breathe out and breathe in when you lower it. Do 3 sets of about 10-15 repetitions if you are a beginner and try to add 5 repetitions per week. This is a great exercise to build your chest, biceps and shoulders. To make push ups tougher, try keeping your palms closer or keeping your feet on an immobile elevated level.
2. Pull Ups
Also known as chin ups, pull ups help build the upper back and upper arms. To perform it, grab a pull up bar with both your hands more than shoulder width apart. Now pull your body upwards till your chest almost reaches the level of the bar and then go down slowly. You can perform it with your palms facing either towards you or away from you. To increase the intensity, bring your palms closer together on the bar. Increase your repetitions from 3 sets of 5 to 4 sets of 20 over a month’s time.
Stand with your legs shoulder width apart and your hands on your waist. Slowly bend your knees to almost 90 degrees while breathing in and then stand back up breathing out.Make sure the knees do not cross the level of the toes, lest you may injure yourself. Do 3 sets of 25 to 50 repetitions as per your endurance level. This exercise would help you tone your lower body.
If you want flat belly and wish to sport six pack abs, you cannot miss doing crunches. To perform it, lie down on your back with your knees folded and your feet on the floor, close to the buttocks and your hands supporting the back of your head. Now raise your head and shoulders off the ground and try touching your chest to your knees. Keep your core stable and crunched. Breathe out as you go up and breathe in as you bring your back, shoulders and head to the floor.
To tone up the abdominal oblique muscles, twist your body to both the sides on alternate repetitions when you go up. Try doing 3 sets of 20 to 50 repetitions of these crunches. With the above exercises you can build up a shapely physique in very less time.