When a person thinks about bodybuilding, the first thought that comes to his mind is massive weights and machines. Indeed weight lifting is the major part of bodybuilding but there are several exercises that do not require weights. Making time every day for the gym is hard task and lifting weights after completing office work is more tiring.
And therefore, a person will gradually lose interest in building muscles and soon drop the idea of bodybuilding. For those people, working-out without using weights is a better option. Not only these exercises are easy compared to weight lifting but also burns calories more quickly.
5 Workout To Build Muscle Without Weights
Push ups are one of the best body-weight exercises that build chest muscles. You can start your workout by doing push ups and then moving for more tougher exercises. There are several variations of this exercise, that specifically targets different muscles. To do a basic push up, lie down with your hands about shoulder width on the floor.
Your feet should be extended back to support the body. Begin to lower your upper body down until the chest touches the floor. Then slowly raise yourself until you come back to first place. Repeat the same for about 25 reps in each set.
The body-weight squats are also helpful in building the quadriceps and other muscles in the lower body. It’s important to keep your back straight and chest out during the exercise. Start by standing straight on the floor with your feet about shoulder width.
Then place your arms at the back of the head. Now begin to lower yourself all the way down, only by using your knees and hips. Then use your legs to push yourself up until you stand straight on the floor. Do about 25 reps in 2 sets.
Crunches are one of the best at-home exercises, that build the abdominal muscles. To start with a basic crunch, lie back on the floor with your feet extended. Then hold your head with your arms and bend your knees at 90 degree angle.
Now push the lower back down, until the shoulders are a few inches above the floor. Hold for a moment and contract your abs as hard as possible. Then slowly move back to the first place and repeat for 25 reps in 2 sets.
Chin ups are similar to pull ups, the only difference is the position of the palms. The chin ups effectively build the lats and biceps. To start with this exercise, first hold the pull-up bar with a grip smaller than shoulder width and palms facing towards your torso.
Keep your torso straight and pull yourself up until your head come above the pull-up bar. Hold for a second and slowly lower yourself down until your arms get extended. Repeat for about 20 reps in 2 sets.
Tips To Improve The Workout Results
Since you are doing the body-weight exercises, the rate of muscle formation would be relatively low. To increase that speed, you must have to perform more repetitions in each set. Although it’s hard at first but gradually increase the count of each rep. Never repeat the same exercises often, it will get you bored in no time. Try different exercises, design a workout plan that suits you. Eat the right foods, get more proteins and give your body proper rest. When you follow all the above measures, you will be able to see the results in no time.