Staying physically fit is important in life, which most people seriously think but only some gets to working. It’s not because of laziness or lack of interest but it’s because of busy lifestyle that we are living. People are working for more hours to earn a decent amount and that’s why they are not able to find time to get into gym.
Often people think that only by using weights, one can build muscles and without lifting weights there’s no chance. The answer is simple, building muscles doesn’t requires lifting weights by doing calisthenics or body-weight exercises anyone can build muscles and tone their bodies.
5 Various Workout Without Weights
Normal version of push ups might be easy but trying other variation like wide grip push ups or clapping push ups which are challenging. To do a basic push up, place your palms on the floor with your feet extended back.Take about shoulder’s width with your hands and keep your back straight. Begin to come down slowly, until your chest touches the floor. Then go back to the first place and repeat the same for about 20 reps in 2 sets.
Chin up is a good exercise for lats and middle back. To start, first hold the pull up bar with your hands taking grip smaller than shoulders width.
Always keep your back straight and begin to push yourself up until the head comes to the level of pull up bar. Hold there for a second and squeeze your back muscles. Then slowly come back down and repeat for about 15 reps.
One of the best exercise to train abdominal muscles. First, lie down on the floor with your feet extended on ground. Then bend your knees at 90 degrees and place your hands at the back of your head.Now begin to push down your lower back until your shoulders come up, a few inches above the floor. Hold for a second and them come back to first place.
Do about 20 reps in 2 sets.
Another great cardiovascular exercise to train quadriceps, chest and shoulders. Start the exercise, by taking push up position on the floor. Place your hands at shoulders width and raise your waist above the floor.
Now move your left knee to the front, towards the chest and bring it back to move the other knee. Repeat for about 20 reps in 2 sets.
Techniques To Increase Intensity
You might be thinking that body-weight exercises might not help you to build muscles faster, but literally they can. By increasing the number of repetitions in each set and decreasing the resting time between sets, will allow you to burn more calories and the workout will eventually become more challenging. Another way to improve your workout results, flexing the muscles hard as possible during the exercises and holding them for a couple of seconds, to increase the muscle contraction. If you dislike a certain exercise, then simple try other variations and if possible make your own weights like using water bottles or stuffing books inside of an empty bag.