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Title : Workout at Home Without Weights
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Workout at Home Without Weights

not everyone has the time to visit a gym every day for exercise. This is very -consuming time. However, it is possible to gain muscles without using weights that are held in the gym. Using the own body weight for exercise is the best way to work at home. We have more on these fast muscle exercises. Read on for more than tips.Exercises fitness should be practiced to gain muscle:
exercises that give rise muscle are cardiovascular exercises; push-ups, push-ups, stretching, sit-ups and push-ups. These are not dangerous because they do not involve weights that could cause bodily injury.

Push up exercise: This is the best muscle building exercise and focuses on the chest, shoulders and arms. Lie on the floor face down with his toes together. Now slowly lift your body and raise the weight of the hand. Again, slowly descends without touching the ground. This is considered to be a repetition of the exercise. In the case, it is difficult for you to manage the entire body weight on the palms, crosses both knees and then rises up. Once it begins to gain strength, doing normal push-ups.
Pull ups: Pull up it is a great exercise for strength of back muscles and arms. All you need to do is hang from a bar, yourself rest a second or so slowly and pull yourself up to a height where the chest rises above the bar is hanging. Repeat at least 10 times.
Lunges: This is an exercise for the muscles of the thighs and legs. In the vertical position, hold the leg right in front of you and your hands behind your neck or head. Slowly lower until your right thigh is parallel to the ground and left knee has not touched the ground yet. About 10 repetitions on each leg will help in building muscles thigh and leg.
Practice these weight building exercises at home using your own body weight. These are as effective as the high-tech machinery of a gym. Try these and feel the difference!
Other Exercises
1. Running or walking No treadmill or elliptical expensive needed, just your own two legs and a good pair of running shoes. "If you concentrate 80 percent of its energy in cardio, see your body change," says Ashley Marriott, a coach of Los Angeles, and co-author with Dr. Marc Paulsen of "Dump your coach." "Look runners and cyclists, who are not doing on-site training, doing cardio, cardio, cardio." Says Marriot "Most people you see in magazines that have abs amazing are runners, swimmers, athletes,. they are not doing a lot of crunches How they got so lean their diet is clean, and get a huge amount of spending calories in your cardio? ". Marriot is a great advocate of a trick: when cardio work is done, pull your navel in its core. Even as you walk or run, not only focus on cardio, think of your abdominal muscles and pull them. You will see greater resistance than that. To: Try walking at a brisk pace or run a slow jog for 15-30 minutes to start. Add in weekly increments of 5-10 minutes. 2. Squats Squats are one of the best exercises you can do . It is easily progress to more difficult versions over time; and meanwhile perfecting their way to get the best results. To: Stand with your feet shoulder-width apart and put your arms straight in front of you or behind the head. Start pushing your hips and buttocks back and bending your knees. Look straight ahead and keep your chest and back flat. Your back should remain in this neutral position throughout the movement. Squat as low as possible and then pop back up to the starting position by driving through heels. The weight should remain on the heels throughout the exercise. (The image above is a variation, squat position jump.) 3. Push Push-ups work the chest, shoulders, triceps and core for a full fitness exercise. They are an important agreement, so do not neglect them. To: Place your hands on the floor slightly wider than shoulder width apart and lower your body until your chest almost touches the ground. Squeeze buttocks together and tightens the abdominal muscles as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders. If you can not do a push-up, it is easy to modify by the same movement with your knees slightly bent and remaining on the ground, or work up pushups by starting on an incline. Using the same technique against a wall. Place your hands slightly beyond the width of a wall, tighten core and press up and down again to the ground. 4. Crunches help with core strength and can tone your abdomen, but do not obsess. They should be a small part of an overall plan to develop core strength, which is important for overall body strength and muscle building. "Women who want a six pack sometimes may not be realistic, and I have to tell you that, if you're at a rate of healthy body weight and feel good, maybe your genetic makeup is not going to give you a six pack." And that's fine. To: Lie down on a mat surface or carpet for comfort. Bend your knees so your feet are flat on the floor. crossed in front of chest. Raise your shoulders toward the ceiling using your abdominal muscles and pause at the peak of the movement. Do not lift the entire back off the floor, as this can cause back strain. Exhale and contract abdominals as they rise. Inhale slowly ease back and shoulder are flat on the floor. Do not just plop back; control movement. Go for two or three sets of 10 to start. 5. lunges Lunges are great for building muscles Marriot says thigh. To: In a standing position, with feet hip-width to take a giant step forward with the knee flexed at 90 degrees. Keep knees over ankles and shoulders over hips. Take a step and repeat until fatigued. Go for three sets of 10 on each leg. Also look cardio work such as walking up and down the stairs of his house to combine work with cardio leg. 6. triceps dips "Again, the back of the arm is a place where women have a genetically weight, and that may be the last place where some women lose weight, so be careful with calorie intake and get more cardio, "says Marriott. To: You do not have to use a dip machine or weights, but instead, use your own body weight. Sitting on the edge of a chair, place your hands on the edge of the seat, keeping the knuckles pointing forward. With legs bent forward at a 90 degree position and feet pointing forward, shoulders are down and the elbows are close to your side, slowly bend your elbows at 90 degrees, falling back to the ground. Pause and get back, keeping the pressure on the heel of your hands. Try two sets of 10 or until triceps fatigue. And remember :. Before starting any exercise routine, check with your doctor

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