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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Fitness Tips For 11/7/2007
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Workout Without A Gym
By Gary Matthews
Free weights and machines are the fastest and most efficient way
there is to improve your metabolism and strength, but for many
reasons these may not be convenient or readily accessible to you.
These exercises can be easily done in a bedroom, hotel room, a
park, school yard, ceiling rafters in a garage or in a doorway
and all you have to do is use your imagination.
Leg Exercises
Squats - They build muscle in the thighs, shape the buttocks
and improve endurance. Position your feet about 13 to 17
inches apart or at shoulder width, keeping the back straight
and your head up. If you want you can use something that will
give you some support, i.e. a desk, bookcase, sink etc.
Now squat down to where the tops of the thighs are parallel
to the floor, hold for a second and then stand up, but don't
bounce at the bottom of the movement, use a nice fluid motion.
Always exhale your breath as you stand up.
Lunges – Stand straight in correct posture; now stand with one
leg forward and one leg back. Keeping your abdominal muscles
tight and chest up, lower your upper body down, bending your
leg (don't step out too far).
You should have about one to two feet between your feet at
this stage, the further forward you step, and the more your
gluteus and hamstring muscles will have to work.
Do not allow your knee to go forward beyond your toes as you
come down and stop where your feel comfortable (try not to let
your back come forward) then push directly back up. Do all
your reps on one leg then switch legs and do all your reps
on the other leg.
Back Exercises
Chin-ups - A great upper body workout, particularly targeting
your biceps, deltoid and lat muscles. Use a doorway chin-up bar,
ceiling rafters in a garage or grab the moulding of your door
frame, position your hands with an under hand grip and hang
down stretching the lats, slowly raise your body until your
chin reaches the bar level.
Pause a moment before slowly lowering yourself back to the
starting position. Don’t swing or use momentum to get your
body to the top, just use the target muscles. Doorway
chinning bars remove from the doorway when you are not using
them and can be put up and taken down in seconds.
Bent Over Row - Take up a position with your right hand and
right knee braced on a sturdy bed or some other flat surface
that will provide a good support. Now pick up a dumbbell or
something heavy that you can hold onto with your left hand.
Visualize your arms as hooks and slowly bring the dumbbell
or object up to the side of your chest, keeping your back
straight, then lower the weight back down to arms length,
no lower, on extremes, safe form only please. Concentrate
on your back muscles. Reverse the whole procedure and do
the exercise now with your right arm.
Chest Exercises
Push-Up - Used for building chest, shoulders and arms. Lie
face down on the floor with your hands about shoulder width
apart and keeping your palms turned slightly inward. Now
push-up until your arms are straight, lower and repeat for
repetitions.
To make it more difficult elevate your feet. Try placing the
toes of your feet on a stable, elevated surface such as a bench,
chair or a stair. Straightening your body, position your hands
on the floor at shoulder width, lower your body until your
chest touches the floor at the bottom, and then return to the
starting position in a nice fluid motion.
Dips - This exercise can be done between two sturdy chairs or
other surfaces that provide stability. The dip is another
great upper body exercise. It’s a compound movement as well
and involves working all the muscles that the push up works.
Keep your head up and body as vertical as possible. For the
beginning of the movement, start at the top (arms fully
extended) and lower yourself until your upper arms are
parallel to the seat of the chairs, hold and then push up to
the top of the movement until your arms are fully extended
again. Keep looking straight ahead and don't bounce at the
bottom of the movement.
Adding Weight
Although the simple weight of your own body is enough resistance
to provide an effective workout we need progressive overload
(added resistance) to become stronger.
So all we need to do is add some weight wherever we can find some.
Because there are no metal plates and fancy machines to use it
doesn't matter because the body doesn't care where it is as
long as it's receiving resistance of some kind.
You can use heavy books clasped in your hands. You can buy some
cheap weighted dumbbells or ankle weights. A weighted vest will
also allow you to add resistance for both chin-ups and push-ups.
Try to buy one that will let you remove and add weight as you see
fit. Also a backpack filled with books can be perfect for most
of the exercises and is a cheap alternative.
How about a couple of jugs and fill them with a certain level
of water? As you get stronger fill them with more water. This
is perfect because depending on the exercise, all you need to
do is to increase or decrease the amount of water in the
jugs for the required amount of resistance.
