Friday, 6 May 2011

Working Out Without The Gym

Working Out Without The Gym

This is the Concorde age; everything is done with the speed of light. In this fast paced world, not everyone has the time to go to a gym and take care of physical fitness and health. At the end of the day, you feel miserable and helpless and crave for a way out. There is a solution to your problem, provided you are ready to work on it. There is a way to workout without having to go to the gym. There are definitely some easy exercises that can be done right at the comfort of your home. It can also be done if you are traveling outside on work. Always remember to warm up before proceeding to do any exercise and follow a set routine in order to get good results. Check out how to exercise without joining a gym.

Workout for Back

Chin-Ups

One of the best exercises for your back is the chin-ups. They target body areas like biceps, deltoid and lat muscles. In this, you need to find a frame, which is positioned at a height like a doorway bar, ceiling rafters or even the molding of your doorway frame. Grip it with your hands and hang on it; then slowly raise your body and position yourself so that the chin touches the object you have gripped. Don’t swing your body; instead try to focus on the targeted muscles to raise yourself up.

Bent Over Row

This is also an effective exercise as it targets your back muscles. Find a sturdy place in your house like a bed or a center table. Bend forward and place your right hand and right knee on it. Now take a dumbbell in your left arm and bring it slowly up to the side of your chest. Keep your back straight and then lower the weight letting it stretch your arm. Don’t bend down. Feel the tension and contraction in your back muscles. Reverse the procedure and do it with your other side.

Workout for Legs

Squats

This is a great workout for the legs as they build up muscle in the thighs, shape up the butt and enhance the stamina of your legs. Spread your legs and place your feet firmly at a distance of 13-17 inches or at the width of your shoulders. Keep your back straight and your head up. Squat down till your thighs are parallel to the floor. Hold for sometime and then slowly move up. Exhale when you move up and don’t give jerky movements.

Lunges

Stand straight and place one leg forward and one leg at the back. Make sure your abdomen is tight and your chest is up. Now, lower your upper body by bending your knee. This works your hamstring muscles and gluteus. Your knee should not go beyond your toes when you bend forward. To come back to the normal position, push yourself directly back up. Do the same procedure with the other leg.

Workout for Chest

Push-Up

Everyone knows the benefits of the push up exercise. It builds up the chest and strengthens the arms and the shoulders. Lie down on the floor, face first and place your palms parallel to your shoulders. Now push yourself up with the help of your arms and raise your upper body. Don’t bend your back and knees. Do repetitions till the time you feel your chest and shoulder muscles worked out.

Dips

This exercise is done with the help of two sturdy chairs or on a sturdy surface that has stability. Keeping your head and body straight up, begin by moving down your arms till they are parallel to the surface your palms are placed on. Hold for sometime and then move up again till your arms are fully extended. Don’t bend them at the elbows. Don’t give jerks during your movement and look straight ahead.

No comments:

Post a Comment