Muscle Building Using Only Bodyweight
There are some who don’t have the funds, or time or both to hit the gym on a regular basis but still like to keep in shape and build muscle. There is a solution and that is to use your own bodyweight to apply stress to your muscles. Here are a few exercises that can be used to build muscle and keep your body in shape:
Push-ups are great for developing shoulder, chest, triceps and arm muscles. As you do regular push-ups and your muscles become stronger the exercise will become easier to do. You can increase the level of stress on your muscles by elevating your feet and if you want to make the exercise really challenging you can have someone sit on your back while you do push-ups.
Pull-ups are a great way to build and strengthen your biceps. To do pull-ups grip the bar with your palms facing your face and pull yourself up until your chin is over the bar and lower yourself slowly until your arms are fully extended. Another variation is chin-ups that work your back muscles. To do this grip the bar with your arms facing away from you and pull yourself up until your chin is over the bar. These two exercises may seem difficult at first. So try fewer reps until your muscles grow in strength.
Squats and lunges are great for building leg muscles. Keep your body erect and bend your knees to do squats. Squats may require many reps in order for you to feel the work out. Lunges work your upper thigh muscles, calves and hamstrings. Move one leg forward, landing on your toes and bring your enter body down until you have a 90 degree angle at the knee. Then push yourself back until you are standing again. Then do the same for the other leg. You may add weight to increase the level of stress when the exercises start becoming easier to do.
