Build Muscle-No Weights Required

Achieving a good body without use of weights or expensive equipment is a simple matter of duplicating the same resistance to the muscle group your working on.

Isometric type exercises can produce enormous results if you put a good routine together and stick to it. Before you begin, don't forget to do some warmups and stretch out those stiff muscles.

No weight lifting equipment needed to build muscle:

Chest * Jamb Crushes:- Stand erect between a door jamb facing the jamb where it locks.. With your toes about six inches from the jamb, place a palm on both sides. Your arms should be in an L shape and palms chest high on jamb. Now start to press together as hard as you can, as long as you can. Then repeat to maximize the results.

* Surface Top Presses: Find a hard surface that allows you to place your arms in front of you at chest height. If necessary you can sit down so your arms are at chest level. Place both hands on surface with your arms slightly bent and press down hard for as long as you can. Take a small break and do some more sets.

* Palm Press: It's just what it says. With your arms in front of you, put your palms together and press. You can extend your arms or have the elbows bent in any manner that's comfortable.

* Pushups: Like them or not, they are still a very effective way to build chest and shoulder muscles ( also deltoids ) There is also a method for those of you that can't do horizontal pushups. Best way is to use a solid table or counter top that is about waist high. Now stand back from the surface so the tips of your fingers can touch the surface. Place hands on top of surface and let your body go towards surface top, and pushup back. Perform the same way you would a regular pushup, except your on about a 45 degree angle Do as many as you can.

Biceps and Triceps:

* Biceps: This exercise you want to duplicate the act of doing curls with weights. Clasp both your hands together and tuck your elbows just below your waist. Turn the palm up on the bicep you're working and press down with the other hand while you raise in a curling manner.

* tricep presses: This is an effective easy one that's also good for the latoids. All you need is good solid wall and place your body so that one arm and hips are towards the wall. Position yourself so that your feet and hips are approximatly 10 inches from the wall. Now while standing upright and your fist down by your hip and slightly away from your hip, push your fist against the surface and feel the triceps and latisumis dorsi muscles dilate. Repeat, for the other side and do numerous sets.

Abs:

* ab crunches: Do these on a consistent basis and you will get the abs you've been hoping for. If possible, hold some kind of weight on your stomach while you do the crunches. Putting your hands behind your head when you first begin is fine, but you want to progress to a hands free sit up. Lay on a mat or something soft. With bent knees gently raise yourself up and down with a slight twist to the right and left so you get a full abdomen workout.

* tummy flattener: Simply lay flat on the ground with your hands and arms tight to your side. Make sure your legs are straight and lift them up slowly so you can feel it working. Do as many as feesible and then try a set where you hold your legs at about 10 inches off the ground for as long as you can.

Do these exercises three or four days a week for an hour or so and you won't believe the results. Remember to mix in some cardio exercises . Use more cardio than resistance training at first to burn the fat if you are still overweight.

Article Source: http://www.myaddirectory.com

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