10 Exercises for Building Muscles Without Using Weights!
By Positivemed-Team
Edited By: Stephanie Dawson
[Last Updated On March 3rd 2014]
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• Body Weight Push-Ups
Push-ups are a great exercise performed using body weight. Not only can you do push-ups with various hand positions but it can be done from an elevated surface. Push-ups are touted as one of the best exercises around the globe and involve effective movement of several body muscles.
• Body Weight Squats
Squats are an indicator of ankle, hip, and thoracic mobility. You can perform squats against the wall to improve proficiency and technique. They are effective in enhancing the muscles of your legs.
• Bulgarian Split Squats
These split squats increase leg strength and build muscle and help hip and knee mobility. You do not need to go to the gym to perform them and they can easily be performed anywhere.
• Crunches
Few people have the stamina and patience to stick to crunches, they are deemed most effective among the many exercises that help you build muscular mass in and around the waist. Running and cardio need to be combined, but defining the abs or simply flattening the stomach is best achieved by crunches.
• Pull-Ups
The presence of a gym trainer or any kind of equipment is not required for this exercise, do them at least twice a week. Its the most basic training exercise that helps to maximize your back, neck, and arms. Keep doing this until you reach the stage of muscle fatigue and cannot lift yourself again.
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• Single-leg rising dead-lift
Use the position you use to do a stationary lunge then begin the movement until you are halfway through the typical lunge movement, get back to starting position then proceed to complete the full lunge motion to complete one set.
• Ring dips
It requires a good deal of strength to do anything on the rings (other than just hanging) and dips are no exception. Because of the instability and free motion of the rings performing dips on rings or blast straps forces the body to work harder and the shoulder is kept healthier as they aren’t forced into a certain static position as in when dips are performed on dip bars.
• Inverted row
This is a great back exercise that can be varied. If you need to make it easier bend your knees and keep your back locked. Keep your legs straight for a more difficult variation. Row your body up to the bar/rings and make sure your elbows stay tight.
• Ring/bar bicep curl
These directly hammer your biceps and make them work in a way you just can’t achieve with dumbbells. Use an underhand grip, take the same position you did when performing the bodyweight triceps extension. Lean back so you are hanging under the bar/rings. Keep your elbows up high, core locked, and curl your body towards your hands. At the top of this movement you want your hands to be in front of your eyes.
• Rope climbs
If you do them from an L-sit position or minimize leg use it helps build muscle.
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