In order to duplicate the results you would get from weights or pricey, bulky equipment, you need to isolate the muscle group and produce the same resistance. 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. Build Muscle No Weights Required Routines: * chest press: This produces the same results as dumbell flys. Just find a doorway and stand in a position where you can place an arm on each side of the door jamb wall. With arms slightly bent and standing with a good posture and feet slightly apart and back from jamb, try and squeeze the wall or jamb with your two hands (hold for thirty seconds). Feel the muscles expand? Repeat the process. * Chest Press: These build your upper chest muscles (pectorals). All you need is a hard surface that will permit you to press your hands down on surface at chest level (sit if you have to.). With your arms stretched in front of you and slightly bent, simply press down hard and watch your chest grow while you hold it. Do as many sets as you can. * Praying Hands: While standing or sitting erect, put your two palms together in a praying manner. Press together as hard as you can as long as you can. Again very effective in an L shape, or straight out. * Pushups:: Productive weight free exercise still to this day, for shoulders and upper body. Don't overlook that these can also be done on an angle if you have a problem with formal type pushups. Just find a hard surface that allows you to safely push yourself up and down. A chair actually works well. Biceps and Triceps: * Curles: You perform this exercise the same way as a conventional curl with weights, only you use the pressure of your own strength. With your upper arms and elbows tight to your side, simply place one hand on top the other and press down as you bring the other arm up in a slow curling fashion. The same way you would if you were using weights. * Wall Press: Stand erect and sideways to a solid wall with one of your hips facing wall. Make a fist and place the side of the fist against the wall with your arm straight down. Now move away a lttlle bit so your hips and feet are about 12 in. from wall. Simply press as hard and as long as you can. ( Excellent for triceps and latoid muscles). Stomach: * Situps: There is no argueing that a sit up done properly can give you some ripped abs. The best well known and very effective ab exercises are the crunches. If you can, find something you can get the tips of your toes under for support. Make sure your knees are bent and your arms are behind your head . When you get stronger fold them in front of you. ( I hold a 15 lb. weight ). You only need to raise yourself up 4 to 8 inches off the ground. Go up and down slowly while rotating your upper body so you can shape the oblique muscles also. The more you do the better the results. * Leg Lifts: Everyone can do these. Simply lay down with body straight. With your hands next to your side lift both legs up and hold in the up position about a 12 in. off the ground. If you can, rotate your legs in a circular motion. Hold 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.
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In order to duplicate the results you would get from weights or pricey, bulky equipment, you need to isolate the muscle group and produce the same resistance.
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