Not everyone can afford a gym membership and most people don’t really have time to get to the gym due the nature of their jobs. Does this mean that you should give up on your fitness goals? Emphatically, NO.
The truth is that people are conditioned to think they can only develop strong muscles by lifting weights. Even though it is true that you can build lots and more muscles in your arms and chest area using weights. But there were times when weight lifting didn’t exist and people got strong and ripped. Really, all you need to build muscles lies within you- your body weight.
Here are a few proven ways by which you can build muscles without going to the gym.
Push-Ups
Push-ups are one of the most basic and oldest exercises. They position all upper body muscles and builds optimum strength in the chest, shoulders and forearms (or upper arms). Here’s how to perform a basic push-up:
- When down on the ground, place hands slightly wider than shoulder-width.
- Your feet should be set up right and comfortable in a anyway.
- Ensure your body is in a straight line.
- Lower your body until your chest is about to touch the floor and then back up.
- Arms should be straight supporting the bodyweight when from the top position.
- Your head should not be straight down but slightly ahead of you.
- During the movements, try squeezing your butt and tightening your abs, in that case, your core will engage.
If you still find difficulties in doing the push-ups, start by working it up on a wall.
Pull ups & Chin ups
Pull-ups and chin ups are also important exercises which helps to build upper body strength. Chin ups however, engages and puts stress on the biceps while push-ups accentuates the biceps but in favor of the triceps and upper back. It is also important to secrete between pull ups and chin ups.
- Pull ups- performed with palms facing away from you.
- Chin ups- performed with arms facing you.
Squats
Squats are said to be one of the best exercises to do. It’s works impeccably well for toning to legs, strengthening the core and increasing flexibility. Here’s how to perfect your form:
- Stand with your feet shoulder-width apart, with hands in front or on your hips.
- Lower your body as if you’re sitting on a chair. Keeping the motion slow.
- Look straight ahead with chest up making your back flat and straight. Your back should be maintained straight throughout the movements.
- Now press down on your heels rising back up slowly.
Lunges
Lunges also are essential and effective in developing muscle tissues. They also help in strengthening the legs, improving core strength and hip flexibility. Here’s how to do forward lunges:
- Keeping the upper body straight, with shoulders back and relaxed and chin up.
- Engage core muscles.
- Step forward with one leg, lower your knees until both legs are at an angle of 90 degrees.
- Make sure that the other knee doesn’t touch the floor.
- Make sure the front knee goes directly a little above the ankle.
- Keep the body weight in your knees when pushing back up.
Conclusion
Aforementioned, are different exercises that can help build muscles without you spending a dime of your money. What are you waiting for?
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