1- FIND A
REPLACEMENT FOR DUMBBELLS.
2cans of food or 1-2
litre bottles of drink can be a great substitute for dumbbells and can be used
for a number of exercises.
2- DO BICEP CURLS.
A good arm exercise for building muscle is a Bicep Curl. Stand with your feet hip width apart, knees slightly bent, back straight and stabilize your core.
1. Hold a can / bottle
in each hand, elbows bent and tucked into your sides and forearms parallel to
the ground. In a controlled manner bring the bottle / can up towards the shoulder,
keeping your elbow tucked into your side.
2. Breathe out as you do
this and then breathe in as you lower your arm back down till it is once again
parallel to the ground.
3- DO THESE CURLS 10 -
12 TIMES ON EACH ARM, ONCE YOU HAVE DONE ONE SET OF THESE GO ON AND DO ANOTHER
2 SETS OF 10 - 12 ON EACH ARM. When you can do these comfortably then you need
to find something heavier to use as it is time to increase the weight.
4- TRY SOME TRICEP DIPS.
Another good exercise
for building muscle that you can do at is a Tricep Dip.
1. Sit on a chair /
bench and place your hands on either side of your body on the chair.
2. Wriggle your bottom
off the chair so that your arms are supporting your weight.
3. Feet hip width apart
out in front of you. Drop your bottom down until your elbows are at about 90
degrees and then raise yourself up until your arms a straight again. Breathe
out as you lower yourself down and breathe in on the way up. Do 10 - 12 of these,
3 times.
5- ALWAYS REMEMBER SOME
FORM OF PUSHUP.
Push ups are a fantastic
way to build muscle. If you are a real beginner you can do a push up standing
up against a wall. The same positioning, just in an upright position. Once you
have mastered wall push ups you can graduate to the floor.
1. Before
commencing traditional toe push ups, start with knees on the ground until you
can comfortably manage 20 - 30. To do a push up, lay on the ground face down,
with your hands flat on the ground at about chest level.
2. Push yourself up so
your arms are supporting your weight and make sure your core is braced and that
your back and head are in alignment.
3. Imagine you
have a broomstick resting on your back from head to bottom and you need to keep
your body in alignment with it.
6- WORK ON LARGE MUSCLE
GROUPS.
Working big muscle
groups is a great way of burning fat and building muscle. Some of the best
muscles for this are the Quadriceps and Glutes. Squats are a brilliant way of
working both of these muscles.
1. To perform a squat
stand with feet hip width apart, back straight, head up and brace the core. Put
your hands on your hips or straight out in front of you, whatever is more
comfortable. Lower yourself down into a squat as if you were about to sit in a
chair. Do this 10 times and then do another 2 sets.
7- DO THESE EXERCISES 3
TIMES A WEEK, MAKING SURE YOU HAVE AT LEAST A DAYS REST BETWEEN TO GIVE YOUR
MUSCLES A CHANCE TO RECOVER AND REGENERATE. This workout coupled with some
cardio such as running, walking, swimming, bike riding or other sport will have
you well on your way to developing muscle mass.
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