5 bodybuilding exercises without weights

5 bodybuilding exercises without weights

Written by
Varnika Sharma

February 11, 2022, 1:42 p.m.
2 minute read

You can definitely still build strength without all those weight plates and dumbbells.

You already know that lifting weights helps you build muscle.

But did you know that you can also build them without weights?

Strength training involves exercises designed to improve strength and endurance. This can be achieved by performing bodyweight exercises.

These exercises use an individual’s own weight to provide resistance against gravity.

Here are some effective strength training exercises without equipment.

A squat is a type of low-impact exercise that can help build fitness and muscle strength.

This exercise strengthens your core muscles like rectus abdominis and lower body muscles like gluteus maximus, medius minimus, quadriceps, hamstrings, adductor, hip flexors, and thighs. calves.

You can do jump squats and single leg squats for greater impact.

Here’s how squats.

A lunge is a type of one-sided workout that improves your coordination and balance.

Unlike squats, lunges train each leg individually to promote muscle symmetry and imbalance.

Notably, reverse lunges can effectively strengthen your glutes, core, and hamstrings.

They work simultaneously on several muscle groups and several joints.

They also stimulate your core area.

Here’s how to make a reverse lunge.

A push-up works several muscle groups at once.

It is also highly recommended to build upper body strength.

Push-ups particularly work the triceps, pectoral muscles and shoulders.

The American Council on Exercise suggests doing three to six sets of six to twelve reps with just 60 to 90 seconds of rest between sets for muscle growth.

Here’s how to make a push up.

A burpee is a tough exercise that works the major muscles in your body.

This is a two-part exercise: a push-up and a jump in the air.

Burpees focus on a full body workout that builds muscle strength and endurance in both the lower and upper body.

They target muscles in the legs, hips, buttocks, shoulders, arms, chest, shoulders and abdomen.

Here’s how burpees.

Your core includes muscles, bones, and joints that connect your upper and lower body.

Planks can help you strengthen all of the major muscle groups in your core – the transverse abdominis, rectus abdominis, external oblique muscle, and glutes.

They also increase your balance, coordination and strengthen your back, neck, chest and shoulders.

Here’s how to make a plank.

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Richard V. Johnson