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Top 8 Tips to Build Muscles

Updated on June 21, 2014

How to build muscles without using weights

Many of us believe that in order to build and tighten muscles in various parts of our body, we need to go to the gym. But what about those people who simply are too busy to take time to enroll at a gym? You can actually build muscles without the use of weights. Take time to find some exercises below that will help you tone that muscle.

Calf Raises
Calf raises develop the calf muscles or the gastrocnemius. This exercise can be done on steps. This is a popular exercise to achieve diamond-shaped calves.

How to do it:
1. At the edge of the step, place your toes. For balance, hold on to the rails.
2. Lower heels to stretch better.
3. Raise your toes as high as you can and then lower it.
4. Repeat as many times as you can.

Chin-ups or Pull-ups
Chin ups or pull-ups are good exercises in building the back, shoulders and biceps. This can be done in a park or on a doorway chin bar.

How to do it:
1. Have a bar with an underhand grip and hang down getting a good stretch in the lats (broadest muscle of the back or latissimus dorsi).
2. Pull up until your chest hits the bars.
3. Lower yourself and do this as many times as you can.

You can also try an overhand grip or monkey bars with the use of a parallell grip.

If you want to have a firm abdomen and flatten your stomach, crunches are the best way to do it.

How to do it:
1. Lie on your back and bend your legs with heels close to the buttocks.
2. With your hands behind your head, touch your chin to your chest.
3. Raise your head and crunch your abs. Go for only about a third of the way as compared to the traditional sit-ups.
4. Lower your head and repeat.

Deep Knee Bends
If you want to build muscles on your thighs, glutes, and hips, deep knee bends will definitely help you. This exercise is also great for improving lung control and stamina.

How to do it:
1. Spread your feet at about the same width as your shoulder.
2. Grab on to something that will give you support.
3. Look up and slowly bend your knees and lower your buttocks until it is almost touching the floor.
4. Without using a support, stand up with only your legs and keep your heels on the floor.
5. Do this as many times as you can.

Variation: Place your feet wider or closer or you can do one leg at a time.

Grip Exercise
Grip exercise is helpful in building forearms and improving hand strength.

How to do it:
1. Have a pocket hand gripper or a rubber ball that fits your hand.
2. Squeeze as hard as you can.
3. Relax and repeat for many reps.
4. You can also exercise the thumb and another finger and work on each finger.

Handstand Push-ups
This is a good exercise for the arms and shoulders.

How to do it:
1. Get into a headstand to a wall and put your toes against the wall for balance.
2. Lower yourself until your head touches the ground.
3. Push back and repeat for many reps.

Hyper Extensions
Hyper extensions are done to strengthen the lower back:

How to do it:
1. Place a chair near the bed.
2. Lie face down with your hips on the chair and your lower legs on pressed between the matteress and box spring.
3. Place your hands behind your head.
4. Bend forward at your waist as far as you can.
5. Raise back up until you back is straight.
6. Repeat.

To build muscles on your chest, shoulders and triceps, this is the exercise for you.

How to do it:
1. Face down on the floor.
2. Your hands should be about a shoulder width apart and keep hands turned slightly inward.
3. Push up until your arms are straight.
4. Lower and repeat.

If you want to make the exercise more difficult, you can raise your feet a bit or try various hand placements. You can also do this between chairs.

Always remember that when exercising, always observe safety. It is also recommended to do some stretches before and after your exercise.

© 2011 goddess888


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    • ThePracticalMommy profile image

      Marissa 6 years ago from United States

      Useful info! Thanks!

    • Chouji-Von-Lycan profile image

      Chouji-Von-Lycan 6 years ago

      love it, thanks for posting