ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Weightless Workout At Home

Updated on October 28, 2012

Thanks to the ever competitive world stress levels and obesity are at an all time high , which are just the start of many other health concerns . A fresh mind and a healthy body is an absolute necessity to achieve success in any field and its not difficult to achieve , but due our hectic work schedule we don't have time to look after our body . You don't need to go to gym and do all those lengthy aerobic sessions to stay fit . A simple 45 min long workout at home can serve the purpose .

Seven simple exercise to build muscle at home

Before starting , there are some tips that you must consider :

  • Remember to get a good warm-up and finish off with a slow cool down.
  • Do your muscle training three to four times a week , overdoing it can do more harm than good .
  • Proper technique is must otherwise it may lead to back problems .
  • The most important tip is to get proper rest after workout . Your muscles need time to repair themselves and growing into the shape and size . So to increase your muscle size , rest is must .

1> Pull ups : In pull-ups you lift your own body-weight. Its the best exercise you can do for upper body muscles . The technique is fairly simple but can be difficult to perform for some people .

  • Stand under the bar and grab the bar with both hands, shoulder width or slightly wide .
  • Cross your feet behind.
  • Exhale and pull your body towards the bar until your forehead is parallel to the bar.
  • Inhale and slowly lower your body back to the starting position.
  • Repeat the same process till fail .

Pull ups
Pull ups

2 > Push Ups : The simplest of muscle building exercise . Remember to keep your back straight during exercise to avoid back pains . The technique is very important for proper shape of the chest .

  • Get in a kneeling position, then bend forward and place your hands on the floor, slightly wider than shoulder width.
  • Keep your legs slightly apart and your body should make a straight line .
  • Inhale while your lower yourself to the floor till your chest is just about to touch the ground .
  • Exhale and push upward. Maintain the same straight-line form .
  • Do it 10-15 times , don't over do it .

Push ups
Push ups

3 > Hand Stand Pull Ups : are the best shoulder exercise if you can do with proper technique . but its hard for the starters to do it properly so make sure you have some help while trying this .

  • Start by using a wall as your support . Place your hands on the ground about 1 foot away from the wall.
  • Now use your arms to lower your head slowly towards the ground.you can put a pillow or something to support your head.
  • Once your head touches the pillow , move your legs back up .Then repeat the process .
  • Do as many repetitions as you can while maintaining control and good form .

Handstand pushups
Handstand pushups

4 > Bench Dips : Dips are the simplest and the best exercise for building triceps . All you need is a couple of flat benches or simple chairs will also do.

  • Sit on one bench and place your hands on the bench as shown in the figure , now stretch your legs and place your feet on the other bench .
  • Push yourself up so your arms are straight, then bend your elbows until your upper arms are parallel to the floor and your hips towards the floor .
  • Raise yourself straight up so your hips are in line with the bench.
  • Lower yourself again and repeat , you can use some weight to make it more challenging .


Bench dips
Bench dips

5 > Bicycle Crunches : Bicycle crunches is another technique of crunches , the advantage being that it doesn't put unwanted stress on your back .

  • Lie on back with knees bent and calves parallel to floor .
  • Cup ears loosely with hands .
  • Move legs in bicycle motion(elbows to opposite knees).
  • Keep heels four inches off floor .
  • Continue till fail .

Bicycle crunches
Bicycle crunches

6 > Body weight Squats : This knee muscles are targeted through squats so Keep your back straight, eyes facing forwards and chest out .

  • Stand straight up with your feet around shoulder width apart .
  • Interlock your fingers and straighten your arms out in front of you .
  • Keeping looking in front , back straight and slowly squat down keeping your knees in line with your toes and pulling your hips out.
  • Once your thighs are parallel with the floor push back up through your heels .
  • Repeat 15-20 times .

Body weight Squats
Body weight Squats

7 > Standing Calf Raise : The standing calf raise exercise targets your calf muscles , to make it more challenging you can carry some weight .

  • Stand straight with your abdominals pulled in, feet firmly planted on the floor .
  • Raise one of your feet so that your complete body weight is on the other feet .
  • Raise heel of your planted feet a few inches above the floor so that you’re on the tiptoes.
  • Hold the position for a moment , and then lower your heels to the surface .
  • Repeat it few times then change the position and work on the other feet with same technique .

Standing Calf Raise
Standing Calf Raise

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)