How to Build Muscle without Weights at Home - Full Body Workout
We do not always have the time or money to go to a gym to train. But this does not mean we have to neglect our body. If you are one of those people who can not go to a gym and want to gain muscle strength, in this oneHOWTO article we'll tell you how to build muscle without weights at home. In fact you won't need any kind of special equipment. We will teach you some good exercises so that you can tone all you body parts and, thus, get rid of the excess of fat that you have accumulated and turning it into that toned, muscular shape you have always wanted. Keep reading!
First of all, you must be very aware that building muscle without weights at home is possible but requires a lot of perseverance, strength and dedication. There are many exercises in which the body's own weight is used as a resistance, without the need to resort to enormous weight machines such as those found in gyms. In this article we teach you how to build muscle without weights through a series of specific exercises that will serve to increase muscle mass throughout the body.
Plank exercise to build muscle
One of the best known exercises to build muscle strength without the need for weights is the so-called lizard or the plank exercise, which consists of raising one's weight by leaning on the tip of your feet and palms of your hands, always keeping the back straight and aligned, so that the shoulders or glutes do not protrude above the rest of the body.
This position works on several muscle groups that sculpt your body, among others, the upper part of the body (shoulders and arms), the chest muscles and also the abdominal area, so it is a very complete exercise, as you will be lifting your whole body weight without the need of weights.
In addition, if, for example, you prefer to locate the training in the chest muscles just separate the hand position a little more to focus the effort on the chest. Start by trying to do two or three sets a day of 8 or 10 repetitions and as you gain muscle strength, increase the frequency and number of repetitions.
If you need more detailed information, take a look at how to do plank exercises correctly.
Build upper body muscle without weights
For the following exercise, known as dips, the only equipment you will need is a stable chair which you can easily find at home. To do this upper body muscle exercise, stand in front of the chair, as if you were going to sit down, but instead of doing so, lean on the seat with both hands and, with our legs fully stretched out and our heels resting on the floor,flex all the muscles of the upper part of the body (mainly biceps and triceps) until the seat of the chair is at the height of the middle of your back and then, rise again putting the strength on your arms.
Your glutes should never touch the ground and the back should be as straight as possible. Like the previous exercise, start with three sets of 8 or 10 repetitions and watch as you gain strength, because if you make too much effort at the beginning, you are more likely to injure yourself and give up on training too soon.
Make sure you take a look at other useful exercises to build your arms without weights.
Build glute muscle mass
To work out and build glute muscle mass and tone the muscles around the hip area commonly known squats, with which you will also build all legs and back muscles, making it one of the best exercises to build muscle without weights at, using only the weight of the body itself.
How to do squats for glutes? Well, stand upright and place your arms at a right angle to the front, parallel to the ground. The back should be straight and not arched, shoulders firm but not rigid. Once you reach this position, you should lower your hip and buttocks as if you were going to sit on an 'invisible' chair, flexing the knees, so that the weight is distributed in the legs and the trunk.
Hold this position for at least 15 seconds the first time, and increase gradually until you reach 2 minutes. Repeat 10 to 15 times daily and you will notice how you are building muscle around this region.
Build abdominal muscle mass
Among the most popular exercises to build muscle without weights are crunches, not only because they sculpt the body at an aesthetic level but also at a level of physical health, since these muscles are in the core of the human body and when they work, they train the entire central muscles and back.
Lie on your back, flex your legs and knees, keeping them high. Put your hands on the back of the head, just above the neck and in this position, lift the abdomen and raise the top area of your trunk. Be very careful because the strength must come from the upper body, never from the neck as you can cause serious injuries in the area.
Start the workout with 2 sets of 10 reps each and watch increasing the number of sets as you progress through your goal. In this other article you can check out more focused crunches for upper abs.
Build leg muscle without weights
Although squats are great to build leg muscle, another exercise that will help you build this part of your body are lunges.
To do this exercise, stand up straight with your feet parallel to your hips. Move one step forward with one of your legs, while bending your knees. The your knee should never touch the floor. Do the same with your other leg. In order to build leg muscle effectively, do 2 sets of 20 reps (for both legs).
Build chest muscle without weights
The chest is also a common part to build up when working out. One of the best exercises has to be push ups. However, the best way to perform them in order to enhance muscle mass is the following take on the push-up.
Use a low table or a seat in order to perform this exercise. Lean your hands on the surface with your toes holding your lower body, legs totally stretched., Lower your body until your chest is just a couple of inches from the surface. Bring your body back up to starting position.
Other tips to build muscle without weights at home
In addition to physical exercise, eating plays a key role when building muscle without weights. Carrying a healthy and balanced diet helps you in your goal of increasing muscle mass. In your daily diet you can leave proteins out, which are undoubtedly the ideal food when you want to build muscle mass in your body.
The main proteins can be found in lean meats, fish, milk, eggs or nuts (mainly nuts). We encourage you to add these foods to your daily diet, creating a high-protein diet and you will see how you gain both health and muscle mass.
You can also add supplements and protein shakes for muscle gain.
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