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Build Muscle-No Weights Required

By: Rob R.

To assure you are able to emmulate using weights or professional equipment, you want to mirror the resistance to the muscle group you are working on.

Isometric type exercises can produce enormous results if you put a good routine together and stick to it. Before you begin, don't forget to do some warmups and stretch out those stiff muscles.

Workout routines to build muscle without weights:

* Jamb Press: Find a door opening and stand directly centered facing the jamb where the door locks. Now place a hand on both sides of door opening and place your feet in a comfortable position. With your arms in a somewhat L shape, simply press right and left arms together (wall is between R and L hands) as hard as you can and hold it. Rest a little bit and do another set.

* Chest Press: These build your upper chest muscles (pectorals). All you need is a hard surface that will permit you to press your hands down on surface at chest level (sit if you have to.). With your arms stretched in front of you and slightly bent, simply press down hard and watch your chest grow while you hold it. Do as many sets as you can.

* Praying Hands: While standing or sitting erect, put your two palms together in a praying manner. Press together as hard as you can as long as you can. Again very effective in an L shape, or straight out.

* Pushups: Still a great exercise where no equipment is necessary. If you have trouble doing the conventional pushup ( body horizontal and knees and belly off floor) you can find a surface that allows you to do them on an angle, such as a couch or counter top. Just do them like a normal pushup, only on an angle.

Upper Arms:

* Bicep Curls: Place both your elbows tight to your waist and hold out forearms palms up in L shape. Now take one arm and make a fist, placing it in the other palm. Press down while pushing up with the palm arm, keeping elbows tight to body. { Simulate curling dumbbells). Repeat both arms.

* triceps: Find a nice solid wall or any hard surface you can put pressure on. Now stand straight with one of your hips and the tricep your working on towards the wall with your feet at a position that keeps your body perpendicular to the wall ( 8 in.or so from surface). Take a fisted palm and with your arm down at your side, begin to press against the wall ( your tricep should be expanding ). Hold it for a while, then do the other side.

Stomach:

* ab crunches: Do these on a consistent basis and you will get the abs you've been hoping for. If possible, hold some kind of weight on your stomach while you do the crunches. Putting your hands behind your head when you first begin is fine, but you want to progress to a hands free sit up. Lay on a mat or something soft. With bent knees gently raise yourself up and down with a slight twist to the right and left so you get a full abdomen workout.

* Leg Lifts: Everyone can do these. Simply lay down with body straight. With your hands next to your side lift both legs up and hold in the up position about a 12 in. off the ground. If you can, rotate your legs in a circular motion. Hold as long as you can.

This is a short list of the exercises that can produce enormous results as long as you do them on a regular basis. It's always a good idea to incorporate cardio exercises into your program for a full body workout.

Article Source: Main Articles

You can get more routines for your isometric style muscle fitness program plus fat burning exercises by going to 6TopSystems.com

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