It's possible to build muscles without weights with body weight training. Body weight training means using your own body weight as resistance. With 20 to 30 minutes of body weight weight training a few days a week, you can build muscles. This type of practice is for those who have no entrance to the gym. It is also for people who much prefer to practice without the use of weights or machines. Body weight can be very efficient in construction muscles, and there are people who are into body weight training with a lot to show for it. As with any exercise, it's best to ask your doctor's advice before proceeding.
People have the notion that pull ups and chin ups are just for elementary kids. Not so. Pull ups make your arm and back muscles. To execute this, you will need a pull up bar. Grab the pull up bar with your palms facing away from you. Pull up your body as far as possible. Your extreme goal is to raise your chin one inch above the bar. If your back and arm muscles are not strong enough, ask for assistance. Start with 6 to 8 reps a few times a week and increase gradually. The playground is an excellent place to do your pull ups and chin ups.
Push ups make your chest, arm and shoulder muscles. They are not just for military trainees. Push ups tone the shoulders, arms and chest without too much mass. Of course, they don't cost whatever and it can be done anywhere. To do push ups, lie on a mat and roll your toes under. Put your palms on the floor underneath your shoulders and keep your back straight. Push your body off the floor and keep your hands straight. Hold for 5 seconds. Lower your body 1 or 2 inches from the floor and hold for 2 seconds then push your body up. You can modify it by using your knees to retain your weight instead of your toes. Do 8 to 10 reps a few times a week.
Squats are a great way to tone your lower body and legs. Stand up right with your legs two to three feet apart. Keep your back straight, bend your knees and lower your body to the floor. Lower your body as far as you can. Hold for 2 seconds, then come back to starting position. Do 8 to 10 reps a few times a week.
Body weight training is very efficient in construction muscles. You can add the amount of reps as you get stronger. You can also modify the exercises to suit your fitness level. As with all other exercises, you just have to be consistent in order for it to work.
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