Exercises for Building Muscles Without a Gym or Machines

Many a times there are such situations when we are not able to go outside to the gym. For instance, let’s take the present scenario, for example, during COVID-19, too, as the whole world is in a global pandemic crisis. In such times we don’t want to affect our body. You may think you need a fancy equipment to build muscle and workout effectively, but results are possible just by using your own body weight. Various personal trainers from Auckland Central says, what one needs to focus and dedication to follow through a daily exercise routine without skipping and in just a matter of months, you would be able to build up muscles and get fit without ever stepping into the gym. Thus, if you are one of those people who is looking out for an easy and effective home workout without the use of equipment’s, then this article will be of great help. 

With all this in mind, here are some of the simple exercises that will have you building muscles and will help you look great in no time. 

1. Running or Walking 

No expensive treadmill is required. Personal trainers from Auckland Central says, all you need is a good pair of running shoes. If you focus 80% of your energy on cardio, you will see your body transform. Look at runners and cyclists. Most of the runners, swimmers and athletes have amazing abs. Their diet is clean and they get tremendous number of calories. Even when you walk or run, don’t focus on the cardio, think about your abs and pull them in. By doing this, you will see an increased strength in you. If you have your own personal workout trainers then it’s perfect for you or you can find them on any form of social media, type ‘personal trainers near me,’ and you’ll see lots of lists, what they’re doing is giving their clients online workouts during this critical time. You may also take the lessons online. 

To do: Try walking at a quick clip or running a slow jog for 15 to 30 minutes. Keep increasing the time week on week. 

2. Squats 

Squats are one of the best exercises you can do suggested by the Personal trainers from Auckland Central. With time you can progress to different versions of squats. 

To do: Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise. 

3. Crunches 

Crunches help with strength and tone up your midsection. This is important for the overall body strength and muscle building. 

To do: Lie down on a mat or carpeted surface for comfort. Bend knees so feet are flat on the floor. Cross arms in front of chest. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement. Don’t lift your entire back off the floor, as this can cause back strain. Exhale and contract abs as you go up. Inhale and ease slowly back down until shoulders are flat on the floor. 

4. Chair Dips 

At the back of the arms is a place where women usually carry the maximum weight and that may be the last place that some women lose weight, so watch out your calorie intake and get more cardio. 

To do: You needn’t use a dip machine or weights but instead, use your own body weight. Sitting at the edge of a chair, place your hands over the edge of the seat, keeping knuckles pointing forward. With legs out in front bent at a 90-degree position and feet pointing ahead, shoulders are down and elbows are close to your side, slowly bend elbows into 90-degree angle, lowering your butt towards the floor. Pause and return to sitting, keeping pressure on the heel of your hands. 

Thus, practicing these body building exercises at home without equipment will really help you achieve that strong body without joining a gym. Besides, if you feel lack of confidence or need someone’s company who can motivate and guide you during your critical time. Contact personal trainers, type on Google, gym trainers near me and you can see the options. For instance, www.mkfitnessnz.com (Manik Kumar) is the finest personal trainer of Auckland Central, for him his clients fitness is everything. During these crucial time, he is helping his clients in their workout by giving them everyday online sessions. To know more about him contact him and get the free consultation. 

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