Many of us cannot afford going to the gym or simply are not able to find the time to make the trip to a fitness center, even though we are really passionate about building muscles and losing weight.
But there is good news for those of us that do not have the budget or the time to go to a gym.
Building muscles does not necessarily mean we need to use the latest and fanciest equipment.
As long as we follow a healthy diet and exercise of regularly bases, there is no reason for us to fail in our building muscle journey.
Here are 3 very effective exercises that stimulate muscles growth and that does not require any weights or any special equipment: 1.
Pushups.
Instead of relying of weights, use your body as resistance.
Pushups are one of the most favorite exercise by many because you can do them anywhere and it does not cost you a thing.
For maximum results, do pushups in sets of 3, 15 repetitions each.
You can increase the number of repetitions according to your fitness level.
The reason why pushups are so effective is because all major muscles groups are solicited: arms, shoulders, chest and back.
Depending on how far away your hands are, different muscles groups are targeted: a wider space between your hands will work out your pectorals and a narrow space will give your biceps and triceps a good workout.
2.
Bicycle Crunches.
These are perfect for toning abdominal fat as these type of crunches target the upper and lower abdomen, and obliques.
In order to perform bicycle crunches, sit on the floor with your hands resting under your head and with your elbows out.
Bend your legs and bring your knees close to your chest.
In the same time bend your upped body toward the knees.
Repeat this process 3 times, with as many repetition as you can.
3.
Standing Calf Raises.
Pushups and bicycle crunches target almost all major muscles except our legs and this is where calf raises come into play.
In order to perform standing calf raises you need a wooden bench or a staircase.
Start by bringing your heels as close to the ground as possible without falling and then raise yourself using your fingertips.
Get back to the original position afterwards.
Do 3 sets of as many repetitions as you can.
If you find this easy, carry a backpack with some heavy books or water jars while performing the exercise.
But there is good news for those of us that do not have the budget or the time to go to a gym.
Building muscles does not necessarily mean we need to use the latest and fanciest equipment.
As long as we follow a healthy diet and exercise of regularly bases, there is no reason for us to fail in our building muscle journey.
Here are 3 very effective exercises that stimulate muscles growth and that does not require any weights or any special equipment: 1.
Pushups.
Instead of relying of weights, use your body as resistance.
Pushups are one of the most favorite exercise by many because you can do them anywhere and it does not cost you a thing.
For maximum results, do pushups in sets of 3, 15 repetitions each.
You can increase the number of repetitions according to your fitness level.
The reason why pushups are so effective is because all major muscles groups are solicited: arms, shoulders, chest and back.
Depending on how far away your hands are, different muscles groups are targeted: a wider space between your hands will work out your pectorals and a narrow space will give your biceps and triceps a good workout.
2.
Bicycle Crunches.
These are perfect for toning abdominal fat as these type of crunches target the upper and lower abdomen, and obliques.
In order to perform bicycle crunches, sit on the floor with your hands resting under your head and with your elbows out.
Bend your legs and bring your knees close to your chest.
In the same time bend your upped body toward the knees.
Repeat this process 3 times, with as many repetition as you can.
3.
Standing Calf Raises.
Pushups and bicycle crunches target almost all major muscles except our legs and this is where calf raises come into play.
In order to perform standing calf raises you need a wooden bench or a staircase.
Start by bringing your heels as close to the ground as possible without falling and then raise yourself using your fingertips.
Get back to the original position afterwards.
Do 3 sets of as many repetitions as you can.
If you find this easy, carry a backpack with some heavy books or water jars while performing the exercise.