‘Toning’, ‘Shaping’, and ‘Bulking’- these three words are what you
hear from every novice who starts doing gym. He/she either wants their body
toned, shaped or bulked-up. Though every man with a dream of ‘hulk body’ enters
a gym, yet few are determined to do it on their own and depend upon any other
instruments. Even now, few people are opting for home workouts rather than
dropping in in a gym. Indeed, our lives get busier day by day and sometimes a
gym membership sounds time-saving, while on the other hand, it seems a waste of
money as we think that we can do this at home. Even some people actually do opt
for strength training workouts at home. Now you must be thinking that I am
going to recommend some weights and treadmills, etc. but it is not like that.
Instead, I would say that you can get your weight
training exercises done easily at your home even
without any weight training instruments.
The
‘Greek-god’ body and the ‘6-packs’ or ‘8-packs’ are actually a modern
conception. But during the ancient times, men did have a perfect fit body. Similarly,
the women had a figure to die for. And how was that possible when there no gyms
or treadmills or bar crunches? They didn’t have ‘Google’ to search about diet
plans and diet chart or ‘how to reduce weight’. What they had was their daily
and domestic work and a lot of their pedestrian traveling. This all added up as
their workout. Similarly, we also can follow the routine home workout without weights to get in shape. Personally, I think this is the best way to get
yourself motivated. Not only it saves your hard-earned money, but also teaches
you to be independent on any training instrument.
There
are some basic exercises which easily can be done at home (without weights)
by only adding a little
resistance to your everyday exercises. Before this, atleast 10
minutes warm-up sessions is of utmost importance. It loosens your muscles and
get them warmed up so that they are ready for the upcoming strength training
and vigorous exercises. Directly jumping to the workout session can actually do
your body a great deal of harm. There is a chance of muscle tear, sprain, etc.
Below some warm up exercises are suggested that you should try out before
starting your workout:
o
Twist lunges
o
Crunches
o
Push-ups skipping
o
Arm and leg swings
o
Neck rotations
o
Hip rotations
o
Dynamic chest
o
Hops on spot
With
one set of 10 reps of each exercise, the warm-up sessions can be concluded.
After
this session get done, you can plan out following exercises according to your
fancy that are enough to get you started. After these basic, you can move on to
more difficult work-outs like squats, donley-kicks, burpees, etc.
o
Push-ups and pull-ups
o
Dips
o
Bench dips
o
Hand stand push-ups
o
Chin-ups
o
Parallel push-ups
o
Close grip pull-ups
Once
you are accustomed to these, you can add some resistances, like tying a book
bag or sand bag to your waist while doing the same exercises. These are some of
the basics which can get you a muscular body. In addition to it, dancing,
swimming and playing outdoors (football, basketball, etc.) and also help in
strengthening your core muscles.
Apart
from this, your diet plays a
significant role in this entire process. Make sure you are
taking sufficient amount of proteins and vitamins. You need to be careful of your calorie intake as well. Though
supplements are an option, it is better to keep it natural. It could take a
longer time than the gym and supplement combo, but this would be the complete natural
way to get a muscular body without lifting a weight.
