At home Gravity Workout-to build muscle and balance
March 2, 2009
Many times one feels lethargic and does not want to go out or drive to the gym for working out, specially in the winter. One feels like hibernating when it is cold. We all want to be cozy in the bed and do not want to step out. But giving up on exercise is not a good idea. One can still achieve their fitness objective in the house it self. Along with a fit body, exercise also helps you fight the winter blues. It keeps you warm, improves the mood by increasing the energy levels and giving you a good night’s sleep.
Here are some exercises which can be performed at home by utilizing the body weight and gravity to tone up your body.
Push ups: – a normal push up can be performed without any equipment, by just using one’s body weight and arms. It can be performed anywhere. Push ups help tone the shoulders, chest, triceps and the abs. One can make various modifications for various fitness levels. If you are finding the old push up style quite difficult, then you can try resting your knees on the floor and then perform it the same way. Push ups are the best for your shoulders and your chest. However, push ups are not very effective for triceps.
Pull ups: – pull ups are also known as chin ups. The best way to examine one’s strength weight ratio is the pull ups. High strength weight ratio means several things, for example; better rock climbing, running up the hill faster, etc. Along with all this, it is the best exercise for your back. Pull ups also strengthen one’s shoulders, arms, abs, forearms, and one’s grip as well. To perform this exercise, one needs a bar. Hold the bar with the help of your palms. Keep the hands apart by your shoulders length. After that, pull your self upwards till your chin is in line with the bar. Then gradually lower your self to the hanging position.
Sit ups: – this is another known exercise and has variations like the side sit ups and the crunches. It helps in shaping up the mid section muscles. To perform a sit up, lie down on the ground. Keep you hands behind your ears or on your ears. Do not place your hands behind the neck or the head, as it may cause severe injuries. Another way to keep your hands is to cross them across your chest and hold the shoulders. Now tighten the abdominal muscles and draw your stomach in. Keep the feet flat on the ground by bending your knees. Now raise your head and then lift the shoulders off the floor. Keep your focus on the knees. Keep contracting the stomach muscles as you sit up. Rise up till half way, remain in the position for a second or two and then slowly lower yourself back on the floor. However, remember not to touch the floor with your back. Keep the back little elevated from the floor. If you are a beginner, then perform 2 to 3 sets, and increase the set with time.
Add these exercises to your daily work out routine. If you are not accustomed to exercising, just start with 2 sets each and then gradually increase the number of sets with time.
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what the hell chin-ups and pull ups are different you idiots , with chin ups your palms face you , with pull ups they face the other way. God u lot are idiots noone ever go on this website again