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What You Should Know About Leg Exercises Without Machines
If you belong to the group of people who dislike going to the gym, then this is the best exercise for you. This is more convenient because you can do it anywhere even in your home.
Here are training leg exercises without machines:
Supine Pull-Ups
Use two chairs and a pole – a heavy broom handle works well. WARNING: Check the chair and the broom if it is strong and stable enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. 6-8 repetitions~Bend down and do it all over again for 6-8 repetitions~while on the lower position repeat your action six-eight reps~{Do this movement for 6-8 while your bending down}~Perform this action for six to eight times while your down there~{Don’t forget to count your movement, should be six to eight while your on your knees}~Remember to count your movement, it should be 6-8~while on the lower position repeat your action 6-8 reps}. It usually works on major muscles in back, shoulders, and biceps.
Supine Biceps Pull-Ups
Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Concentrate on your biceps while trying to put your whole body at ease. 6-8 reps. Works on biceps, some back.
Push-Ups
The key when targeting the chest with Push-Ups is the direction in which your elbows travel. When performing bench presses, your elbows must move away from the body to target your chest, and be kept close to the body to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. With your hands raised ahead, upper body should be rigid as a board. 6-15 reps. Works on the chest, triceps, shoulders
Tent Push-Ups
Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Lift up. Repeat. 6-8 reps.
Push-Ups, Triceps Position
Begin with fingers facing forward in position from #3, hands slightly less than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push upward. six-eight reps.
Triceps Dips
With Chairs With your hands behind your back support yourself on your palms at the edge of a chair. Keep your hand in position; elbows should angle outward. Staying in such position decreases the stress on your elbow and shoulder joints.
Lower yourself, keeping your back close to the chair. The elbows should bend back and a little to the sides. Keep your body angled slightly forward throughout the motion. Force yourself up so your arms are straight. six to fifteen reps.
One-Legged Squats
Stand perpendicular to a wall, about arm’s length away from it. Spread your arm out to the side and your palm against the wall at just shoulder height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat six to eight repetitions.
One-Legged Hamstring
Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Push your heel, bend your hamstrings to lift your body. Bend down then do it all over again for 8-10 reps. Repeat with other leg. Control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
Stair Running
This isn’t usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it does an astounding work of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. Work up the number slowly as you get stronger, hand on the stair rail to catch yourself if you lose your balance. This is better since you can perform it any place that is comfortable.
Exercising should be done regularly and moderately because if you do it quickly there is a possibility for injury to happen. You want to see the positive result, right?!
Toned and beautiful legs can be a great asset for anyone who has got it. A lot of people prefer to do exercises for leg toning at the comforts of their home. You can choose some exercises to tone your legs. But in cases where no machines are available and you feel like doing leg exercises, you can easily try these exercises to tone your legs without using machines. For more fun and easy exercises visit Leg Exercises Without Machines Find out what is the best exercise for you!
Discover more at http://www.exercisesforgreatlegs.com/category/great-leg-exercises
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