Many people dislike going to the gym, because the nearest gym is often far away from their homes and the atmosphere in some gyms can be relatively unpleasant. That does not mean that you cannot perform an effective workout, however, right in the comfort of your very own home.
With bodyweight exercises, you can develop your very own workout without weights, and thus without any need to visit the gym. A proper workout without weights can be a full substitute for any workout that requires gym equipment. Bodyweight training is a tried and tested technique that has been proven to work, providing you with fast and effective results.
The following is a list of 10 of the best exercises that can be combined to give you an effective workout without weights and without any of the equipment found in the gym:
1. Supine Pull-Ups
This exercise works the muscles in the shoulders and back as well as the biceps in the arms. To perform it, you will need two chairs and a pole heavy and strong enough to support your weight. Place the chairs approximately double shoulder-width apart, and lay the pole flat across the chairs, making sure that it is stable and will not fall off or roll off the chairs. Lie below the pole with your chest directly beneath it, grip the bar using a wide overhand grip, and pull yourself up until your chin crosses the bar. A set should consist of 6 to 8 repetitions.
2. Supine Bicep Pull-Ups
This exercise is designed to target mostly the biceps, and some of your back muscles. The exercise requires the exact same set-up as the supine pull-ups, only instead of gripping the bar with an overhand grip, where your palms face outwards, you grip the bar with an underhand grip, with your palms facing inwards towards yourself. Keep your spread shoulder-width apart, and pull your body up until your chin crosses the bar, concentrating on using your biceps as you do so. Keep the rest of your body relaxed as much as possible while performing this exercise. A set should consist of 6 to 8 repetitions.
3. Regular Push-Ups
This exercise works mostly the muscles in the chest and shoulders, as well as the triceps in the arms. The key to working the chest muscles with push-ups is how your elbows are positioned as your perform the exercise. In order to work your chest muscles, your elbows must move away from your body as you perform the exercise. Keeping your elbows close to your body while you perform the exercise activates much more of your triceps and less of your chest muscles. To perform this exercise place your hands flat on floor, roughly shoulder-width apart, along the same line as your shoulders and stretch the rest of your body straight out behind you. Lower yourself to the floor, keeping your body as straight as possible, then push yourself back up. A set should consist of 6 to 15 repetitions.
