We all want to make our body fit and healthy and for this we take membership of the gym and raise heavy dumbles or exercise with various machines. But if you are looking for a pocket friendly way to keep yourself fit then bodyweight exercise can be done. For this you do not need to go to the gym, lift weight or use machines.
Bodyweight exercises are done without dumbbells. Common people often take it lightly, but it is actually very effective. Whether you are at home, traveling, or just want to exercise at your convenience, exercise with body weight is definitely a good idea. From push-ups to squats and planx, there are many exercises that you can do to strengthen your muscles. So let’s tell you about some such strength training exercises in this article today in powerlifting national record holder and fitness trainer Vinay Mahore, which you can do without dumbbells and machines-
Push up
If you want to do power training without weight and machines, then push up in this way is definitely a good idea. It is considered a very good exercise for the upper body. Push ups work on your chest, shoulders, triceps and core muscles. You can do many types of push-ups such as knee push-ups, diamond push-ups and incline push-ups etc.
How to do-
First of all get into the plank position and keep your hands slightly away from the shoulders. Now bring your chest down slowly until it touches the ground, then push back upwards.
Triceps dips
You can easily try triceps with the help of a chair or bed. Trichip dips works on triceps and shoulder muscles.
How to do-
To do this, sit on a strong chair or on the edge of the bed. Keep the hands near your hips. Now tilt the body downwards by putting the feet slightly forward and then lift it up with the help of hands. You set 3 of 10-15 times.
Bodyweight squats
Bodyweight squats are considered very good for quads, glutes and hamstrings.
How to stand by placing your feet on the width of the shoulder. Now push the waist backwards and sit as if sitting in a chair. Then stand and repeat. If you want to make it more effective, squat slowly or sit up for a while and move up and down.
Lift the leg
Like the lower abdominal muscles, leg razes also affect the lower abdominal muscles a lot.
How to do it – Lie on your back and place your hands under your hips. Raise the legs up to 90 degrees straight, then slowly bring down but do not let them touch on the ground. Also, do not let the waist rise above the ground.