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340 Views 0 Replies Latest reply: Oct 15, 2013 7:00 AM by adamheimann
adamheimann Legend 522 posts since
Apr 17, 2013
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Oct 15, 2013 7:00 AM

Body Weight Exercises to Build Muscle

Fitness trainers and enthusiasts the world over have begun advocatingthe effectiveness of body-weight exercises. While these may seem trivial to seasoned weight-lifters, using the body tobuild or increase muscle mass is just as effective as using plates or barbellsfound in the gym. 


While the bench press may seem like the staple exercise for boostingmuscle mass in the chest, push-ups can be just as effective for strengtheningthe same area.  In addition, push-upsrequire coordination from the shoulders, back and supporting abdominal musclesto perform the exercise correctly. Weight can be added by placing a plate across the back, or adding aresistance band across the shoulders.  Totarget the core muscles of the abdominals, try alternating the exercise withbarbell presses, or perform the action on an exercise ball to work stability.


To target the legs, body-weight squats are an effective tool, but theycan be alternated with step-ups to target the quadriceps, and split squats totarget the gluteal and hamstring muscles. As long as the exercise is performed correctly, these body-weightexercises are a perfect alternative to weighted squats.


Another effective tool for training the muscles are resistance trainingdevices such as TRX equipment, gymnastic rings, and resistance bands.  The body is required to use not only musclemass to support and move through the exercises, but core stability and balanceare also tested as the movements require total body support to be completedproperly.


Body-weight exercises can be an effective training tool for those juststarting a fitness regimen or experienced exercisers.  Training can be done by a professional, or bywatching examples of the exercise on fitness website or YouTube.  Adding these weight training exercises to aroutine will bring positive changes to the body, increasing stamina, musclemass, and balance for overall wellness.



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