Want to work out, but you don't have any machines muscle?
No problem ! There are exercises that are called "bodyweight exercises".
They have the particularity of using the weight of your body to create resistance.
And they do not require any special equipment, but are just as effective as those with dumbbells or ultra-sophisticated machines.
Not to mention that you can do them anywhere and anytime!
To build muscle without breaking the bank on weight machines or a gym membership, follow this easy program!
It is to be done 4 times a week for 6 weeks to have a fully muscular body. Watch:
Print this program in PDF by clicking here.
After 6 weeks you will see the first results.
You will be more muscular and your silhouette will be slimmer.
Since these exercises can be done anywhere, you can improvise your workout even if you're held up on a conference call or stuck in a hotel halfway around the world.
You no longer have any excuses not to do this "full body" weight training program!
Muscles worked: glutes, hamstrings, lower and upper back muscles, abdominals.
Step 1: start standing with feet hip-width apart, legs slightly open.
Step 2: bend your knees, as if you were going to sit down, so that your thighs are parallel to the ground.
Straighten the knees, to make a complete movement.
Repeat 20 times.
Muscles worked: glutes, quadriceps, hamstrings.
Step 1: start standing with your hands on your hips. With the right foot, take a big step forward to place it about 1 meter in front of the left foot.
Step 2: bend the right knee. Your knee should stay above the ankle. At the same time, lower your hips and left knee to the floor.
Step 3: raise the right knee to return to the starting position for a full movement.
Do 15 repetitions with the right leg. Then repeat with the left leg.
Muscles worked: abs, obliques.
Step 1: start by lying on your back with your hands crossed behind your head.
Bend the knees to bring them towards the chest. Lift your head, neck and shoulders off the ground.
Step 2: twist your upper body to the right, with the left shoulder approaching the right knee. At the same time straighten the left leg.
Return to the starting position. Repeat on the other side for a complete movement.
Do 20 reps.
Muscles worked: whole body.
Step 1: rest your forearms on the floor, hands together, elbows under your shoulders.
Step 2: raise the knees and push the feet backwards so that the weight of the body is on the balls of the feet and in the arms.
The body should make a straight line from the shoulders to the heel passing through the hips.
Hold 1 minute.
Muscles worked: the whole body, especially the shoulders, biceps and triceps.
Step 1: start on all fours. The hands are positioned under the shoulders and the knees under the hips.
Raise your knees and step your feet back so that your body weight is on your tiptoes and hands. The body forms a straight line from the shoulders to the heels.
Step 2: bend the elbows, bringing the body closer to the floor. Straighten your elbows to return to the starting position for 1 movement.
Do 10 repetitions.
Muscles worked: calves.
Step 1: start standing with your feet hip-width apart.
Step 2: Lift your heels off the floor to stand on your tiptoes. Rest the heels on the ground to make a complete movement.
Do 30 repetitions.
Muscles worked: abs.
Step 1: start lying on your back with your feet raised to the sky. The arms are open in a V, at the level of the hips, the palms of the hands against the ground.
Step 2: Gently raise your hips 2-5cm off the floor, lifting your legs up and bringing them closer to your chest.
Slowly lower back to the starting position and complete a full movement.
Do 15 repetitions.
Muscles worked: back, abs, buttocks.
Step 1: start lying on your stomach with your arms outstretched in front.
Step 2: gradually raise your arms, head, shoulders and legs.
Hold for one breath then return to the starting position for a full movement.
Do 10 reps.
There you go, you now know the exercises to build muscle without using a weight machine :-)
Practical, effective and much more economical than a gym membership!
In addition, these functional movements help us to integrate the right gestures into our daily lives.
For example, to grab something that is at the bottom, you can squat or raise your arms above your head to put things on the shelf.
And presto, you did a squat or an extension exercise on tiptoe, neither seen nor known;-)
And if you want to do other bodybuilding exercises without equipment, we recommend this very complete book.
