i am not yet strong enough to do pushups, and have no way to pay for a gym membership. i was wondering what sort of muscle building exercises i can do in the safety of my own home. i ride my bike a bit and walk a bit, but i do that for cardio more than muscle building.
First, the push-up. If you're not strong enough to do a regular push-up or a modified push-up (on the knees), then try starting with an incline push-up until you build up more strength. Put your hands on something relatively tall and sturdy (your kitchen or bathroom counter will work). Put your feet a few feet away from the counter and do a push-up against the counter. If that's still too hard, you could try starting with a wall push-up (as the name suggests, do a push-up against a wall, standing up). If I'm not making myself very clear, google "incline push-up against wall" (or against kitchen counter) and you'll find more info.
Other good body-weight exercises include squats, lunges, planks (you can google these if you're not familiar). Again, if you can't do these moves, just start with a modified version. For example, I can't do a full lunge (going down all the way), so I start with a modified lunge (going down part way) and over time I've been able to increase how far down I go.
As for video's, I like a series called Valerie Waters A-line (which you can google). You will need a set of dumbbells. Sometimes she uses other equipment, but you can improvise. For example, if she does an exercise leaning against a bench, you can lean against a chair, etc. If she lies on the bench, you can lie on the floor. I like her because most of her exercises are "do-able" by the beginner (although now and again I have to skip one or do a modified version), plus she explains things well.
First, the push-up. If you're not strong enough to do a regular push-up or a modified push-up (on the knees), then try starting with an incline push-up until you build up more strength. Put your hands on something relatively tall and sturdy (your kitchen or bathroom counter will work). Put your feet a few feet away from the counter and do a push-up against the counter. If that's still too hard, you could try starting with a wall push-up (as the name suggests, do a push-up against a wall, standing up). If I'm not making myself very clear, google "incline push-up against wall" (or against kitchen counter) and you'll find more info.
Other good body-weight exercises include squats, lunges, planks (you can google these if you're not familiar). Again, if you can't do these moves, just start with a modified version. For example, I can't do a full lunge (going down all the way), so I start with a modified lunge (going down part way) and over time I've been able to increase how far down I go.
As for video's, I like a series called Valerie Waters A-line (which you can google). You will need a set of dumbbells. Sometimes she uses other equipment, but you can improvise. For example, if she does an exercise leaning against a bench, you can lean against a chair, etc. If she lies on the bench, you can lie on the floor. I like her because most of her exercises are "do-able" by the beginner (although now and again I have to skip one or do a modified version), plus she explains things well.
Hope this helps.
i've started the wall pushups i can only do 5 at a time right now before my arms start to hurt, but if i do 5 every here and there throughout the day it's better than not exercising at all!
simple muscle building exercises?
i can only do 5 at a time right now before my arms start to hurt, but if i do 5 every here and there throughout the day it's better than not exercising at all!
