Top Ten Ways to Proper Strength Train Anywhere, Anytime without any Special Equipment
October 23, 2012 in Strength Training
By Jim Flanagan
Proper Strength Training is the most important form exercise that will keep your muscles strong and flexible. With a healthy diet and two or three 30 minute sessions a week of proper strength training, you can actually build muscle and increase your strength.Some of these exercises are more effective with a 'buddy' or training partner and always be ready to create, improvise, and adjust your routines in order to produce meaning results. If you do not have a set of barbells and dumbbells, you can fill a pint or quart plastic milk container with a handle with sand to use as hand weights which will provide greater resistance. Resistance produces a force which will stimulate a muscle to work and ultimately grow. Start with as many repetitions you can do until you 'fail' and cannot complete any more reps. Try to increase the number of reps in each session and keep accurate records.
1.Body weight squats (performed with back against wall for stability)
2.Body weight push-ups or add manual resistance with training partner.
3.Body weight lunges or add Barbells, dumbbells, or homemade hand weights for greater resistance
4.Body weight sit-upsor add manual resistance with training partner
5.Seated towel pulls (manual resistance with training partner seated opposite)
6.Shrugs with added Barbells, dumbbells, or homemade hand weights for greater resistance
7.Seated Dips using sturdy chair
8.Manual Neck Exercises using heel of your hand for resistance
9.Heel Raises on stairs or on stable 2 X 6 or 2 X 8
10.Triceps Extension with added Barbells, Dumbbells, or homemade hand weights for greater resistance
