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Achieving a good body without use of weights or expensive equipment is a simple matter of duplicating the same resistance to the muscle group your working on. Isometric type exercises can produce enormous results if you put a good routine together and stick to it. Before you begin, don't forget to do some warmups and stretch out those stiff muscles. Workout routines to build muscle without weights: * Jamb Press: Find a door opening and stand directly centered facing the jamb where the door locks. Now place a hand on both sides of door opening and place your feet in a comfortable position. With your arms in a somewhat L shape, simply press right and left arms together (wall is between R and L hands) as hard as you can and hold it. Rest a little bit and do another set. * Surface Top Presses: Find a hard surface that allows you to place your arms in front of you at chest height. If necessary you can sit down so your arms are at chest level. Place both hands on surface with your arms slightly bent and press down hard for as long as you can. Take a small break and do some more sets. * Praying Hands: While standing or sitting erect, put your two palms together in a praying manner. Press together as hard as you can as long as you can. Again very effective in an L shape, or straight out. * Pushups: Still a great exercise where no equipment is necessary. If you have trouble doing the conventional pushup ( body horizontal and knees and belly off floor) you can find a surface that allows you to do them on an angle, such as a couch or counter top. Just do them like a normal pushup, only on an angle. Arms: * Bicep Curls: Place both your elbows tight to your waist and hold out forearms palms up in L shape. Now take one arm and make a fist, placing it in the other palm. Press down while pushing up with the palm arm, keeping elbows tight to body. { Simulate curling dumbbells). Repeat both arms. * Wall Press: Stand erect and sideways to a solid wall with one of your hips facing wall. Make a fist and place the side of the fist against the wall with your arm straight down. Now move away a lttlle bit so your hips and feet are about 12 in. from wall. Simply press as hard and as long as you can. ( Excellent for triceps and latoid muscles). Abdomen: * Crunches: Another dreaded effective exercise. When done right, you can get great abs. Lay down and bend knees with heel of feet about a 12 in. from your butt To get a full ab workout you want to also work the oblique muscles ( Just to the sides of your abdomen ). Now with hands clasped behind your head, bring yourself straight up slowly and hold about 6 in. off the ground for about 5 seconds. To do obliques, when you lift up, twist your torso slightly to the left and right. Do as many reps as you can. * tummy flattener: Simply lay flat on the ground with your hands and arms tight to your side. Make sure your legs are straight and lift them up slowly so you can feel it working. Do as many as feesible and then try a set where you hold your legs at about 10 inches off the ground for as long as you can. This is a short list of the exercises that can produce enormous results as long as you do them on a regular basis. It's always a good idea to incorporate cardio exercises into your program for a full body workout.
Article Source: http://www.bodyformind.com/db
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