How to Build Muscle Without Weights

Online, February 7, 2011 (Newswire.com) - Strength training is an integral part of being fit. The good news is that you don't have to do much of it to see results. Muscle tissue is active tissue. It wants to be moved, it wants to work for you, it is your body's framework, it holds your bones together! Muscles also generate force and tension. They lengthen and shorten and provide you with the support system within your body.

As you know from my past articles, I am a proponent of daily cardiovascular exercise. In fact, 60 minutes a day is what I recommend, but what about muscles? What about developing lean muscle tissue? The photos provided today show you three basic moves that you can do anytime of day. Let's begin with the pushup.

* Pushups -You are using your triceps (the back of your arms) and pectoralis muscles (chest muscles). To begin the exercise place your hands shoulder width apart, engage your abdominal muscles, arms straight. Begin the movement from your elbow and shoulder joints by lowering your chest down toward the ledge. You may also do this against a wall or by using the back of your sofa! Inhale on the way down, exhale as you come up. Work up to 20 without stopping. Once you get to 20 and it has become easy for you, take it to the floor and begin the next level on your knees. Once you can do 20 easily then you are ready for straight leg pushups!

* Tricep Dips - This exercise works the back of your arms and a portion of your upper arm called the deltoid. Place your hands on a ledge or seat of a park bench. With your legs extended out, soft knees, arms straight, begin the exercise by bending at your elbow joint lowering your body down and then back up by extending your elbows. It's very easy to want to just lower your hips down and up, but concentrate on your arms doing the work. Once you can do 20 dips, add intensity to it by placing a weighted ball or dumbell in your lap.

* Bicep Curls - Tubing is affordable and versatile. For your front arm muscle, the bicep, stand on tube as shown in the photo, keep your knees slightly bent, bend your elbows to raise your arms up, then back down. Work up to 20 repetitions. Once that is possible, work up to another set of 20.

Muscle work can be easy to do and effective without incorporating any fancy or expensive equipment. In my bootcamp we carry eight-pound medicine balls, which we use for bicep, tricep and shoulder work. Weighted balls are also a great way to overload the body and burn more calories. Medicine balls are affordable and can be used for a variety of exercises. This week I want you to think about getting your body stronger. Think of ways to incorporate the exercises I am showing you today. Keep track of how many pushups you can do today and watch how fast that number goes up!

Sue D'Alonzo is a personal trainer and a boot camp instructor. She has been in the fitness business for more than 30 years. She lives in Pinole, trains in Berkeley and is the owner of Pinole Valley Bootcamp.

Source: Patch.com