Im looking to build muscle in my arms, legs and abs without going to the gym as I don't have time for that.. I jog 6 miles every weekend but Im looking for some workouts to help me with this goal.
Any help appreciated.
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Im looking to build muscle in my arms, legs and abs without going to the gym as I don't have time for that.. I jog 6 miles every weekend but Im looking for some workouts to help me with this goal.
Any help appreciated.
Well doing 30 pushups a night every night is a good way to get your arms built up. Don't go any higher than that, even if you do it for a year. Keep it to a max all the time so its a routinal thing.
For your abs, try the plank aswell as situps. Legs, i'm not to sure about.
Im trying to get a workout for my abs at the moment Im doing 50-100 situps and 50-100 crunches a day.
The plank for 1minute, with 3 reps a night and you will feel it ;)Quote:
Originally Posted by PaulMacC
Running will help build muscle in your legs. I wouldnt worry too much about that.
Alternatively, for your legs, get a barbell then do some squats. I don't really know your body-shape so I dunno if you want to just tone your legs, or build muscle? Squats will build muscle, but running up stairs will tone and be a lovely bit of cardio too. If you want to work on your calves, stand on the edge of a step, with just half your foot on, then lower and raise yourself by shifting your weight to your toes. Hard to explain but yeah.
I have a very slim build, a bit of fat but it isn't too noticeable. I can each as much as I want and dont put anything on. What is a plank?
Plank on Elbows and ToesQuote:
Originally Posted by PaulMacC
http://z.about.com/d/exercise/1/5/q/A/plank1.jpg
Plank
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right: 1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Sorry this isnt advice but I just want to say, I tried starting doing daily workouts and I did for a months or so... but then sometimes you are just in a bad mood, you feel sick etc and you just cant be bothered with it. So I got so lazy, that I stopped doing it...Quote:
Originally Posted by PaulMacC
so if you do want to seriously do this dont even think of stopping for one day...
Nah, I havent. I've had such a pissy day today but this takes my mind off it.Quote:
Originally Posted by Cutbrakes