Most people think that the only way to achieve an effective and thorough workout is to use weights while training or exercising. Although weights do have a place in the world of physical fitness, there is no book that says a person absolutely has to use weights in order to build strength, stamina, or even a decent-looking body.
Some people are simply too busy to fit in a drive to the gym and a weightlifting or exercise workout. Other people simply cannot afford the cost of a gym membership or the expense of exercise equipment.
There is hope though - and this is where the idea of a workout without weights can really prove to be helpful. With a little creativity and some modification of everyday activities, even the busiest person can find the time for an effective workout.
Life Without The Gym
Believe it or not, there actually was a period of time in human history when gyms did not exist. Yes, it's true. What in the world did people do to get their daily exercise before there was Gold's or Bally's or Bowflex? People found a way.
Whether it meant lifting heavy rocks and objects, climbing mountains, or running marathons, people found a way to exercise. In ancient Egypt, people lifted bags of sand to keep in shape, while the Greeks lifted (and threw) heavy rocks and objects as part of training and exercise regimens.
What's the bottom line? You don't need weights or fancy equipment to get an effective, whole-body workout.
Ways To Workout Without Weights
If you're looking to workout without weights, there are many options for you to explore which will ensure you of an excellent workout.
Knee Bends (Squats) - Viewed as essentially a squat without weights, the goal here is to develop the muscles of the thighs and glutes. This exercise can be done by grabbing on to anything that will provide stability and support (a table, a sink, or a desk).
With the feet set apart about shoulder width, with a firm grasp of the supporting object, and with the feet flat on the ground, the individual simply lowers him or her self until the butt is as close to the ground as possible.
Calf Raises - This exercise can be done by simply locating a raised area such as a stair or step. If neither one is available, find an object such as a book which will allow you to raise yourself off the ground.
With the toes on the edge of the object (stair, step, or book), lower the heels of your feet, then lift yourself up on your toes to complete one repetition.
Pull Ups - This one presents a little bit more of a problem, since it does require the use of a pull up bar or some object that you can pull yourself up on (i.e. a jungle gym at a school or park, or even the section of a doorway that sticks out). Upon finding the right spot, grip the bar or doorway using an underhand grip and allow your body to hang down.
Slowly pull yourself up until your chest reaches the level of the bar.
Push Ups - The original and still the best, push ups represent the best way to workout without weights. Not only do they train the arms and chest, but they also provide a decent workout for the abs, shoulders, and legs. Simply place the hands about shoulder width apart, stretch the legs and feet out, and keep your back straight.
Bend at the elbows to lower your body, then push down on the ground to lift it back up.
Crunches - Nothing works the abs like a few sets of crunches. They don't require special equipment or weights, and can be done anywhere where there is room. Lie on your back with your legs bent. Lift the shoulders off of the ground and crunch the abdominals. Only lift the body up until the shoulders are off of the ground - any higher and you run the risk of injuring your back.
When people begin working out, either for the first time or after a "leave of absence" from the gym, chances are that the arms will be one of the first areas of their body that they will begin to train. After all, other than the chest, the arms represent one area of the body that serves as a clear indicator that a person is working out and lifting weights.
Biology of the Biceps
The biceps, which are physiologically known as the biceps brachii, are a group of muscles located in the upper arm. Their general purpose, other than to look good in a short sleeve t-shirt, is to help in the flexing of the elbow and in the rotation of the forearm.
The term biceps brachii can be loosely translated to mean "two headed muscle", which in the case of the biceps, is an accurate description. The biceps consist of two bundles of fibers, both of which connect near the elbow, though they do originate at different points in the arm/shoulder region.
The general function and movement of the biceps makes training and exercising them relatively simple. In most cases, a biceps workout involves using exercises that require a curling and/or extension of the arm at the elbow. This usually means the use of good old-fashioned biceps curls.
Biceps Exercises
Other than simple and traditional curls, there are many other ways to train and exercise the biceps. From free weights to machines, there are a variety of ways and methods to help train and develop the biceps. Four of the more popular exercises used during a biceps workout include preacher curls, incline curls, standing barbell curls, and hammer curls.
Preacher curls - This exercise is done using one arm at a time on a preacher machine/bench, with a set of dumbbells. This is the perfect exercise for developing full biceps, since it does isolate and train the "peak" of the muscle. With weight in hand and the elbow locked in place against the bench, curl the dumbbell up slowly toward the shoulder. Hold for a second or two, then slowly return to the starting position.
Incline curls - Using an incline bench, hold a pair of dumbbells with arms hanging down the sides and the palms facing in. Curl the weights up while at the same time rotating the wrists. Hold and return the weights to their original position. Form is very important in this particular exercise, so lighter dumbbells should be used here. The fact that it allows a full range of motion (hence the turning of the wrists) will still yield awesome results, even with the lower weights.
Standing barbell curls - This exercise can be performed using barbells or dumbbells. They key here though, is to do the curls from a stable, solid, standing position. With the weight in hand and the arms straight down, slowly curl the weight in the direction of the chest, keeping the elbows and back in a fixed position. Hold the position for a second or two to contract the muscles, then slowly lower the weight back down.
Hammer curls - Not just an exercise for the biceps, hammer curls are an effective (and dramatic) exercise for the development of the entire region in between the biceps and the triceps. Proper development of this area can actually push the biceps up, giving them a larger appearance and thickness. To do this exercise, hold a pair of dumbbells with palms facing in and arms at the sides of the body.
Curl the weight up (keeping the elbows fixed at all times) without rotating the wrists. Hold and slowly lower the weights to their original position. This exercise can be done one arm at a time, or both arms at the same time.
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