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 44-Year-Old Epic |
Bodyweight Exercises - Exercises you can you do almost anywhere
What about when you're on the road and can't bring your gym with you? Here are some exercises you can just about anywhere.
Bodyweight exercises are great for working out in your hotel or motel room when traveling on business or as a substitute when you can't make it to the gym. They also have the advantage that many of them are multi-joint exercises and help develop balance and coordination.
Disclaimer: YOU should always consult a physician before beginning any exercise program. If you aren't willing to take responsibility for your own actions, then don't follow this routine.
Don't be disappointed if I don't include hype about this being a "Warrior," "Sumo," "Dragon," etc. workout. These are just good solid exercises. No hype required.
See Also Epic Exercise Routine for information about frequency, number of reps, etc.
Contents:
- Door chinups
- One-armed pushups
- Chair pushups
- Handstand pushups
- One-legged squat
- Jump ups
- Dips
- One-chair dips
- Calf raises
- Lunges
- Jackknife sit ups
- Windshield Wipers
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Door chinups
Similar to regular chinups. Open a STURDY door. Doors on
travel trailers and mobile homes are generally not suitable. The
best doors are outside doors. A good solid inside door will work
if you are under 200 pounds.
Open the door and place a towel over the top near the hinges (or wear gloves).
Facing the door, place your over the top as near the hinges as possible. Pull yourself up in the same manner that you would do chinups. DON'T BOUNCE. The hinges won't like it.
One-armed pushups
Eventually you will reach the point where regular pushups aren't hard
enough to promote strength gains. Switching to the one-armed
variety will increase the intensity.
This works the pecs, triceps, and shoulders. Start with a standard pushup position. Spread you feet. The farther apart, the easier these are to do. It can also help to have the bottoms of your feet against a wall to help keep your position. As you get stronger, move your feet closer together. Place one arm behind your back and lower yourself to the floor using the other arm. Then push yourself back up and repeat.
Chair pushups
Place two identical chairs facing each others with the backs apart.
With your feet on the floor and hands on the seats of the chairs do
pushups going down as far as you can.
Another variation is to put your feet on the chair and your hands on the floor and do your pushups from there.
Handstand pushups
This is advanced and you may not want or be able to do it.
Don't try it until you have been working out for a while. Find a wall with PLENTY of floor space around it.
Place a hard cushion on the floor and put your head on it. Do a
three-point hands-and-head stand with your back to the wall and your
feet against the wall for balance. Wear shoes - you WILL
fall from time to time and you don't want to stub your toes. Use
your arms to raise and lower yourself. As you get better, try to
do it without your feet touching the wall. Don't forget, this is
an ADVANCED exercise. You WILL fall from time to time. Make
sure you have plenty of room and that your bones and joints are strong
enough to withstand the fall before attempting these.
One-legged squat
From a standing position, arms out for balance, and looking straight
ahead. Bend one leg underneath you and use the strength in the
other to squat down. Hold the position at the bottom for a second
and then raise. These are also great for developing balance.
And of course, if you can't do a one-legged squat, do a double-leg squat
instead. If necessary, use a chair for support and balance.
Jump ups
Make sure you have plenty of head room, especially if you're tall.
From a squatting position, with arms out for balance and looking
straight ahead, jump up as high as you can. Land back in a
semi-squat position. Lower yourself back to a complete squat and
repeat. If in a hotel room, be considerate of those below you.
Dips
Place two identical chairs with the backs facing away from each other a
little more than shoulder width apart. Place your hands on the
seats of the chairs and your legs straight out in front of you.
Lift and lower yourself.
One-chair dips
Place your hands behind you on the seat of a chair with legs straight
out in front. Raise and lower yourself.
Calf raises
Standing on one leg, raise and lower yourself by extending your ankle.
Use a chair for support if necessary. This is another good balance
developer.
Lunges
Start standing with feet together. Step forward with one leg
into a deep lunge, while keeping the other leg straight. Push
yourself back up and repeat. Do not let your knee go farther than your
toes on the leg that lunges forward.
Jackknife sit ups
These are great for building a strong core. Laying on your back,
bring your feet and hands together in the air like folding in half (i.e.
a jackknife). Your hands and feet are reaching for the sky. All
four limbs should meet together. And of course, all the standard
sit ups and crunches can be done just about anywhere.
Windshield Wipers
Lay on your back with your arms out straight and perpendicular to your
torso. Place your palms flat so that they are facing the floor.
Legs straight up in the air.
Keep your legs straight, and bend at the hip moving your feet to the
floor on your left side. Then move your legs up to the center
position again. Now do the same to the right side.
Try to keep your lower back and shoulders flat on the ground, letting
your hips rotate
Other Online Resources
Weight Lifting and Cycling
Want to start an argument? Go to a group of cyclists and ask
whether a cyclist should train with weights or not.
Lance Armstrong's coach recommends strength training in the winter,
while many coaches recommend against it.
The confusion stems from the lack of properly done studies, the
confusion between professional cyclists and weekend warriors, and
strength training vs. bodybuilding.
More>>
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2006-03-03 Anonymous (age 20-29) wrote
Interesting, Factual
2006-12-02 Beginner, age 20-29, wrote
So So, Factual
some simple exercise like squats, lunges and many others can really
improve physique
epicidiot reply: Absolutely!
