There are plenty of ways to build strength without lifting weights.
Although weight training equipment helps when building strength and toning muscles, you can attain your strength-building goals without lifting weights. When done properly, various forms of exercise will build specific muscles in different areas of your body. For example, push-ups can help you strengthen your chest and shoulders, while jogging builds leg and thigh muscles. Whatever your strength-building goals, you can design a regimen to accomplish them without using weights or other expensive exercise equipment.
Instructions
1. Perform push-ups and pull-ups to improve arm and upper-body strength. You can do push-ups almost anywhere and without special equipment. They help build strengthen and tone the triceps, shoulders and chest muscles. You will need a pull-up bar to perform pull-ups, also known as chin-ups. Pull-ups build strength in the biceps, chest and shoulders.
2. Perform sit-ups and related exercises on a regular basis to improve midsection strength. Sit-ups or crunches -- which are similar to sit-ups, but with the knees and feet in the air -- strengthen and tone the abdominal area. They also burn fat and improve the shape and look of the midsection. Perform these exercises daily if possible, or even multiple times a day.
3. Run, jog or walk to improve lower body strength. People in moderately good shape can usually begin running or jogging a short distance daily or every other day, then increase the amount of distance covered each week. Running or jogging multiple times a week on a regular basis increases the strength and tone of muscles in the thighs, legs, ankles and feet. Walking at least 30 minutes also helps increase strength in these areas, although it may take longer to see results.
4. Swim in a pool or in the ocean occasionally to build strength in muscles throughout the body. Swimming is a full body exercise; it can build muscle tone and strength in the arms, legs, shoulders and almost every other major muscle group. Due to the lower stress swimming places on bones, this exercise has a lower risk of injury than many other physical activities.
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