Build a Toned Male Physique without Gym

Find out how to get six packs and huge, rippling muscles without going to the gym. Let cut right through the chase, spare the clichés and get down to the nitty gritty of building a Greek God body
Push ups: Pushups are good for building your triceps and pectoral muscle. To get a broad chest, keep your arms at a good distance from each other. Keeping hands closer together will work the inner chest and give a defined line. Positioning hands more than the shoulder length will build your outer muscles. If you are light weight and want more resistance from your body, you can do it by putting your feet atop a table. For maximum muscle development, keep doing the workout till the muscle fails(does not move up anymore for the time being). For pushups, start with the hands in line with the shoulders. Wait for 3 minutes and then move to inner hand position. Then wait another 3 minutes, and go to outer hand position. Wait for 5 minutes and repeat the cycle for about 2 times

Pull-ups: Pull-ups are training exercises that promote the biceps and back muscles to grow quickly, sharp and in a defined manner. For doing pull-ups, find a horizontal pole that you can hang off without the fear of hurting your hands or falling. Most outdoor parks have the rod where you can hang from. When hanging by the rod, the beam or a sturdy branch, keep your arms straight, leave space between the feet and the ground to prevent your feet and ground make contact. Grip the pole in such a manner that the thums face out and the hands are slightly more apart than the width of your shoulders.
Gradually lift your body up and bring your face to the pole’s level breathing out as you go up. Hold for 10 seconds and bring yourself down till your arms are straight. Pause for a moment and then go up again. Repeat this, till your muscles fail. Do not feel sad or low if your muscles give away quickly. Your muscle strength is actually increasing with pull-ups and it is even more important to make sure that you do not bounce when you come down. Do one set of pull-ups till the muscles fail. Wait for 2 minutes and start again. Do this three times
Squats: Squats have proved to be the fastest way to build strong leg muscles without using those gym weights. Squats are great for the calves, hamstring and lower back. Too many rounds of squats can hurt your legs for a few days. So do them till you are comfortable with it, and increase the number by five everyday For squat exercise, stand up straight with your legs at a shoulder-width. Slowly bend your knees and bring your butt down till your knees are bent at a 90 degree angle. Hold for about 3 seconds and then quickly return to the standing position. It is important to keep the back straight while doing squats. Do 10 squats and then take a 3-5 minute break. Do 15 squats and then again take a 2-3 minute break. Do 20 squats and continue increasing till you feel comfortable that your leg muscles are getting stronger.
Sponsored link



Leave a Response