Look we all want to get fit. And most of the time we don’t know where to start from. Well look no further because i’m making this post just for guys like you. In my opinion if you are overweight or underweight you just don’t start with weight training. The first step is to master some of the basic bodyweight exercises and then move towards lifting weights. And if some bodybuilder tells you that bodyweight exercises are just a waste of time and you need to lift weights to pack on some muscles then tell them to do 20 pull-ups with correct form. And you’ll straight away see that he was wrong. My point is that it doesn’t matter whether you can military press 100 or 120 pounds if you cannot even pull your own body up the bar for 10 times correctly.
It’s actually better for body to get used to it’s own weight before it starts lifting weight. And since you don’t need any equipments in order to bodyweight exercises you cannot make up excuses. Now let’s get started with the list.
One of the most basic and best exercises for building strength in your arms, chest and to some extent core also.
Get on all fours. Keep your hands shoulder width apart on the floor facing towards the front and get on your toes. This is the basic position and now get down slowly by bending your elbows. Bend down until your knees and chest are just about to touch the floor. And then push back.
Pull-ups are often considered “king of exercises” as it works many muscle groups at once. Main muscles worked out during pull-ups are back, shoulder and forearms.
Find a horizontal bar somewhere or anything which is easy to hold on to. Now grab it with hands and try to pull your body up away from the floor until your eyes are above the bar and then slowly come down.
Squats are the best exercises for building leg strength. It is hands down the best exercise you can come up with for your lower body.
Stand straight and then come down as if you are trying to sit on a chair. Come down until your hips are parallel to the floor and keep your back straight. Keep your hands in front of you extended parallel to the floor to maintain balance. Now get back to the standing position.
It is considered one of the best exercises for your core. It’s one of the most basic exercises for building your core strength.
Lie flat on the floor with your chest facing upwards and knee tucked in. Keep your palms under your head. This is the basic position. Now try to lift your upper back without letting your feets leave the ground. Don’t let your lower back get lifted with your upper back. Keep your lower back attached to the ground. Lift your upper back as much as possible and then slowly come down back to the basic position.
These are often underestimated. But this exercise is great for building your leg strength.
Stand straight , then extend one of your legs in front of you as far as possible. And let your other legs knee just touch the floor. Don’t take support on this knee. Keep your extended feet at right angles to the floor. Now get back to the standing position by bringing your front leg back. Now repeat these steps with other leg.
If you want to lose weight try running for 15 minutes with high intensity. Now path to getting fit is not an easy one. You have to work hard and be consistent with it. And wait for the results patiently. Now once you have mastered these exercises try to make it more difficult.
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