No Equipment? No Excuses: 20 Exercises You Can Do At Home
- No gym,
- No weights,
- No equipment.
Can a decent workout be done? Yes
Is it ideal? No
There is always a time when you can’t get to the gym, or don’t have the hour or two to get there do the workout and get home. If you haven’t set your own home gym up, there is still a lot you can do. You won’t get you the gains that you will get from going to the gym, lifting weights and completing your full program, but they certainly aren’t easy, and will at least help you maintain your work, and take no time at all…which means no excuses.
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Eccentric: Hammer Your Hamstrings
Hamstrings can become the forgotten muscle. They aren’t the sexiest muscle and in a lot of programs they don’t get enough devotion. So, how do we get more bang for our buck and hit those annoying hamstrings harder? With eccentric exercises of course.
What Is Eccentric Exercise?
There are two types of muscle contractions.
- Concentric contraction occurs when the muscle is shortening.
- Eccentric contraction occurs when the muscle is lengthening.
The best way to picture this is doing a bicep curl. When you bring the weight up, you are performing a concentric contraction, when you lower the weight; your biceps are working eccentrically to lower the weight with control.
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Fascia Part 2: Where Is The Problem?
Everywhere. I could leave that one word as this whole past and I would have answered my somewhat useless question correctly. After reading Part 1, you will now be knowledgeable enough on this topic to understand that your fascia connects right through your body. One thing goes wrong, many things go wrong. However, seeing as I am writing a post on where the problems lie, I’m going to answer my own question.
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Fascia Part 1: An Important Piece Of The Pain Puzzle
Things hurt sometimes. You get pains and aches. It’s ok, because generally you can fix it. However, sometimes the issue may not be so simple. Got hamstring problems? How about tight calves? Get constant pain in your arches? Back get sore occasionally? All these problems can be, and often are related to fascia. What in the world is Fascia? Read on…this 3 part series will tell you all you need to know about this important piece of the pain puzzle. Part 1 is going to cover what fascia is, how it becomes tight and why it causes you pain. Problems and solutions come in the next two parts. I am a firm believer in understanding a concept makes it easier to apply.
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Mobility Vs Flexibility: Do You Understand Them?
Mobility and Flexibility are two terms you hear used frequently, and often at the same time. Both are very important, but they are two very different concepts. Mobility is the new term that gets thrown around a lot, but with very little understanding of what it actually is…
Flexibility and Mobility: What Is The Difference?
Flexibility is the ability to take a joint through a range of motion passively. For example, if someone takes you through a hamstring stretch whilst you are lying on your back, it is a test of your hamstring flexibility. They are passively assisting you in taking your joint through its range of motion.
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Isolation Exercises: You Still Need Them
The fitness world is starting to come around now. There is still a lot of crap out there, but better concepts are becoming much more prevalent. There are myths floating around the fitness world that just never seem to be totally abolished. On the other hand, there are many incidents where certain theories or practices are being completely wiped out because there is thought to be a better practice. We are in an industry of extremes. It’s either one way or another. Me? I like to sit on the fence sometimes…Compound and Isolation Exercises
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Overhead Squat: The Ultimate Exercise?
This question is always asked, if you could only do one exercise in the gym, what would it be? Well I think that is an extremely stupid question and I am not going to answer it. But, I’m going to tell you about one of my favourites, the Overhead Squat. Want a great warm up exercise that doubles as a killer strength manoeuvre? To simply look at this exercise you know it’s good for you. You get strength, co-ordination, balance, flexibility, range of motion, and a big workout…all in one.
What Is This So Called Ultimate Exercise?
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Bored With Your Warmup?
No one likes warm ups. They are often boring and slow, and don’t get your mind focussed on the task ahead. However, they are really important and people fail to get their bodies properly prepared for a session. Here I am going to give you a warm up that will not only get your heart pumping, but it will give you a large range of motion, work you dynamically and get you ready in under 3 minutes.Grab a barbell. Start with a lighter one, 10kg or less and see how you go. As you get stronger you can move up to an Olympic one, but you will find its an adequate warm up with a lighter bar. You are going to hold onto the bar for the whole time and will do these 5 exercises one after another, with no rest in between.
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Increase Your Metabolism: 11 Hot Tips To Get Your Furnace Burning
Eat enough
It’s extremely common for people on diets to eat too little. You will lose weight to start, but your body is smarter than you. Way smarter. It will start thinking, “this crazy kid is simply not eating enough to survive, I’m going to drop his/her metabolism, so he/she doesn’t burn as much during the day and can survive off this ridiculously small amount he/she is eating”. Bottom line, starvation won’t work as a diet, your body will make sure you don’t burn too much and die. Cut down your calories a little, and exercise more. Also check out this post on cheat eating and how it can help you trick your metabolism.
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Soreness Post Workout: Let Your Body Heal
Everyone has felt the pain of doing a hard workout. You are tight, you can’t move, going to the toilet is excruciating, and you can’t even think about working out again within the next week. You stretch, doesn’t help. You go to the pool, doesn’t help. There is a view out there that taking some anti-inflammatory drugs will help ease the pain. Is that a good idea? Absolutely not.What Is The Pain?
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Tight Hips?
Long term pain from shortened hip muscles can mean permanent hip, knee and lowback damage. Target the muscles involved with specific Stretch Away Pain exercises to reduce and eliminate hip pain. Muscle pain is due to muscle shortening.
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