Fitness with passion

Fitness without equipment

In this article, I shall propose you a fitness program without equipments (weights, specialized equipments). You will see, besides the explanations, the exercises that you can make by using your body’s weight. I shall also propose you other exercises by using objects which surround you.

The first part will explain exercices for the neck. These are muscles often forgotten to develop. It is thus important to take care of them. These are very useful in the work in every day‘s life. Imagine all the times when we do flexions, rotations or hyperextensions of the neck (for example in the work of a secretary, a mechanic). Training and flexibility of the neck are very important.

The second part approaches exercices for the arms. You will observe various stages of a program for arms. You can progress from the simplest exercise to the most complex.

The third part speaks about exercises for the trunk. We know the popular " sit-up " and their variants. You will see in the examples these variants which allow you to develop the front of the trunk ( the stomach). You should not forget the lower back‘s muscles, as well as muscles beside the trunk.

The last part will be dedicated to legs: the front muscles, the back muscles, and the calves. The proposed exercises also demonstrate a progress. From the simplest, you will see a progress which will allow you to take advantage largely of this program.

The conclusion will propose new ways in term of fitness program.

　



Neck

In this part, use hands to create resistance.

The first exercise is for muscles in front of the neck. Put the hand on the forehead. Create a pressure for one second by cushing backwards. Make 2 sets of 10 repetitions in the initial program.

The second exercise strenghten the muscles besides the neck. Put a pressure on the side with your hand. (2 sets of 10 répétitions).

In the third exercise, put both hands behind the neck and create a pressure forward. The head pushes backwards at the same time. (2 sets of 10 repetitions).

In the second phase of the exercise, you can use a towel to create the pressure.

　



Arms

In the exercises proposed below, you have to execute 2 sets of 10 repetitions.

Phase 1

Hands are put on the wall. Bend arms, touch the forehead on the wall and return to your initial position. 2 sets of 10 repetitions.

Phase 2

Put your hands on a chair to do push ups. Bend your arms. When your arms have a 90 degree angle, return to your initial position.

Phase 3

Lay down on your stomach, hands beside the shoulders. Raise your body. When you’re going down, stop when the arms are at a 90 degree angle and go back up to your initial position.

Phase 4

Use three objects (chairs for example). Come down between both chairs (or other objects) and go back up to the initial position.

By respecting the progress, it will be easier for you to do push ups and strenghten yours arms.

　



Torso

Top of abdominal muscles

Put your feet on a chair, hands on the side of the head without crossing them. Fix a point in the air, and raise the top of the body without rounding off the back. Hold the contraction during one second and after that, relax your abs muscles. Do 2 sets of 20 repetitions.

Bottom of abdominal muscles

Lay on your back, cross legs at the level of ankles and raise your legs at a 90 degrees angle. Then, raise your hip and legs directly upward. Hold the contraction for one second. Do 2 sets of 20 repetitions.

The side of the torso

Bring up your arms in cross and swing from one side in the other. 40 repetitions.

Afterward, in the phase 2, take a broom, a stick, and swing the body from one side to the other. 40 repetitions.

Lower back muscles

Lay down on your stomack. Cross your hands behind the neck. Raise the head and the legs simultaneously. Hold the contraction for one second. Do 2 sets of 15 repetitions.

　



Legs

Phase 1

Put hands on hips. Bend legs to a 90 degree angle and go back up. Do 2 sets of 20 repetitions.

Phase 2

The same initial position as the phase 1. However, you have to end your flexion of leg by a vertical jump and then, return to the initial position. 2 sets of 20 repetitions.

　



Conclusion

In the elaboration of a program of exercises, it is important to adapt its program with its body. Every body answers differently to physical exercises. If the sets and the repetitions proposed are too much for you, adapt your program. What you find in this report is only examples of beginners' program. Everything depends on your physical condition when you will start this program.

The life of the 21th century require some training. We need to be physically fit to face the daily activities. Take example over our Canadian winters. Face it. To scoop, to sweep the snow from a car and many other activities require a physical fitness to avoid the most unfortunate consequences we can imagine.

Many other programs of exercises exist. What is important, it is not to put aside exercises without equipments. No need of equipments if you want to start a fitness program. If you want to know more about fitness programs, thousands of Web sites will give you precious advices. Good training.

　

Marcel Clavet

http://www.centremarcelclavet.citymax.com/index.html

http://marcel12.burnthefat.hop.clickbank.net