What muscle building exercises can be performed with little or minimal equipment?
I will write a list of exercises based on the equipement type used.With no equipement at all1) Push-ups. I can suggest variations to this exercise based on how you position your hands feet etc. Bring the palms closer for thicker chest and tricep or widen the palms for a wider chest with more effect for the chest than tricep.Some other variations are pushups with elevated legs, pushup claps where you burst on your way up and perform a clap and then repeat.2) Sit up/squats. This one developed the thighs , calves, lower back & abdomen primarily and also strengthens the core. Based on hoe wide apart you place your feet and how deep you do into the exercise your can concentrate the various muscle groups. Ideally your quads should be parallel to floor to get best balanced effect.3) Standing calf raises. Stand on a slightly elevated platform (stair) and perform this exercise . Isolates the calf muscle. Varying thr speed and depth of this exercise effects which part of the calf is effected.Exercises that need minimal equipemnt .4) pullups/chin ups. Another very dynamic exercise that effects the bicep , tricep, shoulder and upper back primarily and chest, lower back and abdomen secondarily.There are various variations to the exercise. Bringng the hands closer effects the bicep , shoulder , upper chest and forearm. With some effect on upper abdomen and the upper back.Performing a wife grip primarily effects the back giving it a wide V shape. Also arms and shoulder.5) Dips. This exercise is one of my favourites. Primstly for the tricep and chest. And also stretrches almost all muscles of the upper body. Dips can be performed either on a dip bar or between two benches. Depending on how wide the hand are placed effect is shifted from chest to tricep (wider to closer).Some other intrsrsting exercises.
How can a 13 year old build arm muscles?
Do push-ups, pull-ups, sit-ups, and run. 3 sets each day of max you can do UNLESS your muscles are sore when you wake up. FOR EXAMPLE, you do 3 sets of 30 sit-ups in one day, tomorrow IF it hurts, do not do that exercise. If your ab hurts you probably won't be able to do push-ups, sit-ups and maybe won't be able to do pull-ups. Lift weights BUT only pounds where you can do 10 EXCELLENT reps without struggling or start moving your elbow and using momentum. I'm thinking if you can do 20 push-ups, go for 5 pound dumbbells, but if they are too easy or hard, adjust to the right pound. DO NOT build only biceps. YOU have to build all muscles to look porportional. BUILD BICEPS, TRICEPS, CHEST, ABS, LEG MUSCLES, AND MAYBE LATS AND TRAPS IF YOU WISH. http://bodybuilding.com/fun/exercises.htm Use this website for exercises on any particular muscle you wish and there is a tool that lets you narrow it down into exercise using body weight, dumbbells, barbells, etc.
Building up hip muscles?
while the above person is right about the importance of abductors and addutors in single leg movements, i don't think yoga places enough of a physical stress to promote growth. in order to gain size, you not only need to keep the weight low (in the 4-8 rep range), you also need to eat more calories per day to fuel that extra growth. as for exercises, deadlifts are the key movers for hip extensions. try different variations including one legged ones. i'd also add leg raises for hip flexion. go to exrx.net for instructions, as well as ideas for how to work pretty much every muscle in your body.
What muscles does the rowing machine build ?
Directly: Lats (the upper back, shoulder muscles you use to do chin-ups/pull-ups), biceps, lower back, wrist and grip strength in your hands, quads (thigh muscles up front), calves. It is also one of the better *seated* cardio-vascular exercises. Less Directly: Triceps, pecs (chest muscles), abs (frontal and obliques). The main role these muscles serve in rowing is as a stabilizer, so that you maintain proper posture while rowing (because it can be rough on your back if you don't do it right). In short: If you don't have time to both lift weights and do cardio, Rowing on a good rowing machine will help build both muscle and cardio. Trouble is, good rowers are hard to find--most folks prefer exercise bikes when it comes to seated cardio even if they're less useful. And lots of gyms are less than helpful in this regard since they fixate on *standing* cardio (treadmills, stair-climbers, ellipticals and to a lesser degree spinner bikes). Still....rowing is a good idea. ^_^ If I had the chance I'd trade my old exercise bike in for a decent used rower *seven days out of seven*. Hope this helps. ^_^ Good luck to you!
Is it ok to do chest and legs on the same day? I don't squat and I use the leg press.
It’s perfectly fine to do legs and chest same day. However, you should Ideally focus on training large muscle groups on separate days, given that you have to expend primary energy and efforts for each large muscle group on respective days.Doing them on the same day, will leave you either exhausted after doing either of the 2 large muscle groups first, or you will do the second in order with lesser intensity and power compared to the first in order, because you will literally have limited energy left to expend further. Moreover, you have a fixed energy reserve that you can expend in a single session, which cannot be synthetically increased beyond what it is (even with PWO’s).Hence my advice, separate training large muscle groups on different days. You could use something like I do:Chest/TricepsBack/BicepsDelts/Legs/ForearmsHTH
What muscles do you build from swimming like a frog?
Though you will not build a great muscle while swimming alone, instead you will get toned and fit.Frog swimming will work on:Primary Muscles: Lats, Shoulders, Upper Chest & Abductors.Secondary Muscles: Quads, Upper Back.