As I have said a few times, weight-bearing exercise is one of the best there is, however, not everyone can exercise with weights, with non-weight-bearing exercise for bodybuilding being the best alternative.
Before I start, I want to be 100% honest with you. Almost nothing can replace a good bench press, deadlift, squat, and military press. This is true, especially when it comes to aesthetics and strength.
The bad thing is that not everyone can or wants to exercise in a gym, not wanting to buy weight equipment for money or space reasons. This will make it impossible for us to do heavy exercises with weights.
Of course, this is not a reason to be doing nothing, since exercising without weights for muscle is a good alternative. Although it is not as effective, it is possible to achieve a good body that is beautiful and proportionate without lifting weights.
In addition, this tutorial will not only be useful for those who do not do weights, but it can also be useful for people who do weights, but for whatever reason (vacations, money) cannot go to the gym in a season. With this routine, they will be able to maintain themselves without losing muscle mass or strength until they return to the gym.
It is also aimed at young people, who are too young to do weights, but not too young to exercise. We will be able to create a good base of muscle mass, to start the weights with greater strength and physical resistance.
In addition, it is always better to exercise than not to do it, since there is no excuse for exercising without weights. I’m going to offer you exercises that don’t take up a lot of time and that most of them can be done for free, so don’t make excuses and get off the couch.
From the exercise section of doncomos.com I offer you step by step how you can train without weights very easily and effectively, to achieve strength, muscle mass and be able to have a good base to train with weights.
Instructions for exercising without weights
We define self-loading as any bodybuilding exercise performed with our own body weight. These exercises are the most basic there are, but they can also be very effective if done correctly, especially in people who weigh a lot. We’re going to do three main basic calisthenics self-loading exercises, push-ups, pull-ups and sit-ups. Push-ups are performed with an opening at shoulder-width apart, going down until touching the chin and with the back as if it were a plank (with them we do chest, shoulder and triceps). Pull-ups are done by hanging on a bar and going up, being able to change grips to work different muscles as long as we go up to the top without bouncing (we do back, biceps, abs and forearm). Finally, we have the abdominals, which serve what their name suggests.
As you may have seen with the exercises above, we only did torso, leaving the leg untrained. The way to train it is with high-intensity interval training or hit, for which I have prepared two exercises, the sprint and the jump squat. For the quadriceps, we’re going to do 10 50-meter sprints resting a minute and a half between them. For the gluteus and hamstring, we are going to do 3 sets of 10 squats with jumping jacks, going down to parallel and jumping up and up, with 2 minutes of rest between sets. This will also help us to lose fat, since they burn many more calories than running, something that will help us to stay defined and with good aesthetics due to the low percentage of fat.
Although with the above exercises we already have more than enough to sustain ourselves, we have one more option, the TRX. This is a self-charging device, which has the particularity of being able to be used to train and isolate all the muscles of the body. The TRX hooks to any solid place and is very easy to use, that is, pulling or pushing it to do the exercise we want, which will have our own body weight as resistance. The TRX has a high price (the original, then there are copies for 20 euros), but it can be a good solution for those who are looking for a professional result without going to a gym.
- More autoloads:
When we already have a professional level, we can perform other calisthenics exercises that are more complicated than the ones we have already done at the top. We have, for example, the triceps dips, the muscle ups, the flag… If you know these exercises, you’ll know what I’m talking about, as they’re only for advanced level and they’re the ones that really make you strong. If you are interested in calisthenics, in many cities there are bar parks with large communities that practice it in groups, which can advise and help you.