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Quick Muscle Pump Without Weights
If pumping iron or going to the gym isn’t your thing, you can still build a solid physique. The following weight-free routine pumps muscles well and requires no equipment. Complete 10 repetitions of each maneuver or if you feel strong, do more 15-20. Perform the workout daily if you are not doing weight training at home or gym.
Thighs
Step forward with the right leg. Keeping your back straight and head up, continue to squat until your right thigh is parallel to the floor. Pause, then go to the starting point. Perform sets with each leg.
Triceps
Place hands on a low object such as a chair behind you, with legs in front of the knees. Continue to lower until the upper arms are parallel to the floor.
Pause, then press up to the starting position. This workout you can repeat more than 10 repetitions.
Obliques
Lie on your back with hands behind your head, knees bent and feet flat.
Continue to raise the head, shoulders and turn to the left. Pause, then lower and on the next repetition turn to the right.
Calves
Place the ball of your left foot on a step, with your right foot in the air. continue to get on your toes. Pause, then lower. Perform alternating sets with each foot.
Back side
Stand with hands behind head and feet apart. Keeping the back straight, continue to lower at the waist until the upper body is almost parallel to the floor. Pause, then return to the starting position.
Biceps
Sitting, bend slightly and grab the left wrist with the right hand. With the left elbow on the left knee for support, continue to curl the arm up, resisting with the right hand. Pause, then return to the starting position. Perform alternating sets with each arm.
Abdominals
Sit at the end of a bench or flat surface, with legs extended together, slightly bent, and grasp the edges for support.
Continue to bend the knees and pull them into the chest. Pause, then return to the starting position.
Shoulders and chest
Start in a push-up position palms in by shoulders. Keeping the upper and lower bodies aligned, continue to arm’s length. Pause, then lower to starting position. The same repetition for chest only palms should be forward at shoulders.
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