Health and Fitness ? Naturally Build Muscle ? Health and Fitness

Muscles are simple, but it takes a lot of different motions and exercises to keep building and training them.

Muscles Are Simple

Muscles react to two opposing motions: expanding (stretching out), and contracting (tensing up). These actions cause the muscles of your biceps and triceps to break apart, then with proper nutrition and protein, regrow and reform bigger and stronger.

Since your muscles are only concerned with expanding and contracting, the specific exercises and workout you choose to do at the gym make little difference. Your own body weight, barbells, dumbbells, kettlebells, and the cable station are all effective forms of resistance to challenge your muscles to grow. Thus, you don?t need to purchase expensive, fancy equipment to make positive muscle gains.

Body Weight Exercises

Most gym-goers do not utilize body weight exercises. Some think that he or she can?t make ?big gains? by using their body weight, but this simply isn?t true. Your body?s natural strength is easily measured by one?s ability to do a set of 10 or 20 pushups. The pushup works your abs, lower back, rotator cuffs, and legs because you have to stabilize yourself during every rep. On the other hand, the bench press (the normal measure of a ?gym rat?s? strength) only activates the chest, shoulders, and triceps because your back and body is supported directly by the bench. The bench press is important, but the pushup is much more comprehensive. By being able to perform 20 good pushups, you will be able to make bigger gains on the bench because you?re body and core is naturally stronger.

Combination Exercises

After graduating from the pushup, combination exercises are tremendously effective. Since muscles depend on opposing motions, combination exercises challenge your muscles by not only expanding and contracting in one direction, but with one slight shift of a body part can target a different section of muscle.

For instance, the dumbbell alternating lunge and overhead press. This is a monster exercise that works many different muscle groups in the body.

1) Begin by holding a pair of dumbbells, while standing, at shoulder height.

2) Then take one large step forward leading with your right leg, so that your knee bends and your leg ends up parallel to the floor. Keep your bent left leg off the floor by holding a position that keeps your left knee one or two inches from the floor.

3) Thirdly, still holding the dumbbells at shoulder height, press the weight in the left hand straight up, over your head, then lower it back to its? original position.

4) Lastly, finish your large step forward by standing up in the new position, and then repeat this exercise by leading the left leg next, and raising the weight in the right hand. This is one complete rep. Completing a set of 10 steps, 5 dumbbell raises per arm) completes this exercise. Rest, then repeat an additional five times.

No Equipment Needed

If you don?t have time to go the gym, there are simple solutions around your own house and neighborhood that suffice for a gym. A standard workout bench found a gym inclines and declines at several angles. Several home alternatives for a workout bench include a piano bench, detached picnic bench or a secure crate. Just remember, it needs to be solid enough to hold your weight, it?s about 20 inches wide and is long enough to provide enough support for your lower back to your head.

The staircase in your home is a good place to get a leg workout. A step is the right height to stretch out and strengthen your calf. With the toes of one foot on edge of the step, wrap the other foot around the ankle of the supporting foot and slowly lower your heel as low as it will go off the step. Then push up off the ball of your foot until the heel is several inches above the step. Return to the lower position, and that complete one rep. Take ten reps per leg and then rest.

Body weight and home exercises can be done anywhere you are, so there are no reason other than motivation to keep you from exercising. Start today to get the body you want.

Author R. W. Jonathan publishes a blog on Weight Loss and the?Best Weight Loss Supplements?available on the market.

Also available from the author is a review of?Pure Acai Berry Max.

Source: http://medicaltips.biz/2011/09/08/naturally-build-muscle/

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