Exercises without equipment?

J

jimmykane

0
Hey, I'm 17, and although I'm not overweight, I just seem to be rather "wobbly", if you will, especially around the chest*. I'm just looking for some exercises - preferably without the aid of special equipment - for firming up my body. Any help? I don't take part in any sports, really, the only exercise I get is walking. Which I do a fair share of.

*With regards to the chest, when I was younger, I had that sorta puppy fat which the majority of kids seem to get. Now, of course, I've lost most of it, with the exception of my chest. Imagine the word "manboobs" here, as much as I hate to say it. Is there any specific way of getting rid of it, or am I just going to have to lose more fat all over my torso?
 
why are you anti equipment? to start out with, you can use canned food for 1 lb weights and any rope as a jumprope...........
 
do push ups, just change em up alot, pushups are very good for upperbody.. do diamond push ups. (make a diamond with both hands together your 2 index fingers andthumb shaping a diamond) and do pushups like that. try 1 handed push ups (which are extremely hard, just recently ive been able to do 10, a month ago i couldnt do 1.) regular pushups. pushups can do bodys alotttt of good, when done right, and often.
 
Purchase and install a quality pull-up bar.Pull-ups are pretty much all you need for the lats/mid-back.You can do pull-ups, chin-ups, sternum pull-ups, staggered-grip pull-ups, towel pull-ups, etc.

For the torso, push-up variations are good.Do push-ups between chairs for an added range of motion, divebomber push-ups, plyometric push-ups aka push-ups with a clap between each rep, etc.

For the lower body focus on squats.Once you build up to a large amount of reps, you can make the transition to single-leg squats without a balancing aid.The non-working leg is held straight out in front of you.These are killer and I know very few people who can do more than 12 reps per leg with good form.Even guys who squat 350 or more have trouble with these.To work the hamstrings, do some manual glute/ham raises.These are the best bodyweight exercise you can do for your posterior chain.

For the core, stick to things like supermans or super dogs with a pause for a couple of seconds at the end of each rep.Curl-ups with a pause or crunches work fine for the abs.

For some excellent conditioning (and additional work for the legs) do burpee intervals.Burpees are a squat thrust followed by a jump out of the squat position and performed at a rapid pace.Do 30 seconds on/30 seconds off for 10-12 minutes and your heart will be racing.They are comparable to sprints in effectiveness.

If any of the bodyweight stuff gets too easy, load up a backpack with some weight plates or a bunch of books for added resistance during your squats, push-ups and pull-ups.
 
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