Top 10 Exercises Without Weights

!±8± Top 10 Exercises Without Weights

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

Top 10 Exercises Without Weights

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Total Body Fitness Machine - Machines for Whole Body Workouts

!±8± Total Body Fitness Machine - Machines for Whole Body Workouts

Buying the right exercise equipment can be a challenging task if you aren't sure what you are looking for. With a total body fitness machine, you can get all the workouts that you need in one machine, which is what makes them so great. When you're shopping for equipment, you have to know exactly what you are buying and how much you can afford to spend. When you shop online, you can take the time to compare items and see everything that is out there for you to choose from.

You should always buy your total body fitness machine from a reputable dealer so that you know that you're getting the best. Finding the right machines for total body workouts is going to take a little time, but all that you need to look at are the few different elements involved in purchasing the right machine so that you can get the workouts that you've been looking for. A machine that gives you a total body workout will take care of everything, including giving you equipment to work out your arms, abs, legs, chest, back, shoulders, and other muscles throughout your body so that you get the ultimate workout every time.

Total body fitness machine prices are a bit higher than what you might pay for a treadmill or another piece of equipment that only does single exercises for your body. However, when you consider that you are spending that money so that you can get fit and get the most from your workouts for less, you will definitely appreciate the investment. You might only spend a little more than you would spend on a different exercise machine but you'll get plenty more usability and a variety of different exercises that you can do all on the same machine.

Buying a total body workout machine is something that you need to check out carefully. For you, it might actually be more affordable or practical to lease exercise equipment and then send it back when you get into good shape. Some people enjoy owning machines for life, but if you have a short term need for a machine it makes more sense to lease. You can enjoy better products if you lease and you will also spend less money on your fitness in the long run. Whether you choose to buy or lease, a total body workout machine is a great investment.

Total Body Fitness Machine - Machines for Whole Body Workouts

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All About Treadmill Repair & Maintenance

!±8± All About Treadmill Repair & Maintenance

Many people purchase treadmills in hopes of someday achieving their physical goals, but the machines quit working before they do. There are many problems treadmill owners may encounter with their machines, especially if they are avid exercisers. After a few months of hard running, they may need treadmill repair services for their machines

Treadmills are assembled from many parts, including electrical components, belts, and pulleys. Most owners do not want to repair their own machines; the task is just too complex, or they just don't have the time. They prefer to hire a service provider to perform the treadmill repairs needed. In most cases, the owners return the machine to the retailer from which it was purchased or to the manufacturer. However, there are companies that specialize in repairing treadmills, and most can provide expert services for a lower price than the retailer or manufacturer.

Why would someone need treadmill repair services?

Many treadmill owners find after purchasing their treadmill that they use it less than they had planned. The treadmill sits in a corner of their home, gathering dust. Unfortunately, the treadmill's inner mechanisms require lubrication to work properly and sitting unused for long periods of time can cause those oils to dry out. Once the treadmill is finally used again, the lubrication fails and the machine breaks down. Invariably, the owner is puzzled and frustrated that their treadmill would malfunction when it was used so rarely.

Other owners use their machines regularly and encounter different problems. The most common problems occur from wear and tear on the treadmill's belts and pulleys. These are fairly inexpensive to replace, but average consumers don't have the knowledge to complete the treadmill repairs on their own. Other parts are more costly and complicated to fix. Whether the task is simple or complicated, some treadmill owners just do not have the mechanical aptitude needed to perform the routine maintenance required to keep the machine in top working order. For these owners, a treadmill service provider would be helpful for performing their treadmill repairs.

How many treadmill parts could possibly need repair?

Treadmills have dozens of different parts, and each one can break down at a moment's notice. The parts vary slightly depending on the model of treadmill and its capabilities, but generally include the following:

Treadmill belts - the belt on which the user walks
Treadmill decks - the hard surface under the treadmill belt
Drive motors - the motor that controls the treadmill belt's movement. This part is very expensive but rarely requires treadmill repair.
Motor drive belts - it transfers power from the motor to the treadmill
Incline motors - powers the machine's incline functionality
Rollers - the wheels on the bottom of the machine
Motor control boards - electronic board that controls the treadmill motor
Electrical parts - various boards and chips for use on control boards and panels
Consoles - that part of the machine with which the user interfaces
Wiring - the wires and connectors from the console and control boards to other parts
End caps - a protective cover placed over the end of the treadmill
Power boards - circuit board that directs electricity throughout the treadmill

The failure of any one of these parts could render a treadmill useless. In fact, many treadmills that have been sold are sitting unused in someone's home today because a small part broke. Those owners would probably be surprised at the inexpensive cost a repair service would charge to fix their broken machines.

Where can a treadmill owner have their treadmill repaired?

Depending on the age of the treadmill, it may be still be covered by the manufacturer's warranty and can be returned to the factory or retailer from which it was purchased for repair. The owner may have to phone the manufacturer or retailer to learn of the nearest authorized facility. If the warranty period has expired, there are many third party treadmill repair services available.

One of the most reputable service centers is Treadmill Doctor. The experts at Treadmill Doctor are certified to repair all major treadmill brands and will provide an accurate quote to the owner before beginning any work. The company has a complete parts inventory and can ship the repaired treadmill anywhere in the US. Treadmill Doctor offers competitive pricing and can perform treadmill repair services at the customer's location or at the company's facility. Their website also offers helpful information on the regular maintenance of treadmills.

Many problems can arise in the life a treadmill, so that means owners should read the owner's manual and perform the routine maintenance required to get the most use from their machines. Still, treadmills do wear out, so the owner should also keep the name of a service provider at hand for their treadmill repair needs.

All About Treadmill Repair & Maintenance

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