How To Do Pull-Ups At Home When You Don’t Have a Pull-Up Bar

Article by Nick Nilsson

So you’re training at home and you don’t have a place to put a chin-up bar. Or you don’t have a power rack with a chin-up bar on it.

No problem!

I’ve got a couple of simple items that are going to totally change the way you look at hardware stores…

What are those items?

C-clamps…

Your basic woodworking C-clamps, available at any hardware store in the world.

All you have to do is clamp those onto something solid in your house (or outside) and you’ve got yourself a couple of chin-up handles! I have two clamps (the size I use is 4 inch – it gives you the perfect size handle for gripping on) attached to a rafter in my basement.

It’s a simple matter of clamping those on somewhere high up then doing pull-ups on them! Of course, just be absolutely sure that the rafters you’re clamping onto are very solid.

If you’re worried about damaging the surface with the clamps, just slide a couple of smaller pieces of wood in between the clamping surfaces to spread out the load.

This setup is not only cheap and easy but very versatile. Because you can clamp on anywhere you like, you can change the grip width very easily. You can start with close grip chins then move a clamp out further and do neutral-grip wide-grip pull-ups.

You can set the clamps on two different rafters and do regular wide-grip pull-ups. Heck, you can shift the clamps around to almost any position and do a HUGE variety of mixed-grip pull-ups. The options are many.

At this point, I’m sure you’re thinking “sounds great, but are they solid?”

The are definitely solid and can hold up a substantial amount of weight, as long as they’re clamped on tight.

I weigh about 200 lbs and once solidly clamped on, mine did not budge the slightest bit. And this was with me TRYING to pull them loose. I even did pull-ups on just ONE clamp and it didn’t budge.

You could very easily do weight pull-ups with a set-up like that as well…you would need either a dumbell or a dip belt in order to add that extra weight, though.

I also highly recommend a solid bench or chair to stand on when getting into position so that you don’t have to jump up to grab the clamps. This will make it a lot easier to get into position, especially when doing weight pull-ups.

So if you train at home and have been looking for a pull-up solution, head over to the hardware store a.s.a.p. and go grab your C-clamps!

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Home Weight Training Equipment and Precisely What to Take Into Consideration

Article by Tom Gerry

If you’re looking to construct a gym in your house or apartment, then you will want to get the right home weight training equipmen. What you’ll see however is certainly that this specific equipment comes in just about all shapes, styles and amount ranges, and you’ll have to make a few significant choices in what specifically you want to have. Use this guide to ensure you create the right decisions and end up with the equipment that suits you the best.One of the first things you really want to complete is think about your very own goals for your training. What exactly are you wanting to accomplish? There’s a chance you’re trying to put on plenty of lean muscle mass, decline all of of those unwanted weight around your belly, get into much better form for any competition or an event, or all of the above. Additionally, are you currently the sole person who will be utilizing the equipment, or is there several individuals – partners, children, siblings and so on – that’ll be making use of the equipment as well?Purchasing home weight training equipment should really be about finding the right gear to obtain the job for your specific goals. That’s the way that you will see one of the most success, and if you buy equipment that will not assist you to perform the types of workouts and techniques that you will be searching for, then you’ll definitely be in a hopeless situation.But another one of the major considerations for buying gear like this is how much space you have to work with. Some home weight training equipment can be massive in size. These complex all-in-one home gyms or stations include multiple different exercises, moving parts and more, and require a great deal of space. It might be the perfect solution for a great workout, or it could be prohibitively large.On the other end of the spectrum, you can find individual components such as a few dumbbells and extra free weights, a foldable weight bench and so forth which will take up the smallest amount of space possible. Space is certainly a concern, but there’s always an option that can work with a given space of any size.Along the same lines, you also have to consider price. A few basic free weights and other small pieces of training equipment won’t set you back very much money. But those huge home gyms and other fancy machines and pieces of equipment can cost thousands of dollars. In the long run, you’ll still probably save money versus having a pricey, monthly gym membership, but many people don’t want to make that upfront investment either way.As you can see, there are a few important factors and choices that you’ll have to make, and your answers will guide the decision process for you. You should think about what your goals are, who will be using the equipment, how much space you have to work with and how much money you have to spend. If you do all of this, you’ll be assured of buying the perfect home weight training equipment.

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Gain Strength With Abdominal Exercise At Home

Article by Wilma Lojewski

Abdominal exercise at home does not need much time. Besides the abdominal muscles, most ab workout trains the entire core muscle group. Three to ten minutes every second day can be a valuable step to a healthier life. That would be an easy start for beginners, and even busy people can manage it. Exercising the core muscles means to train almost everything except arms and legs. So we can work a large part of the body at a short time. We can do it with or without abdominal exercise equipment.

Thinking about abdominals, we often think of six pack abs. That is not the topic here. A six pack does not show up immediately. It needs much training and usually a specific diet. Nevertheless, people who do short ab workout at home on a regular base will recognize a difference soon. A stronger feeling in the midsection, better posture, better digestion and better breathing takes place.

The long-term effect is astonishing. We avoid loosing muscle mass. Instead, we maintain what we have or – even better – we gain muscle mass. As more muscle mass as higher the basal metabolic rate (calorie consume in the state of rest). That is excellent for weight control and makes stronger. Even the bones get healthier. Additional muscle tissue nourishes them better. Regular abdominal exercise at home pays off, especially in the 50 plus years of one’s life.

Tons of exercises for abs are possible. Beginners who never worked out or did not for a long time may start with crunches. They are classic and highly effective. Lie on the floor, lift the feet, and crunch the body. Try, for example, 3 sets of 8 repetitions. That might be enough for beginners and needs just minutes. Used to that, one can increase the number of reps or add different exercises like leg lifts or bicycle crunches.

Although crunches are considered to be quite safe, there could be a danger to hurt the back. Injuries are always possible during a workout on the floor, especially if people already have some back problems. One can avoid pain by doing the performance carefully and accurately. Untrained people or persons with health problems should talk with the doctor before they start abdominal exercise at home.

A piece of abdominal exercise equipment improves the workout. The range of items is enormous. One can spend from less than 10 to more than 1,000 Dollars. Not all devices are suitable for beginners. For example, the ab wheel: It is cheap but needs already strong core muscles. It is not suitable for beginners. They better choose an abdominal exercise ball. Balls are inexpensive as well, but they allow a lot of easy and safe exercises. Most of the exercise balls come with a helpful chart or a DVD for safe and effective workout. Balls also can be used as a chair for active sitting. It is comfortable, and the core muscles work a little with every motion.

The best abdominal exercises are the ones performed in a hanging position. Body weight and gravity give additional resistance. For such training, we need equipment. Beginners usually are not able to hold themselves by hands on a bar during the workout. Even hanging ab straps do not make ab workout easy. Probably a vertical knee raise station is the best abdominal exercise equipment for beginners. The back rest and armrests support the body properly and make the training safe for back and neck. Many people with back problems report that such exercises are immensely valuable for them. Vertical knee raise stations are big and sometimes expensive, but there also are affordable ones on the market.

Inactive people who would like to improve their general health and fitness should try abdominal exercise at home. It has significant benefits, with or without a piece of abdominal exercise equipment. Some persons will be able to do it on the floor. Others will have fun with the abdominal exercise ball. A vertical knee raise station might be right for people who truly want to get in better shape. Most of such power towers have additional chin-up and dip bars for extended workout. They can be used by the whole family.

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Setting up Ones own Home Gym

Article by Peterjeto

There are some well-known vendors with your own home gyms very well worth bringing up. However more or less all have their own disadvantages and advantages, in this article fitness at home health clubs will most certainly be notably remarkable. Your ratings will likely target the standard fitness center of the fact that organizations design.

Weider Your own home Health clubs ReviewThe Weider Crossbar (formerly the Crossbow) is known as a very easy health club employs sturdy except flexible bows to come up with protection. The plethora of level of resistance is produced by 6 excess fat towards Two hundred and forty lb, using an available improvement who enhances the amount of potential 440 body fat. All of the Weider Crossbar typically costs roughly $ 500.

Pros: All the Weider Crossbar is pretty low cost there are a wide array of routines may possibly provide to find.

Cons: You need to years into the future to set up as well as on the offered exercises are uneasy coupled with improper.

Gold’s Health Family Fitness gyms Review

The most in-demand Gold’s Fitness home gym will be Effectiveness Flex. It’s really a common physical fitness that makes use of bendable bows to supply a level of resistance. The absolute maximum resistance is usually 210 unwanted fat, through having an to be found add-on it boosts the maximal to help 410 those nasty extra pounds. The price tag variety with the Electrical power Contract is normally regarding $ 500 together with $ 900.

Pros: The Power Bend contains a rowing radio station, are able to do 63 many exercise movements, and additionally folds over to adjust to rrnside a 2’by 3′ room or space.

Cons: It is sometimes complicated to all of the strength skill level additionally, the companies offer bad support.

Tuff Things Property or home Health clubs Review

The CFM-555 may possibly be the best-known home gym created by Tuff Thing. It’s really a simple fitness center employing a unmarried body weight place. All of the CFM-555 sells for in existence $ 1200.Pros: Their CFM-555 provides very ran capability to move gizmo, a suitable contoured spot rear that has been sensible and comfy, along with a great deal of plausible workout routines.

Cons: It’s always huge and also fairly not easy to continue. There is certainly very little reference to any way incorporate capacity the very CFM-555.

Hoist Abode Fitness centres Review

The Lift Adjustable Physical fitness H-100 is really well-respected high-end simple workout center using a strongly suggested market price of $ 1500. The exact Numerous Fitness center H-100 entails solo excess fat stack.

Pros: Most of the Numerous Workout room H-100 is usually appropriately produced and sturdy. Within the large numbers of prospective physical exercises plus a soft, space saving theme.

Cons: Its over-priced and there is no procedure to add on push back in the evening solitary kilos add up.

Marcy Your own home Fitness center Review

The Marcy MWM 1800 possesses twice $ 100 or so bang extra fat stacks permitting 2 different people for do exercises directly. There are the capability of performing during 19 a variety of exercises. Their Marcy MWM 1800 retails around $ 400.

Pros: Most of the MWM 1800 is a superb advantage for their asking price together with suits a corner.

Cons: There seems to be merely takes a simple 50-pound a level of resistance add-on cited as well as MWM is very to put together.

Powerhouse Your own home Fitness centers Review

The Leader PH-1300 is a blend between a general gymnasium in conjunction with a no charge pounds home gym. It is typically the arranged to a standard health and fitness, nevertheless the member requirements offer the weight sheet. It costs concerning $ 350 additionally, the outlays concerning barbells.

Pros: Our PH-1300 can aquire approximately 550 weight used with the application. It is usually cheap and thus more or less easily portable.

Cons: The exact weight lifting need to be sold by itself additionally the cables that your maintain the weights fail quite easily.

Conclusion:

Any associated with the offerings talked about at your house gyms analysis would be a good selection intended for purchasers that want to activity from your own home. People who find themselves seeking complete light exercise should decide on a littler, low-cost and fewer convoluted best home gym, even while usually complete invested in create effectiveness could well be improved well-advised to get a more significant home gym a lot easier functions. The chief point out don’t forget is theres a home gym available on the market for any couple.

Home Fitness centres Details promises detailed information about low cost, most desirable, previously used, reduced, free of charge extra fat, as well as very easy household gyms, furthermore evaluates associated with most desirable home gym materials, and even more. Family Fitness centers Material is considered the cousin web pages most typically associated with Pure whey protein World wide web.

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Where To Look For A Home Gym Workout Routine That Works For You

Article by Gene B. Pineda

Jim wants to start working out on a regular basis. He’s really excited about it, and has got the equipment that he needs – he’s chosen a barbell, dumbbells, and a stability ball. Now, where can he find a home gym workout routine that will use the equipment he has?

Magazines up the Wazoo!

Maybe you haven’t noticed – there are so many magazines available, about almost every topic you can imagine. Fitness magazines are no exception. There are magazines for hard core fitness buffs, and for those just starting out on the road to fitness. There are ones designed for women, and others geared for men. Whatever your niche – whether you want to become a competitor in the weight lifting arena, or the new Lance Armstrong, or any other specialty, there’s a magazine for you.

And these magazines have workout routines – usable in home gyms. If the magazine has a specific focus, it will specialize in the exercises that will increase the muscles primarily used in that sport – but all of them will also have just general, good, all around muscle fitness types of routines. Just take a look.

At the Gym

If you have been going to a gym in your neighborhood, you can look around. Some gyms will have available information about workout routines. Home gym equipment also works for these routines. If your gym doesn’t make routines available, ask around. Others may have a source for their routine that they’d be willing to share, especially if they are using equipment you like using.

Internet Sources – The Motherlode

There are many sites on the internet that have workout routines suitable for home gyms. Just use a search engine, type in “workout routine” and possibly “home gym” and they’ll come up by the pageful. Take a look around and you’ll probably find at least one that uses the equipment you want to use in your home gym workout routine.

You can also include in your search the specific piece of equipment you have – for example, include the search term “stability ball” and more specific results will show up on your screen. Many sites also have charts for home gym workout accountability. You can keep track of how you do in their online or printable chart.

You can also check the web site for any of the fitness magazines. Most – if not all – of them archive information from their magazines on a regular basis. If what you wanted wasn’t in this month’s printed magazine, but you liked the tone of the magazine, check their web archives. There’s a good chance they have a routine that you’d like right there on their website.

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Get big biceps while at home.

Article by M J M Jazeel

Get big biceps at home.

Think of yourself trying to go out with your friends, being a warm summer’s eve and all. But, you still try to wear a long sleeve top, because of the low muscles you’re having on your biceps. Do you want to hide like this forever? Or would you like to change the way you look?

I bet you do want to change, become more sexier with bigger arms.

Don’t have time to go for the gym?

Check out how you can get sexy arms without going to the gym. Just few simple exercises done at home would give you better results than you expected.

Bicep curls are the basic exercises for you to gain big biceps at home. It can be done by standing or sitting. All you need is a pair of dumb bells to perform your bicep exercise at home.

Perform 2 significant ways of bicep workouts that can enhance your biceps development.

One way of workout is putting your biceps on stretch and the other way is to use different grips, which can lead to stronger contractions during the lifting phase. Below are some of the few ways of bicep workouts.

Alternate dumb bell curls

Hold a dumb bell in each hand and hold them sideways. Remember to stand erect while performing this exercise and focus at the point of contraction. Lift the weight in one of your arms slowly and place your arm perpendicular to the floor. Next, twist the arm towards the range of motion and then try to curl the weight towards your shoulder.

And while descending your arm to the floor, start curling or lifting the opposite arm simultaneously. When performing alternate dumb bell curls, one arm should be contracting at the top when the other arm reaches the initial point on one side.

Dual Dumb bell hammer curl

Stand erect and hold a pair of dumb bells by sides with your palms facing each other. Now, without turning your wrists and not allowing the elbows to move forward, curl both the dumb bells towards the shoulder. And extend your elbows to return slowly to the initial position.

Keep practicing these curls for at least 3 x 15 reps per day for a good biceps.

Find out more tips and trick to Gain Big Biceps. These exercises can be done at home, there is no need of fancy fitness equipments and expensive gym memberships.

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Best Dumbbell Exercises For Women At Home

Article by Wendy Jane

Here comes the best dumbbell exercises for girls at home- Weight training is a vital component of any fitness training program. In case of girls, weight lifting may get them bigger muscles which most of them do not appreciate much. Weight training is helpful for female bodybuilders but for the majority of the females, its just about getting toned muscles and prepare for some rigorous activities like sports. Therefore, dumbbell exercises for girls are recommended to tone those muscles.

You may use dumbbells to tone muscles from various areas, if you are using the proper exercise using dumbbells, as well as the right weight for you. If you are only starting up exercising then weight ranging from 2-3 pounds is good for you. It’s best to have dumbbell with adjustable weights so that you can change them afterwards when you progress to next level.

Here are a few dumbbell exercises that girls should try:

Back Exercises at Home – Easy Workouts to Relieve the Pain

Article by Johnny Richardson

In a country where back pain is so widespread, few people realize the benefit of regular back exercises at home. Back pain affects up to 80% of Americans, according to recent research. The one big (of course not the only) reason so many people suffer from it is that, as individuals, we just aren’t active enough.

Regular back exercises at home can help you relieve pain and enjoy a better health. There are plenty of easy workouts to help you achieve that goal. Here are two:

The dorsal raise – this is a lower back workout and is done lying on a mat, facing the floor.

With your hands on the forehead, slowly lift your shoulders backwards to between 4-6 inches from the floor. Remember to keep your shoulders relax as you bent backwards. Keep the position for about 2 seconds, then slowly return back to the horizontal pose. Ten repetitions per session should be enough.

If your back muscles are too week, you can also use your arms to push yourself backwards. You should stop if you feel any pain.

Here is another back stretching exercise: It’s done while lying with your face up, the knees bent and your feet on the floor.

With the back flat on the floor, slowly lower your knees sideways in a rotating hip movement, until you feel a stretch. Keep the position for 20 seconds, then slowly return to the initial position. Repeat this 10 times.

Before attempting back exercises at home, you need to keep in mind this word of caution tough: If you suffer from a sore back, some exercises can actually worsen the condition. You should avoid workouts like straight or bent leg sit-ups as well as lifting both legs while lying on your back (leg lifts). Avoid also lifting heavy weights above the waist and touching your toes while standing.

Home Gym Workout Plan

Tight office schedules prohibit men from visiting the gym to exercise to develop their bodies. Because of this many men are getting bigger and bigger and many men are also being affected by diseases commonly associated with being fat. A lot of men suffer from high blood pressure, high levels of cholesterol and diabetes. Thus, having no time should not be an excuse for men to totally neglect exercising and compromise their health. If you really want to be fit and healthy you can create your own home gym workout plan that you can do without needing to go to the gym and without needing to spend too much time.

A good workout program should include both aerobic activities and strength training. You do not need to really have a lot of gym equipment to do these. You just need some basic stuff like a mat, a pair of dumbbells and a jump rope.

Start your home gym workout plan with aerobic exercises.

A simple exercise is jogging. You can jog around your village or you can jog several times from one end of your street to the other. If you happen to have a stationary bike or a treadmill at home, you can also use them for this portion of the plan.

Another exercise that you can include in your workout plan is to do jump rope routines. This is a good form of cardiovascular exercise. You can look for different ways to do this that will give your body different effects.

Other exercises that you can include are abdominal exercises like crunches and sit ups. For strength training you can also do some free weights exercises using a pair of dumbbells. You can do dumbbell fly, lateral exercises, triceps exercises, etc.

To make your workout time efficient you need to divide all these exercises into different days.

You need not do all of them everyday.

A good home gym workout plan will work for you if you really persevere. You can do these without any pressure because you can do them anytime. It is a good way for you to stay fit and healthy without having to go to the gym and spend a lot of money.

Browse The Most recent Serious Home Work out routine: Weight Training Program And HIIT Routine

Article by Jacob Blackhite

After a lackluster workout schedule for the past month and a half which has included a bachelor party, two weddings, birthday parties, and a bout with bronchitis, I’ve decided it’s time to once again perform an intense home workout routine. Luckily, due to the activities of the last six weeks, my body is truly primed for this kind of an intense workout. Of course, I did not lose any weight over the past 1 1/2 months, but I didn’t gain any either. My goal has been to stay on a maintenance schedule to make sure I was preserving my muscles without adding any fat to my body. This way I don’t have to be worried that my body will break down when I return to a much more aggressive workout routine.

First of all, the HIIT routine and strength training routine I’ve outlined below are not something you want to do on a regular basis. Such a regimen should only be used every few months in order to intensely target fat. I will just do this regimen for about 30 days at a time. Any longer and I would risk overtraining. Even though the intensity of my workout will be increased, I have no intention of increasing the duration of my exercise. Generally I exercise 4 days per week, 45 minutes per day. My goal for the next month is to workout 30-45 minutes per day, 6 days per week.

To get really lean, tight muscles, my strength training routine includes low rep, heavy weight training. To make sure my workout is time efficient I also use supersets. This is the routine I’ll be using on Sunday, Tuesday, and Thursday. For each move, I will perform 3 reps for 3 sets. But with dips and pull ups, I will perform 5 reps slowly. I will end my regimen with kickboxing. The first set for each exercise will be a warm up set using approximately 75% of the weight I do for the 3 rep sets. I perform this warm up set using slow reps to increase time under tension. I allow myself a 2 minute rest in between the sets, which is when I do the other superset exercise. I do whatever I can to avoid training to failure.

Because I’m working out at home, I’ve put some of these supersets together for specific reasons. For example, to avoid time spent changing weights, I pair a barbell exercise with a dumbbell exercise. I also like to end my strength training routine with a kickboxing workout to accelerate my heart rate. Besides the fact I started martial arts training when I was young, I find it fun to include this kind of routine. I use ankle weights to increase tension for kicks and do punches with 10lb dumbbells. You can achieve an excellent fat loss effect by adding this kind of weighted cardio workout. All in all, my total strength training routine is 30-35 minutes. Each superset only takes 6-7 minutes and kickboxing is about 5-10 minutes.

To really develop lean muscle, incorporate HIIT or high intensity interval training into your regimen. On Monday, Wednesday, and Saturday, I will do a HIIT workout. Due to how intense the HIIT workout will be, I do not do strength training for my legs. I start my HIIT regimen with a HIIT in short intervals. I take 2 minutes to warm up and then do eight sets with 15 seconds of sprints at full speed, and 45 seconds of jogging. This exercise will put fatty acids into my blood, so after the HIIT regimen, I do 10 or 15 minutes of exercise on a stationary bike at a single speed and intensity. This exercise is also great for helping my legs recover as well.

Usually, I will complete my regimen with 10 minutes of HIIT long intervals which incorporates 1 minute of full running and 1 minute of jogging. However, now I intend to change my regimen a bit. I will be doing a plyometrics routine that includes everything from calf raises to step ups to broad jumps. It works out great because it’s like a longer routine time of HIIT, but only takes 10 minutes, and still works great for increasing the lactic acid, while reducing glycogen, which helps a significant fat burn when my workout is done. In addition, my legs end up being strengthened a lot more with plyometrics than regular cardio. This regimen is completed in approximately a half an hour too.

As this intense workout regimen is performed for the month, be sure to eat properly. Personally, I fast intermittently two times each week, but I also eat properly the rest of the time. A lot of people do their strength workouts when they fast, but I am in favor of fasting on HIIT days, and eating more on the days I do my strength traingin. Therefore I fast on Mondays and Fridays. Wednesday is my day to pass on breakfast and create additional calorie reduction. I also restrict calories during this month on Tuesday, Thursday and Saturday as well. Sunday will be my cheat day to let my body restore leptin levels.

But, I will eat more properly than I would normally do. I will eat a lean protein, veggies, and fruit for dinner on Monday. Similarly, I will be avoiding saturated fat and refined sugars on Wednesday as well. Even though I will reduce the number of calories I consume on every other day besides Sunday, I will give my self permission to eat a few reduced-calorie snacks. On Sunday, I will eat whatever I want so I do not feel deprived by my diet, which means I can eat barbecue in the warmer months.

While the above provides a very intense home workout for me, I like to stretch things a bit further for the final week or two. I will add a 10 minute circuit training workout to my strength training routine to further burn fat while preserving muscle. In addition, I will use a Tabata program, which includes 8 sets of a 20-second sprint and 10 second rest period, to the HIIT routine on both Wednesday and Saturday. I will not do this to my workout on Monday. Lastly, I will not eat breakfast on Thursday and Tuesday mornings to lesson my calorie intake even more.

My expectation is that this HIIT routine and strength training routine will blast me through a fat loss plateau during the next month. Then I can reduce the intensity of my workout to avoid overtraining.

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