Originally published September 18 2005
Tips for strength training with no equipment
by Mike Adams, the Health Ranger, NaturalNews Editor
You don't need to have a lot of expensive equipment to do effective strength training, and RunnersWeb.com offers tips for strengthening arms, back, chest and other parts of the body through equipment-free exercises like stair climbing, push-ups and targeted stretches and movements.
You don't need equipment or gadgets to stretch and strengthen your muscles, and there are a surprising number of exercises for endurance and strength that you can do at home, when you travel, or even at the office, that don't cost a dime.
A little more interesting, and much more effective is stair climbing.
For upper body aerobic workouts try arm circles.
Hold your arms out horizontally and begin with small circles, building to large circles and back down to small circles.
Arms at your sides shrug your shoulder to an "I don't know" posture, then relax and let your shoulders drop.
Pushups are great for your chest muscles, and you can do them several ways.
There is the military way, with your body straight and nothing touching the ground except your hands and feet, or you can rest on your knees.
Bend your knees enough that your feet stay comfortable flat on the floor, fold your arms across your chest, and raise your shoulders about a foot off the ground.
For your lower back, try prone lumbar extensions lying on your stomach with your arms and legs stretched straight out.
As you repeat this move, try to get your arms and legs higher off the ground.
Raise one hand as far as you can bend your wrist, and push your fingers back on the palm side, using the other hand.
Now push the fingers of the first hand against this resistance until you feel it in your lower forearm muscles.
Lower your heel until it is as far below the stair as you can manage.
A dozen of these on each leg give your calves and Achilles tendons a good workout, and are good for your ankles, too.
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