Body building without weight lifting

[KickChick]

correct .... and you can get that cardio benefit not just only from practicing the martial art of wing chun.

 

....basically this thread is about bodybuilding without using weights.

 

Besides what has already been mentioned .... any other tips?

[Jack]

Weighted pushups. Get a backpack and put some form of weight in there, and perform pushups. Although technically that is using weights.

 

Very slow calisthenics. On all your pushups, pullups, abdominal movements, etc. use a very long TUT (Time Under Tension) Take 4-10 seconds to go down, or up, on these movements and they'll be sure to hurt, and build muscle.

[BlueDragon1981]

A lot of the exercise mentioned by the poster (crunches ect.) do work your muscles very well. They do however build tone more than bulk. Which personally I would rather have tone than bulk.

 

You can build without weights but most things do more for tone and endurance of the muscles. Weights really are what add the bulk most the time.

 

[KickChick]

The "Deck of Cards" routine is a modification of a regimen used by Japanese wrestlers to get into shape. This routine is very effective in increasing strength, muscular endurance, and cardiovascular fitness in a relatively short amount of time.

 

The basic workout done by the Japanese, consists of assigning black cards to push-ups, and red cards to deep knee bends. The deck is shuffled, and you draw a card. If, for example, a black seven is drawn, 7 push-ups are performed. Similarly, a red nine would mean 9 deep knee bends. All face cards are assigned a value of 10, aces 11, and a joker 15, 20, 25, or 30 (take your pick).

 

Your goal is to complete the deck in about 30 minutes or less.

 

Different variations can be used with the above workout.

 

For example, instead of two exercises, four can be used ... one each for spades, hearts, diamonds, and clubs.

 

An example of such a workout would be deep knee bends, push-ups, squats, and sit-ups/crunches. You can up the intensity a bit by perfroming twice as many squats as the card value says.

 

If you can't get through the whole deck don't sweat it!

 

Start out by taking out the face cards, and go through the modified deck. The following week, add the four jacks, and so on and so forth until you're doing the entire deck.

 

Beginners can start with the 2's, 3's, 4's, 5's, and 6's, every week or so adding an additional card until they are doing the entire deck.

 

Perform this routine 3-4 times a week with a day rest in between. Below are a few sample routines you can try, but feel free to make up your own.

 

Routine 1

 

Push-ups

 

Deep Knee Bends

 

Routine 2

 

Push-ups or Hind push ups

 

Sit-ups/Crunches or Leg Raises

 

Routine 3

 

Push-ups or Hindu pushups

 

Deep Knee Bends or Hindu squats

 

Sit-ups/crunches or Leg Raises

 

Toe Touches

 

Routine 4

 

Push-ups or Hindu pushups

 

Deep Knee Bends

 

Front Kicks

 

Broad jumps

 

You can also add calf raises, chin ups/pull ups, grip exercises .... and even hand stand push ups if you can do them!

 

Be creative and have fun with this.