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Bodybuilding is best done in a gym complete with free weights and exercise equipment. Unfortunately Packers Clay Matthews Jersey , not everyone can afford going to the gym. This includes students, teenagers, and individuals still working out their bills and debt payments. Does this mean that bodybuilding is a luxury only afforded by those with good credit scores?

Thankfully not - there are many ways to build muscle without having to go to a gym. You may not have the benefit of free weights, but your own body weight may be all you'll ever need.

Push ups are a good simple exercise that works out the chest, triceps, and shoulder muscles. The position of your hands relative to your shoulders dictates which parts of your pectoral muscles are being worked out. If they're in line with your shoulders Black Kenny Clark Jersey , then they'll work out the center areas of your chest muscles. If they're slightly further in, push ups will work on the inner pectorals, and if they're slightly further out, they'll work out the outer pectorals. It's a good idea to work out the entire muscle group by alternating hand positions in a push up routine.

It's important to do enough repetitions to cause muscle failure (when you can't push yourself up anymore with proper form) to encourage muscle growth. For starters, muscle failure may occur after 6 - 8 repetitions. As you get stronger, you may want to increase resistance by placing your feet up on a box or table while doing this exercise.

Pull ups are a great exercise for the biceps and back muscles. Find a smooth bar sturdy enough to support your weight - this is easy to find in a park playground. Grasp the bar with your palms facing in and slowly pull yourself up Black Jamaal Williams Jersey , breathing out as you go, until your chin passes the bar's level, then ease yourself down. Make sure you don't bounce when you go down, and keep your feet off the ground. Do as many repetitions as you can until you can't pull yourself up anymore. Rest for a few minutes, and then do another set. 3-4 sets per workout should be enough.

Crunches are still a great exercise for the abdominal muscles. There are two areas of the abs that can be worked out with sit-ups: (1) the upper abs, and (2) the middle and lower abs.

To work out the upper abs Black Kevin King Jersey , lie down with your back on the ground, your hands at your sides, and your legs bent at 45 degrees with the floor. Slowly lift your head and upper back while keeping your lower back on the ground. Then hold the position, squeeze your abdominal muscles for three seconds, then return to starting position. Repeat until it hurts, then rest for two minutes.

To work out the middle and lower abs Black JK Scott Jersey , assume the same position as above, but with your hands on your thighs. As you go up, slide your hands up until they touch your knees. Hold, squeeze for three seconds, then go back down.

Squats can work your legs even without the use of free weights. To squat, stand with your feet at shoulder-width apart. Slowly bend your knees and bring your butt down until your legs are at 90 degrees Black Josh Jackson Jersey , keeping your back straight all the time. Hold the position for three seconds, then come back up. For starters, 2 sets of 10 squats per set should be enough. Slowly increase the number of sets and repetitions as you get stronger. Alternatively you can use an exercise ball placed between a wall and your lumber region, with your feet forward a little you then lower yourself (the ball will roll up your back at this stage) till your legs are at a 90 degree angle them push back up, using an exercise ball this way gives you great back support.

Make sure to start each workout with some cardio and stretching exercises. Also make sure to take at least 24 hours of rest between workouts, and it's also advisable to do only two of the exercises above on one given day (e.g. push ups and sit-ups on one day Black Ha Ha Clinton-Dix Jersey , pull ups and squats on the next).
Author's Resource Box

If you are needing help with pushing past training plateaus check out Cliffs site: www.MuscleBuildingProgramReview. There is a free body building blunders mini-course to help you get on track.

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MANDERA, Kenya, April 9 (Xinhua) -- At least seven people have been killed and more than ten others injured in armed attacks last two weeks in northern Kenya.


The latest victims is a 70 year-old man who is fighting for his life at Mandera county referral hospital, after he was shot severally by unknown gun men on Tuesday night as he was heading his home from the mosque.


Mandera divisional police commander Jackson Rotich said on Wednesday the victim was accosted by three teenagers, who waylaid him some meters from his house near the Kenya and Somali border, before shooting him three times on the thigh and the stomach.


"The assailants who were boys of the ages between 14-17 years escaped through the Somali border shortly after carrying out the attacks Black Randall Cobb Jersey ," said Rotich.


International risk mitigation company, AKE, has warned of more attacks in the east African nation which borders Somalia.


Reid said recent attacks in Nairobi and Mombasa including northern parts of the country have also increased the risk of civil unrest between some of Kenya's communities.


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