Greetings to all the viewers,I hope you all are doing good. As we all have been unable to go outside of our homes lately. In these times you should try to stay positive and not miss your workout because even by staying at home.
You can perform a lot of exercises which target a variety of muscles. This is what I am going to tell in this article: How you can workout at home without any equipment and stay healthy.
It is very easy to workout in the gym but how to manage workouts at home with no proper equipment.
Let’s start. The first exercise which I am going to tell you guys is chair dips.
For this you require two similar chairs if you want to know the distance between the chairs. There should be an elbow width gap between the chairs when I stand straight. Now grab the chairs firmly and lift up your body. You can either cross your legs or bend them. Now bend your body a bit forward and go down slowly Come back up slowly and breathe out Go down slowly and come up in a controlled way Slowly down With this exercise you will target your chest and triceps muscles But a lot of people might not be able to perform chair dips So here is another solution for them Rotate the chairs inwards and place both your hands on the seat Position your legs straight in front of you Bend your body little forward and go down then come back up slowly Target your chest and triceps muscles Like this Try to perform this exercise for 10-12 repetitions with 2-3 sets.
The second exercise which we are going to perform is inverted row. To perform we require two single bedsheets like these. Tie a knot in both the bedsheets. Now hang the bed sheet onto a door and check if there is any difference in the lengths. Now close the door completely. You need to grip the bed sheet tightly with a strong grip and your fingers inwards. Now hang your body with the bedsheets. This will be our posture for inverted rowing Next, pull your upper body up with both hands Squeeze your upper back muscles and release slowly Breathe out when you come up Try to perform this exercise in a controlled way to maintain good posture It looks easy but when you will perform this exercise you will realise that performing exercises with bodyweight is very difficult to Number of sets will be 2-3 with 10-12 repetitions in each.
After two exercises of the upper body now it's time to train legs.
First, I am going to tell the pistol squats. For this I am using a chair. Before starting make sure you’re standing close to the chair. Now, lift one leg up and keep your hands in the forward position for balance. Now sit down on the chair and use the leg which is placed on the floor. Come back up applying force from your heels. Stand straight, balance yourself and then sit down and lift again. Breathe out whenever you lift. Similarly, you need to perform this exercise with your other leg too Perform 2-3 sets of 10-15 repetitions with each leg.
Now the fourth exercise to train legs as well. The exercise is Bulgarian squats. It took a chair to perform this exercise. On this place one leg and bring the other one forward to create some gap between feet. Now, slowly go down and come back up. Breathe out when you come up. Perform this in a controlled way to feel the effect of this exercise. Similarly perform it with your other leg as well.
You can do 2-3 sets of 10-12 repetitions with each leg In the fifth exercise I will try to target my hamstring muscle It is called towel leg curl I will use this towel to perform it Place it on the floor or on a flat surface Now place your feet on the towel, lie down and spread your arms wide to get bit comfortable. Now you need to pull your heels inwards and lift your hips up simultaneously. Now slowly go back Whenever you pull your heels in, breathe out Target and squeeze the hamstring muscle. When you go down you need to remember that you cannot touch your hips back on the ground so go up, squeeze your hamstring and go down. Perform 15 repetitions of this exercise for 2-3 sets.
The sixth exercise will be performed for the upper body as well. The exercise is called pike push ups and it targets the shoulders To perform, position both hands and feet on the floor. Then bring your hands inwards like so and your body should look like an inverted V in this position. Raise your glute muscles as high as you can. There should be shoulder width distance between your hands Then bring your head down between your hands and back again Breathe out when you come back up Perform this in a controlled way to avoid any injuries Perform 10-15 repetitions for 2-3 sets This exercise is very helpful for your over upper body along with your shoulders After these six exercises I want you all to do an activity for 10 minutes which results in an elevated heart rate for some cardio effect For example, jumping jacks, high knee raises, spot running etc.
This was the article for today and I hope you all liked it. If you think you can’t build muscles at home you can definitely do it and these exercises will help you when you are at home. You can always gain muscle if you have good nutrition. But our main focus here is to keep you all healthy. As told by our respected prime minister I would request you all to stay at home during the lockdown. As you and your family’s health and well being is very important.
If you are a parent then these exercises are for your teen child.
Till then take care of yourself and your family And most importantly your health Good bye!
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