Gym getting close! how to keep your body fit at home?

 

As we know India hits by third wave of corona with approx 2 lacs case per day, so due to spike of corona cases government closed all the gym and fitness center.

The one who are gym rats they can manage easily because they have lots of experience to pump their body with even light weight, but if you are beginners then it may create problem to you because in the mean time you may lose your strength and to gain strength takes a lots of time, so here in this article we are going to tell you some of the best way to keep your body fit even your gym closed.

1. Bodyweight Squat

Lots of people hates to do squat but squat is only the best exercise that can train your whole of the leg muscles and improve your lower body strength, it mainly train your glutes, quadriceps, hamstring.

Get ready for squat, stand straight on your feet with slightly wider than hip-width apart, keep your chest up, back should be in straight position. Shift your weight on your Heels and push your back into a sitting position and go-down until your thighs are parallel to the floor, pause with knee. Excel and push back to the starting position. Repeat it again as much as you can do.

You can also put some weight on your shoulder or you can put some weight on your back packs and do squats. 

Sets:- 4

Reps:- 10 or till the failure

Rest:- 90 secs

 

Related Article: 9 best full body workout at home in 2022 | Workout at home

30 min home workout to beat Winter : Winter workout

 

2. Weighted Push Up

Weighted push is just a manipulated version of conventional push up, it helps gain more strength. 

Get into a plank position, place your both palms on the mat, palm should be placed directly under the shoulder, keep your back straight, core tight, and don't put tension on neck and put some weight (any kind of solid weight) on your back with help of someone else. now gently bend your both elbows to go down and slowly lower your body to the floor. Try to touch the floor by your chest and then push your body in upward direction. try to create more tension on biceps for more better results.

Sets:- 4

Reps:- 10 or till the failure

Rest:- 90 secs

 

 Related Article:  Skip your regular cardio exercise with HIIT exercise for fat loss

 

3. Pull Ups

Pull up is foremost exercise in order to train your back muscles but it also train your biceps muscles, traps along with back muscles. 

Get ready for pull up guys! stand directly under the pull up bar now place your both of palms on the bar palms should be facing away from your body and distance between your hand is equal to your shoulder's width. now start lift your feet up from the floor and try to engage your abdominal muscle by pulling your belly button toward your back, pull your shoulder back and down. now engage your back and arm's muscles, bend your elbows and raise your body toward the bar until your chin is over the bar. do not swing your body. make sure your shoulder blades remains the same throughout the exercise and then extend your both elbows and let your body come down.

If you want make pull up tough you can hold some weight by your legs.  

Sets:- 4

Reps:- 10 or till the failure

Rest:- 90 secs

 

Related Article: Push, Pull and Leg workout for beginners : Beginner's workout Plan

4. Simple crunches 

Crunches is one of the best exercise to tone your core area but keep one thing in your mind that it will not help in making your abs visible. 

Get ready for crunches, lie down on floor on your back, place your feet on the floor, hip width apart. Start contracting your abdominal muscles and inhale. And lift your upper body along with Exhale. Remember one thing do not stress your head and neck keep it relax. And at last inhale and return to the starting position.

Sets:- 4

Reps:- 20 or till the failure

Rest:- 90 secs

 Related Article: Top 5 home workout for Shoulder without any Equipment