While Coronavirus lockdown restrictions have eased in some cities and countries, they have been re-imposed in some areas. People who are conscious of fitness and health are worried about how they will go to the gym to maintain their gainz. Although your gym is closed you will not let that be an excuse to take a break from exercise.
In this COVID-19 pandemic outbreak, several fitness experts, trainers, and bodybuilders are working out at home and they are doing their part to keep people stay in shape. In this article, you will get to a workout routine that you could establish at home to help maintain until the gyms open back up.
5 BEST EXERCISES FOR AT HOME WORKOUT
You don’t need expensive equipment or weights to maintain your muscle gainz in this pandemic, rather we will guide you on how to use your own body weight and workout effectively.
Squats are one of the best exercises that you can do for your legs. Quads, hamstrings, glutes are all involved in the movement. Add more volume by increasing the sets and reps.
HOW TO SQUAT
You have to stand straight with feet equal to the width of your shoulders. Put your arms out straight in front of you or cross them in front of your chest. Start by pushing your hips back and bend with knees keeping your back straight. Look straight and keep your chest up and back flat. Your knees should be in the same position as your toes while bending down.
SETS AND REPS
4 sets with 12 reps each is a great starting place for the beginner. Start here and work for more sets, reps, and weight.
Pushups are considered one of the most basic upper body workouts for your chest. Depending upon the position and posture it will affect your upper chest and lower chest accordingly. Moreover, they also work for your triceps and shoulders; specifically the front delt. This makes a major part of your muscle-building so don’t ignore it.
HOW TO DO PUSHUPS
There are many variations of pushups but here we will discuss the two primary pushups everyone should be doing. Place your hands on the floor slightly wider than your shoulder. Keep your back straight and glutes and core tight. Keep your feet close enough, but do not touch each other. Lower down yourself with the weight of your body on the elbows. Keep your elbows inwards to the shoulders. Keep your glutes and abs tight while lowering down.
To emphasize the triceps over the chest, make a diamond with your hand. This means to close your hands and unite them with the index finger. Lower down in the same way as above and you will feel the tension and pump on your triceps.
SETS AND REPS
4 sets with 12 reps each with wide-angle or diamond variation working up in sets and reps.
Crunches are one of the most popular abdominal exercises that helps you in building abs while strengthening the core muscles. The core is used in many of the exercises we perform and helps maintain posture. When it is performed well, it defines your abdominal muscles in both men and women.
HOW TO DO CRUNCHES
Lie down on the floor, mat, or carpet on your back. Keep your knees bent at a comfortable angle. Place your arms across the chest. Lift yourself upwards towards the ceiling, squeeze your abs, and make a pause at the top of the movement. You should breathe out as you shorten the abdominal muscles and try to bring your belly button to your spine. Make sure that you don’t lift your entire back from the floor as it can cause severe back pain and spinal injury.
SETS AND REPS
Do crunches at the end of your complete workout. During the pandemic, it is best to do crunches every day to keep your core strength since you are not able to perform heavy compound movements.
4. WALKING LUNGES
Walking lunges helps you strengthen the leg muscles, glutes, and hips. If you want to make this exercise challenging for you, do it with anything with weight.. whatever you can find.
HOW TO DO WALKING LUNGES
Stand straight with your feet shoulder-width apart. Keep your hands on your side or you can keep them straight for better posture. Step forward with your right leg and keep your knee behind your toes. Do not touch your knee on the floor. Now, without moving your right leg, bring your left foot forward and repeat the same movement for the left leg.
SETS AND REPS
3 sets of 12 reps each leg and work to increase sets and reps.
Triceps dips are a great exercise for the triceps muscle.
HOW TO DO TRICEP DIPS
To perform this exercise you just need a simple chair or bench that is in your house. A coffee table works great too. Be careful not to use an unstable chair or bench. Be in the position as you sit on the chair. Keep your hands at the edge of the chair and keep your knuckles in the forward position. Your legs will be out and with hands on the edges of the chair, bend down to no more than 90 degrees with your elbow and push up straight. Keep pressure on the palm of your hand. Repeat the same movement until you feel fatigued in your muscle.
SETS AND REPS
3 sets with reps until your triceps muscle fatigue. You may also add weight to your lap for extra intensity.
Although the gyms are shutdown this does not give you the excuse to not exercise. The exercises we talked about covers many of the main body parts. Perform all the exercises 2 to 3 times per week or as much as you want.
Don't forget about your nutrition! Find quality supplements for your exercise routine at Nutragainz.com