While Coronavirus lockdown restrictions have eased in some cities and countries, they have been re-imposed in some areas. People who are conscious for fitness and health are worried about how they will go to the gym. It is safer to workout at home even if gyms and fitness clubs are open.
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 with all muscle pumps.
6 EXERCISES THAT WILL PUMP YOUR ALL BODY MUSCLES
You don’t need expensive equipment or weights to build your muscle in this pandemic, rather we will guide you how to use your own body weight and workout effectively.
1. SQUATS
Squats are one of the best exercises that you can do for your legs and buts. Increasing reps will eventually take you to difficult versions. At first, you have to focus on your posture and body form.
HOW TO DO
You have to stand straight with feet equal to the width of shoulders. Put your arms out straight in front of you or take it at back of your head. Start with 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 with your toes while bending down.
SETS AND REPS
4 sets with 12 reps each
2. PUSHUPS
Pushups are considered the best workout to increase the size of 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. This makes major part of your muscle building so don’t ignore it.
HOW TO DO
Place your hands on the floor slightly wider than your shoulder. Keep your back straight and glutes 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.
For triceps, make a diamond with your hand. Means close your hands and unite them with the index finger. Lower down in the same way as above and you will feel tension and pump on your triceps.
SETS AND REPS
4 sets with 12 reps each with wide angle.
3. CRUNCHES
Crunches is one of the most popular abdominal exercise that helps you in building abs while decreasing the belly fat. When it is performed well, it makes your abs for men and for women it is best for decreasing belly fat.
HOW TO DO
Lie down the floor mat or carpet straight. Keep your knees bend and hips at wide width. Place your arms across the chest. Lift yourself upwards towards the ceiling, squeeze your abs and make a pause at peak. Make sure that you don’t lift your entire back from the floor as it can cause severe back pain and spinal injury. Exhale while lifting up your body and inhale while moving back to the initial position.
SETS AND REPS
Do crunches at the end of your complete workout.
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 a torso twist.
HOW TO DO
Stand straight with your shoulders 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 left leg.
SETS AND REPS
3 sets of 12 reps each
5. TRICEPs DIPS
Triceps dips are considered the best exercise to grow triceps muscle.
HOW TO DO
To perform this exercise you just need a simple chair or bench that is in your house. Be in the position as you sit on the chair. Keep your hands at the edge of the chair and keep your knuckles in forward position. Your legs will be out and with hands on the edges of the chair, bend down in 90 degree with your elbow and move 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.
CONCLUSION
The exercises Arvin Niknia talked about covers your all body muscles. Perform all the exercises 2 to 3 times in alternate days in a week.
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