Best Exercise at Home – So We All Know Gyms are closed to stop the spread of coronavirus, but there are exercises you can do at home to stay Fit and in shape.
During this time every single gym are closed because of the coronavirus that’s why we bring you a few exercises if you do it every day at home it well keep your health
Bodyweight practices are, evidently, practices that use your bodyweight as opposition rather than hardware like freeloads or machine. Utilizing your body weight as obstruction.
Best Exercise at Home
PUSH-UPS
The pushup is the perfect exercise that builds both upper-body as well as core strength. If performed properly, it is an exercise that uses muscles of the chest, back, shoulders, abs, triceps, and also the legs.
It has many modifications so beginners can start with easier versions and work up to the standard pushup, while you can find a challenging variation if you are advanced. You can do the pushup as part of a bodyweight exercise session, a circuit training workout, or a strength workout.
This is one of the best exercise to perform at am and stay healthy.
SQUATS
The Squat is a lower-body exercise. You can do the bodyweight version, without added resistance (also called Bodyweight Squat), or with weights such as a barbell. Front Squat and Back Squat are two variations of the Barbell Squat.
The Squat mainly targets the thighs and the glutes. However, core strength & stability, back muscles, ankle mobility, calves, and other factors play a vital role when you do this exercise.
Reverse lunges
Stand with feet shoulder-width apart and put hands on your hips or at your sides. With your right foot, take a large step back, landing with the ball of that foot on the ground and your heel up. Push through the midfoot and heel of the front leg to return to standing position, and bring your right foot back in line with the left foot.
Repeat on the left side. That’s one rep.
Tip: If you have are a beginner, or any knee issues then lower your knee only one-fourth of the way down, working in the pain-free range. You can also start with a smaller stride length and then increase the distance as you become stronger.
Plank
The plank can be as easy or hard as you make it; it’s your job to make it hard to get the most out of it. That means creating full-body tension.
Your whole body rigid while doing the plank, so you have to maintain some strain in your shoulder blades driving your upper arms, from elbows to shoulders, perfectly perpendicular (90 degrees) to the ground, maintain a ton of tension through the core and squeeze your quads to straighten the knees. It is good to hold a truly focused plank for 30 sec. to 1 minute than to hold a lousy plank for 4 minutes.
Bicep curls
The biceps curl is a highly recognizable weight-training exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm. It’s a great exercise for seeing results in strength and definition.
There are many variations of this exercise, including those using kettlebells, dumbbells, barbells, or cable machines.
Start this exercise with the standing alternating dumbbell biceps curl, which you can perform anywhere. Curls are used in upper body strength exercise routines.
Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis.
You use biceps muscles every time you pick something up, which is very common throughout daily life. While doing the arm curl, you build strength and learn to use the arm muscles correctly, bracing with your core muscles.
Tricep dips
From a chair or countertop, place palms with fingers forward on the edge of the countertop or edge of a kitchen chair and walk your feet out to a 45-degree angle.
Keeping knees soft and core engaged, slowly bend your knees, while bending your elbows backward. Return to the starting position. To make this more challenging, try to lift one foot slightly off the floor.