Due to the lockdown situation, many of us are unable to go to gyms and exercise. On the other hand, to maintain your fitness workout is important, says Thomas J Salzano, a fitness trainer, and a bodybuilder. To leave your fitness training all of a sudden can show so poor effects on your health. So it’s important for all those gym freaks and especially bodybuilders to manage their work out at home during the lockdown period.
Even if you do not have heavyweights at home, still a decent workout is possible at home to maintain your fitness. Along with your exercise routine, you need to be particular about your diet too. As per experts, being sedentary is bad for both physical and mental health, so staying active during the lockdown time is important. Thomas says that even the physical activities will help you to keep your immune system working effectively.
So for all those who are looking for some tips on how to workout at home here are some tips shared by Thomas J Salzano a fitness trainer and a renowned bodybuilder.
The wide press-up is the first exercise you should do every day for your chest, aim for sets of 10-15 reps. Keep the count increasing as per your chest efforts, so just do the best you can.
Perform a standard press-up, but remember to place your hands wider than your shoulder-width apart.
Alternating Shuffle Press-up, for this you need to move your right hand to the left until your two hands are next to each other.
Diamond Press-up, for performing a diamond press-up you need to keep your hands close enough for the tips of your thumbs and your index fingers to touch, this forms a diamond shape.
One-arm Press-up: Variation in your exercise is important so in this case, you can shift to one-arm press-up. Perform a press-up with your left hand on the floor and your right hand on the box. Switch arms and keep repeating.
Cross-over Box Press-up: Keep your left hand on the box or any other substitute, now lift your right hand to beside your left. Now move your left hand down to the floor, with your hands shoulder-width apart. Now start with the press-up.
Shoulder and Back Exercise
Diving Dolphin: Start in a forearm plank and keep your elbows under your shoulders followed by your feet hip-width apart. Now walk your feet in towards your arms almost eight to twelve inches so that your hips are lifted slightly towards the ceiling. Now, you have achieved the starting position. Lower your hips and keep your body in a straight line and drive your shoulders forward to hover over your wrists.
The other best exercises for the shoulder are:
Plank raise tap crunch( it is similar like a push-up, all you need to do is take your push-up position and now raise your right arm, bring it back to rest and now touch your right foot with your left hand by bringing both close to each other)
Dumbbell lateral raise( stand straight and take your dumbbell in your hand, now lift your hand sideways one by one)
- For biceps and triceps do alternate dumbbell curls, hammer curls, concentration curls, overhead triceps extensions, close grip bench press, and triceps kickbacks.
- For quadriceps what you need to do is the close stance and wide stance squats. Lunges pressing with toes are another best way for quadriceps.
- For hamstrings and glutes go for stiff-legged deadlifts, lunges pressing with heels and lying leg curls holding a dumbbell in between your feet.
- For calves, you can do one-legged calf raises, and two-legged calf raises are best.
For abs, exercises like lying leg raise, bicycle crunches, crunches, knee-ins,v-ups, etc are the best to do at home.
These are some fitness exercises that you can easily do at home without any equipment. Thomas Salzano says it is important to stay healthy and fit at this time where coronavirus is a threat to human life. So, do your bit, stay home, exercise, and eat healthily.