Best home workout in pandemic 2020

 Our life is always busy but due to corona pandemic everyone is locked in his home. They are getting lazy by living at home. 

 

You are in right place for finding best home workouts in pandemic. 

Day by day body weight is increasing and some are loosing their immunity and body strength. To maintain the strength and immunity you have to do best home workouts. 

We have discussed some workouts which will help you to built muscles. No gym equipments are needed, we have discussed the workouts without any equipments.

Body weight is also maintained by this workouts.you are in right place for finding best home workouts in pandemic. 

so lets start.....

List of workouts we have covered.

#1 Push ups

#2 Sit-ups

#3 plank

#4 Jumping jacks

A) Simple Push ups

It is common exercise done by raising and lowering the body using the arms.

Push-ups are a basic exercise used in civilian athletic training and commonly in military trainings. 

• Steps involve in push ups

Step 1

Stationary position: Keep your chest, stomach and knee in single line with straight albows.

Step 2

Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this step. Do this step until your chin touches the ground.

Step 3

Press your palms on ground by taking your body upward without bending the body. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully stretched at the elbows.

• Benefits of pushups

#1 Simple pushups are beneficial for building upper body strength. Pushups are a fast and effective exercise for building strength.

#2 They work the triceps, pectoral muscles, and shoulders.

#3 When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles.

B) Sit-ups

Sit-ups is the abdominal exercise to give tightness and strength for abdominal muscles.

Sit-ups is not only for the abdominal muscles but also for the chest, hip, neck and lower back. Sit-ups burns more calories.

Abdominal muscles have high metabolic rate than the fat cells. Which helps to improve the posture

• Steps involved in sit-ups

Step 1

Sit ups start by lying on ground with back. The arms should place across the chest or behind the head and knees should bent

Step 2

Lift your upper body by stretching abdominal, arm muscle and taking head towards knee or front side.

Step 3

Slowly, lower your body down to the ground, returning to your starting point and inhale as you lower.

• Benefits of Sit-ups

#1 Abdominal and hip muscle strength increases by the sit-ups.

#2 Gives Athletic performance.

#3 increase balance and stability of body.

#5 Sit-ups reduced risk of back pain and injury to the back.

#4 Sit-ups also Increases flexibility and Improved posture.

C) Elbow Plank

Plank is the exercise that looks like push ups, but in plank there is no movements of elbows. The elbows are stationary and bended on ground. We have to keep body straight in air without bending hip portion to lower.

• Steps

There is only single step in plank that is keeping body in freezing position as you can see in the image.

Benefits of plank

#1 It is exercise for core i.e. for your pelvic girdle to your shoulder girdle as well as your legs.

#2 The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles.

#3 Which naturally result in a strong posture as they grow in strength. 

D) Jumping jacks

It is an exercise performed by jumping on same position but by spreading the legs and hands going overhead. In next jump the legs taking close and arms at the sides.

• Steps involved in jumping jacks

Step 1

Stationary position: Standing like a normal position with close legs and arms at the sides.

Step 2

In second step just you have to jump by spreading the legs and taking arms at overhead.

• Benefits of Jumping jack

#1 Jumping jacks offer cardiovascular benefits.

#2 It balances your heart rate, increases blood circulation all over the body, controls and maintains blood pressure(B.P.)

#3 Helps to decrease bad cholesterol levels in the body, prevents the onset of stroke or heart attacks.

E) Squats

Squats are the exercise for increasing the strength and size of the lower body muscles (thighs) as well as developing core strength.

The squat is one of the three lifts in the strength sport of powerlifting, together with the deadlift and the bench press. It is also considered a staple exercise in many popular recreational exercise programs. ( source : Wikipedia )

• Steps involved in Squats

Step 1

Stand straight on your feet with putting some distance between two legs. Your arms should be in front of you as shown in image.

Step 2

Tighten the stomach muscles and lower down as you are sitting on invisible chair. In this position you should bend in knee and hip.

Step 3

In third step you have to get the original standing position(step 1) by small jump step 1.

Step 4

Repeat the steps.

• Benefits of squats

#1 Strengthens the muscles of your lower body.

#2 Reduces the risk of injury.

#3 Strengthens your core.