Many of you are bored in this lockdown because all the cinema halls, gyms, offices, retail shops are closed and many people are spending their time on Netflix and other entertainment Zones. In this COVID – era, digital technology has completely changed the habits of the people as we can see all the retail shops are closed, people are using online delivery platforms to cater to the needs, while technology on the other hand has led to a residential system on fitness, and the effects intensified. These digital technologies serve you better and the companies involved increase their revenue, but we need to evaluate how many minutes we spend to increase body value and capitalization and many of you are responsible for this. All park and gym sessions are closed, but there is a way to make your body bigger by doing daily exercises at home. So we came up with an idea of inspiring our generations with great workout techniques. It does not require any luxurious fitness accessories except you and your body and you only need to spend 10-20 minutes for this to be healthy. These exercise ideas keep your body elevated and give a great nature to a lifetime experience.
How to Be Healthy?
Here are some of the Health workout techniques you can do for the ultimate fitness. Include them in an exercise routine that will keep you simple and energetic for the rest of your life and keep you in shape. After 30 days – even if you can only snow for a week – you should see an improvement in your muscle strength, endurance and balance.
1. Push ups
Push ups increase proper body and upper body as well as the core strength. Properly done, it is a compound exercise that uses the muscles of the chest, shoulders, triceps, back, abdomen and legs. The muscles of the upper body that play in are the deformities of the shoulders, the muscles of the pectorals. Triceps and musculature of erector spine in chest, upper arm and back. Abdominal muscles are used to keep the body firm during push ups, rectus abdominis and transverse abdominals. Since the process have so many joints, it is a compound exercise.
2. Glute kickback
Glute kickbacks are a great exercise to strengthen your glutes, hamstrings and hips. Your glutes are the largest and strongest muscles in your body; Reinforcing them improves posture and makes it easier to sit, stand, lift heavy objects and climb stairs. Start standing with a good posture, and then lift your right leg up to stay at your knee hip height and you are balancing on your left leg. When you bend forward, reach the floor with your toes and kick back with your back and right foot.
Squats makes the core strength of the Lower Body, as well as increase flexibility in your back and hips. IT IS USED TO MAKE large muscles in the body FOLLOWED BY BIG PACKS OF CALORIE BURNS.
Start by standing with your legs slightly wider than shoulder width apart, and your arms straight.
Hold up your core, place your chest and chin up, push your hips back, and bend your knees as if you were sitting in a chair.
Followed by Bending of your knees inward or outward until your thighs are parallel to the ground, and wait now just Pause for a second, then stretch your legs and return to the starting position.
Complete 3 sets of 20 reps as per your requirements or convenience.
4. Chest fly
Lie on a flat table and attach the weight to your chest. Lower the arms to shoulder level, with the elbows slightly bent. Bend the elbow slightly and bring the weight back. Lose weight on the fly. Then raise them above the chest. It is used to achieve chest strength.
5. Circle lines
Place a weight, palm on the back side of the room in the right hand. Knead the upper back to pull the arm up to shoulder level. Hold briefly and rotate the elbow next to the body, in a straight line. Lower up the arms when counting slowly. Repeat for 30 seconds on each hand.
6. Overhead Press
Place the weight on the shoulders and take a long step or step on the platform with the right foot. Lift the left knee as you lift the weight overhead. Take steps when losing weight. When you move with the right foot, move the weight back to the shoulder.
7. Hammer curl
Stand tall with palms opposite body with weight in each hand and then place the palms forward, bend the elbows followed by weight towards the shoulder. Place the palms forward, bend the elbows and bring the weight towards the shoulder. Do these hammers curls for 30-60 seconds.
8. Concentration curl
Sit on the step plane bench followed by placing the heavy weight on the left hand with the elbow facing inside of left thigh. Squeeze the muscle to pull the weight towards the shoulder. Lower and repeat for 30 seconds before switching sides,
Repeat the circuit, for arbitrary movements and do the tricks on the other side.
9. Triceps pushups
Start in a plank position with hips and shoulders. Bend the elbows and lower the body into the triceps. Maintaining a strong core, returning to the starting position. If you need revision, keep your knees down to facilitate exercise.
10. Bent -Over Row
You work all the major muscles of your upper back, as well as your biceps.
Stand with your feet followed by shoulders wide apart, bend your knees and bend forward at the hips. Hung up your abs without hunching your abdomen and back. Hold weights down your shoulders, while keeping your hands and shoulder wide apart. Bend your elbows as shown and lift both of your hands toward the sides of your body. Now just Pause, and then slowly lower your both hands to the position where we have started. You can perform this with a bar or dumbbells.
Precaution : Please do these exercises with care or under expert supervision. We don’t intend or instigates any injury. Please Be careful….
Apart from this, there are many yoga asanas to maintain your physical fitness and endurance and there are different ways to be Healthy. This is a popular quote if you want to maintain your balanced fitness. Balanced fitness involves internal editing for this meditation, so it’s a golden thing, so all you need to do is spend enough time maintaining good body fitness and once these ideas are implemented, it will give you a special edge over others !!