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Home workout : To keep you fit during quarantine

 All the gyms and exercise studios are shut down for the time being. But your workout should not stop, there are plenty of ways to do the workout, you can sweat and stretch at your home through youtube video sessions, social media live streams and many more.

What do you prefer?

 A workout that puts you in a better headspace, One the whole family can enjoy, Or a different workout every day?

 Here are 5 exercises to get fit, all to help you stay motivated and active while you make the transition to working out at home.

Supermans

Step 1

Starting Position: Lie on your stomach on a mat with your legs extended, arms extended overhead with palms facing each other. 

Step 2

Exhale, contract your muscles to stabilize your spine and slowly raise both legs a few inches off the floor and raise your both arms a few inches off the floor. Keep both legs and arms extended and avoid any rotation in each.  

Step 3

 1. Gently inhale your breath and bring your legs downwards and arms back towards your starting position without any movement in your low back or hips

 

Push-up 

Step 1

Starting with getting on an exercise mat or floor and bring your feet together in front of you.

Step 2

Slowly move towards your palms flat on the mat, positioning your hand’s shoulder with your fingers turned slightly inward. shift your weight forward to your shoulders which will be positioned directly over your hands. Place your feet together with your toes pointed towards your shins.

Step 3

 Slowly bring your body downwards towards the floor. Touch your chest or chin to the mat/floor. 

Step 4

An alternative position is to turn your hands to face forwards and keep your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

 

Crunches

Step 1

Starting Position: Lie on your back position on a mat with your knees bent, feet flat on the floor and heels 12 – 18″ from your tailbone.

 Step 2

Place your hands behind your head, shoulder blades together and pull your elbows back without arching your low back.  elbow position should be the same while doing the exercise. Align your head with your spine, but allow moving the chin towards the chest during the upward phase of the exercise.

 Step 3

 Exhale and contract muscles and abdominal, then flex your chin towards your chest.

 Step 4

 inhale and slowly lower your back moving forward to the mat.             

 

Front Plank         

Step 1

First Position: Lie facing towards your stomach on the mat or floor with your elbows close and under your shoulders, hands facing forward. Contract your quadriceps to extend your legs and pull toes towards your shins. Contract your muscles. 

Step 2

 Slowly lift upwards your body off the floor or mat, maintain your body to the position holding your legs. keep your shoulders positioned Correctly and directly over your elbows so that your palms facing down. Hold your position.

Step 3

While maintaining the position of the body and stretching your legs, gently bring your back downwards.

Squat Jump

Step 1

Starting Position: Stand with your feet hip-width apart, arms by your sides, depressing and pull shoulders down and back without arching your low back.

Step 2

 Begin your downward phase by first shifting your hips backward then slowly moving downwards to create a hinge-like movement at your knees. Bring yourself downwards in order to take the squat. 

Step 3

 Jump upwards as to do the squat.

Step 4

Attempt to land softly and quietly on the midfoot, rolling backward quickly towards the heels. Always push your hips backward and Then make a jump.

                                      

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