Hey guys, as you all know the whole world is suffering from COVID-19 Pandemic. Approx all countries declare lockdown in their states. In this difficult time, our daily life becomes sedentary. To overcome this, I brought some of the best exercises to do at home during the lockdown period.
During this lockdown period we all had faced different problems. The problems arise due to lack of activeness in your life, lack of financial help, and many other reasons. It depends on person to person.
Note:- If you are in “HURRY” then scroll Down to bottom to get the list of Best Exercises to Do at Home.
But here we discuss about to bring back activeness in your daily routine and make you feel happy and active all day. These exercises not only make your daily life activities but also helps in building muscles and strengthen them.
As you all know that all Gymnasiums aka Gyms are closed due to lockdown. So I brought these best exercises to do at home without gyms.
You can do this exercise at home to focus on different muscle growth of your body and made muscles at home.
Today I bring 5 Best Exercise to focus on your different muscle growth and strengthening them. Each exercise should be done properly otherwise you hurt yourself. Let’s see the MENU.
- Best Exercise for Back
- Best Exercise for Chest
- Best Exercise for Arms
- Best Exercise for Legs
- Best Exercise for Shoulders.
Best Exercise for Back
The muscles of your back are large and strong. For training Back, you have to do PULL-UPS. This amazing back builder is one of the kings of all upper body movements regardless of whether you’re training at home or in the gym. All that is needed is a simple doorway pull-up bar, which is a rather inexpensive piece that you’ll want to grab.
4 sets of Pull-ups (10-12 reps)
Best Exercise for Chest
Now its time for Chest and you can hit them with variation in PUSH-UPS. Normally, with your hands fixed on the ground during a push-up, you are unable to drag your hands closer together as you come up to complete the squeeze on the pecs. Doing Incline Push-Ups can resolve this problem. First start with Incline Push-Ups then go to Simple Flat Push-Ups. After that you have to Parallel Dips with help two parallel bars or on the Kitchen Slab.
3 sets of Incline Push-ups (8-12 reps), 3 sets of Simple Push-ups (8-12 reps), 2 sets of Parallel Dips (8-10 reps).
Best Exercise for Arms
Now we focus on making bigger arms at home. Perform the Biceps CHIN-UPS to build bigger biceps at home. In this exercise you have to do chin-ups instead of pull-ups with inward grips to bar. Doing so look-alike Biceps curls at home without any equipment. Triceps are bigger muscles than Biceps. The triceps are hit with the UPRIGHT DIP. You can do this with a pair of chairs, or with Bed, or with low height Bench.
3 sets of Chin ups (8-10 reps), 3 sets of Upright dip (12-15 reps)
Best Exercise for Legs
Here comes my favorite part. I love the leg day and especially SQUATS. The best exercise for your thighs is Squats. Generally I do 5 sets of 50 reps which exhausted me like hell. I don’t know how much you push your limit.
The glutes and hamstrings are hammered quite well with the SLICK FLOOR BRIDGE CURLS. Remember to keep both the glutes and hams engaged and firing together to enable them to assist each other.
Last but not least, Calves. You can easily train your Calves at home by standing with your paws on stair-case with tight grip for safety.
Do 3 sets of Squats (30 reps), 3 sets of Slick floor bridge curls (8-12 reps), 3 sets of Calve raiser (12-15 reps)
Best Exercise for Shoulder
Finally, your shoulders are easily able to be overloaded via the HANDSTAND Push Up. This is one brutal upper bodybuilder and can fit into any workout program for building big shoulders at home. Take the set to failure and watch as your shoulders grow practically before your eyes. If you can’t do this quite yet however, you can always do the DIVE-BOMBER Push-Up.
Do Handstand to the failure, 3 sets of Dive Bomber Push Ups (10-12 reps).
List of Exercises
This list contains the best exercises to do at home during lockdown.
- 4 sets of Pull-ups (10-12 reps)
- 3 sets of Incline Push-ups (8-12 reps)
- 3 sets of Simple Push-ups (8-12 reps)
- 2 sets of Parallel Dips (8-10 reps)
- 3 sets of Chin-ups (8-10 reps)
- 3 sets of Upright dip (12-15 reps)
- 3 sets of Squats (30 reps)
- 3 sets of Slick floor bridge curls (8-12 reps)
- 3 sets of Calve raiser (12-15 reps)
- 3 sets of Dive Bomber Push-Ups (10-12 reps)
You can also check our Post on Getting Six Pac abs here: https://goswasth.com/how-to-get-a-six-pack-within-a-month/
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STAY HOME STAY SAFE.