In this pandemic, many people are suffering loss and struggle to earn living. Lockdown has made it difficult to shop, travel, etc. But most importantly people are unable to do their work-out as gyms are closed. This is one of the most important factors that are necessary for a person’s day-to-day life. But in this pandemic, we can’t expect our gym to get open again.
Get desired body shape at home
Yes absolutely! We have ways to keep you fit without a gym in this pandemic. In the gym, we get weights, machines as equipment like dumbbells, barbells, back rowing machines,s and many more. The basic principle of bodybuilding is resistance. We’ve got the best resistance with us i.e. our own body. We can do any body-weight workouts at home so as to fulfill the resistance requirements.
A brief description of muscle building:
The basic principle of muscle building is to generate stress while compressing our muscles. When we create stress/tension on the desired muscle, the muscle fibers break resulting in muscle building. At home, we use our body to generate that resistance to break muscle fibers.
Below are some important points that will help you to train your muscles, they are as follows:
Muscles that need to be trained:
We should train our every muscle but it is not possible if gyms are closed. Still, we’ll try to cover almost every muscle. So the basic muscles on which we’ll concentrate are:
- Biceps and Triceps
Bodyweight workout for targeted muscles:
The most important and most do exercise for the chest is push-ups I.e., to push your body away from the ground. Push-ups can be of three types and those are inclined declined and flat push-ups. Just doing 2 to 3 sets of each type of push-up can be good training for our chest.
The most effective back exercise is pull-ups i.e., to pull your body away from the ground. This can be done using a pull-up bar or even any rack in your house. This exercise targets our rhomboids and lats and gives our back a perfect V-shape. Other exercises are low, high plank, bridge hold, superman hold, etc.
A quadriceps are a group of muscles that are located in the front of the thigh. One of the best workouts for quadriceps is bodyweight squats in which you have to push your hips backward while standing without bending your knees in the front and slowly come down then go back to your initial position. Other workouts are walking lunge, step-up, etc.
- Biceps and Triceps:
These two muscles together occupy a major part of our arm. Their main workouts are Diamond Push-ups, Reverse Grip push-ups, chin-ups, bench dips, close grip push-ups, parallel bar dips, etc. These workouts can make our arms defined and ripped if we do 10 reps of each exercise and 3 sets of min.
The abdomen or abs are the core of our body and these are the muscles that reside just below our chest. The main abs workout comprises L-sit, L-hold, V-sit, Sit-ups, leg raises, bicycle kicks, Planche holds, etc. These workouts are pretty tough but very effective if kept in regular practice.
Shoulders are also an important muscle of our body as all the body strength depends on them. Some of the most effective shoulder workouts are plank raise tap crunch, Archer push-ups, typewriter push-ups, etc. Shoulders define our upper body and are responsible for the broadness of our arms. One should do shoulder training at least twice a week to get big bulky shoulders!
Hope this gives you a brief understanding of how we can actually work out giving extra efforts to get the desired body shape at home without even joining the gym.