Doing exercise boosts your metabolism, and immunity makes you active and fit. As we are going through a hard time, it is difficult to go out and do exercise because gyms, fitness centers are closed, and no sooner are going to open; it is hazardous to go there and workout. The best way is to do exercise at home; there are the following exercises you can do at home.
1. PUSHUPS
Pushups are one of the best exercises for your upper body. It works on Chest(Pectoral) muscle, triceps, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscle. Pushups are a fast and effective exercise for developing overall strength, also helps in shaping the chest.
sets=3-4
reps=15-20
2. Squats
Squats play an important role in strengthening your lower body; lower body is the biggest muscle group of our body; it includes Quads, Hamstrings, Glutes, and Calves. Squats also help in keeping your joints and bones healthy. If you do squats regularly, it helps in strengthing your glutes and quads; beginners can start squatting with body weights after that you can do with a barbell and weight. As there are a variety of squats positions like front squats, closed leg squats, sumo squats, etc. if you are a beginner you should go with standard squats after you achieved right position and posture you can move to other types
sets=3-4
reps=15
3. Pullups
The pullups are a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is the toughest bodyweight exercise. Not everyone can do it properly; you must have good strength and practice to perform it. Pullups is a closed chain movement where the body is suspended by the hands and pulls up if did it regularly helps in developing immense strength and endurance. Pullups are one of the great exercises for developing a strong grip and forearm strength. It is a very versatile exercise, which means you can do it in different ways, such as you can do it in the wide grip, which targets your lats muscle and in the supinated grip, which not only targets your back but along with it helps in developing biceps also. If you are a beginner, you should start with bodyweight only, but after getting proper form and strength, you can add additional weight according to your strength for more effort.
sets=3
reps=8-10
4. Planks
Plank is a simple and effective bodyweight exercise that requires no equipment and can be performed anywhere. It targets mostly abdominal(core) muscle and obliques muscle; your core muscle is a series of tissue in the midsection and is used in most forms of movement. A strong core or abdominal muscle helps in improving your overall strength and performance, will make a significant improvement in your ability to move and exercise further. Your abdominal muscle is essential for supporting your back and spinal column, and as such, are crucial aids in preventing injuries. For performing plank your face should be down with your forearms and toes on the floor, your elbows should be directly under your shoulder and forearms facing forward, the head should be in relax position and looking forward otherwise it can strain your neck, hold your plank position for 30 seconds and then release it perform it for 3-4 times, after achieving practice and correct form you can increase hold time up to 1 min.
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