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Coronavirus: How to exercise from home during outbreak

Coronavirus:How to exercise from home during outbreak


Coronavirus pandemic has infected the whole world by which people have to avoid going to gym,which others want to continue from home.
What more difficult is figuring about what to do,from where to start,which equipment to use,which place to use and many more.
Now their is a list of exercises to do which really need no equipment-

1.Bodyweight exercises-No equipment needed

The biggest equipment you have is your own body weight.There are many exercises which can increase your strength and burn more calorie.

How to start it

-First of all choose your exercise you want like cardio etc
-Focus on each step first in your mind
-Start your favorite T.V program or music to be inspired.
-Start your exercise

For Cardio circuit workout

  • 1 min: March in place — Lift the knees high and swing the arms
  • 1 min: Jog in place, pushing the arms overhead
  • 1 min: High knees
  • 1 min: Slow, controlled Plyo-jacks
  • 1 min: Regular jumping jacks
  • 1 min: March in place
  • 1 min: Skaters
  • 1 min: Mountain climbers
  • 1 min: High knees
  • 1 min: March in place

  • For Strength Circuit Workout
  • 1 min: March in place to warm up
  • Squats — 20 reps
  • Reverse lunges — 12 reps on each leg
  • Pushups (on the knees or toes) — 10-12 reps
  • Dips — 10-12 reps
  • Walking lunge with arms overhead — 10-12 reps
  • Lateral leg lifts
  • Planks
  • Glute bridge
  • Back extension

  • 2.Chair Trisep Dips-
  • Sit on the edge of a chair holding onto the front with your hands. Place your feet out in front of you (bent legs for easier option or straight legs to make it harder) and lower your elbows to a 90-degree angle before pushing back up
  • 3.Table Top Ups-Incline press ups can be done anywhere around the home - on a table, a bed, a chair or even a wall. To use a table, place your hands on the table with your legs stretched out behind you, body nice and straight. Lower your weight down keeping your elbows tight to your body, and press back up.

  • 4.Living Room wall Site-find a wall with a big enough space for you to lean on. Sit against the wall like you would in a chair with your legs at 90 degrees, and hold. Give it time and you'll soon feel the burn!

  • 5.Milk Bottle Russian Twist-Sit on the floor holding a milk bottle (or any bottle with liquid in). Lean back with a straight back and engage your core. Rotate your torso and try to touch the floor each side with the milk bottle. Make it harder by lifting your feet off the floor.





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