Greetings to all the viewers.
How are you all?
I hope you all are doing well.
I am back with a new workout post for you all.
There is no option to go to the gym these days.
So I will explain how you all can perform a full-body workout at your home
and maintain your fitness.
Keep supporting us.
Let’s start our post.
The 1st exercise which I will demonstrate is seated pull-ups.
I will use 2 chairs and a bar to perform this exercise.
To do this, keep the chairs at a distance
where both your hands can grip the bar wider than your shoulders.
To make it a bit easier I will bring my legs forward and bend them.
Then, just bring your chest closer to the bar.
Breathe out.
Squeeze your upper back.
Release.
You need not release it too much, don’t go down too low.
Come back up again.
Breathe out.
Perform this exercise in a stable and controlled way,
The next two exercises will be performed in a superset.
The muscle which I am targeting is chest.
Quickly let's see how to perform this.
To do this I am using two bricks.
I have kept them at a distance so that my chest muscle can stretch properly when I go down.
In normal push-ups, we keep our hands vertically.
For this, we will keep our hands horizontally.
Next, just like in normal push-ups keep your feet wide and bring your body down.
Stretch the chest muscle properly and squeeze at the top.
Breathe out.
Perform this is a controlled way.
so that you can feel the stretch and squeeze in your chest muscle.
Like this.
As soon as this is over,
Quickly take the bricks and hold them in front of you.
Then, without any jerks smoothly lift them upwards to your face level.
Bring them down slowly.
Again, lift them and breathe out.
Squeeze the chest muscle while you bring them up
In the 4th exercise, I will train my biceps muscle .
This exercise is a replacement for barbell curls.
Here I am using two low height chairs in which I have hanged the bar.
Grip the bar at shoulder width.
Bend your legs like this and suspend your lower body.
Now, when you lift yourself up.
You need to do so by using your biceps muscle only.
Like this.
Try to bring the bar closer to your head too
so that you can better target your biceps muscle.
Breathe out when you reach the top
Control and focus.
In the next exercise, I will train my triceps.
To do this I will take a grip lesser than shoulder-width.
Place your palms on the chair
Move away from the chair.
Then bring your elbows down
From here, bring your body up by pushing the weight from your triceps muscle.
Squeeze your triceps muscle here and breathe out.
Perform it in a controlled way to focus on your triceps.
The next exercise which we are doing is elevated pike push-ups.
This is a bit difficult exercise.
Do take safety precautions before performing this exercise.
The muscle we are targeting is shoulder.
To do this place your toes on the chair.
Then bring your hands closer to the chair.
Now lift your glute muscles.
Then, bring your head down between both your hands.
From here push upwards by involving your shoulder muscles.
Squeeze the muscle at the top and breathe out.
Perform in a controlled way to involve your target muscle.
After a few upper body exercises, I will now do a few for leg muscles.
Here it will do two exercises in a superset.
The first exercise in this step up.
Place one of your foot on the chair.
Lift your hands in front you to maintain balance.
Then, come up while pushing your body from the quads.
Go down slowly.
Then place your other foot up.
And bring your body up again with a good balance.
You need to make sure you don’t feel any pain in your knees.
Watch carefully.
Breathe out at the top.
Switch legs.
Breathe out.
Focus on your quads muscle.
Once this is over quickly move to squats.
There is some difference here.
Instead of normal squats, I will do deep squats.
In this, I will sit below parallel.
Go down.
Do not let your knee cross your toe at this point.
Keep your back straight and come up.
You need not come up completely and there is no need to straighten your knees.
Then, push your glutes backward and go down as much as you can.
Breathe out and squeeze your quads at the top.
The last exercise here is for core muscle.
The exercise is called plank toes touch.
To perform it hold your body parallel to the ground like this.
Now touch your toe with your hand, one at a time.
Come back.
Now from the other hand.
Do it with good balance.
This was our home workout post for today.
In this, I explained how you can train your whole body.
I hope you all enjoyed this.
Do try these exercises
and tell me in the comments box which other topics you want me to cover in future post.
Take care of yourself and your families.
Till the time there is a lockdown please stay at your homes.
And at home too, stay fit, stay healthy.
Goodbye