Covid-19 :Top exercise to be stay fit at home during quarantine or lockdown

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Know Top exercise to be stay fit at home during quarantine or lockdown

Let’s start exercises at home during this lockdown or quarantine situation, due to Covid-19 or corona virus all over the world. From the Indian dance world we want to help to you guys to get fit stay fit home and try these workouts to make your body strength high to fight with the disease. So just start and follow with simple exercises daily at your home, because we need to follow the social distancing to stay safe from covid-19.

 

Warm ups:

warm ups is the starting level of exercise or workout, so we will do warm ups in 2 steps. Walk or run and jumping which are the best activities for warming ups, so let’s start to know these:

    1. One Step walk or run : doing this you need to do only cross change your legs with jumps and you need keep gapes between to your legs on the same location or you can do this activities on the a particular location, so don’t go outside, so by this you can walk or run at your home the particular location.
    2. Jumping on one location: jumps with your toes helps just pull body to up, and land your body on the same location, by doing this you can warm up your body and boost your blood circulation. just doing this routine continue for 1 min. for doing this you no need to go outside, you can do this at your home.

 

Stretching:

Stretching is a part of body exercise, in this you need to flexible your specific muscle or tendon, to achieve comfortable or elasticity muscle tone. by doing this we can increase muscle control, flexibility, and range of speed. So we will do stretching in 3 parts Ballistic stretching, dynamic stretching, and static stretching. So let’s know into deep:

  1. Ballistic Exercise
  2. Dynamic Exercise
  3. Static exercise

Ballistic Exercise:

Ballistic is also known as power stretching, in which includes jumping with weights and throwing weights to increase explosive strength. But now we need to do this without going outside, because social distancing, quarantine or stay at home is more important due to Corona Virus. So we will do it with some Home items, let’s know how:

  • Jump Squats: To do a jump squat, start in the right squat position or jump vertically off on the floor, give back to the beginning position in a controlled ways. but we can do this with weighted item, which can be anything like bricks.

  • Push Presses: in this exercise an barbell is push to upward with the lower body part, by this push helps to weight travel through sticking spot of an hard press. so now we can also do it same at home with any weighted items such as cylinder.

  • Kettlebells: keep gap in your feet same like shoulder-width apart, grip a kettlebell in both hands, pull down kettlebell from front you face up to down, arms bent and then the weights are resting on both shoulders. and just bend you knee for a few inches, and as you stand back up, repeat it again, just like squat, now the problem create for kettlebell, so first understant what is kettlebell ?, it is an like dumble, so at home we can use an brick at the place of kettlebell, now the problems is shorted out. now you can enjoy this exercise at your home.

Dynamic Exercise

  • Arm circles: for this just stand on feet with keeping gap, as like both shoulders. then pick up your both hands in line to your shoulders, and then role your hands or make circle with hands movement, this will give comfort in your shoulder area.

Arm circles

  • Arm swings: for this just stand on feet with keeping gap, as like both shoulders. then drive your both hands front and back, same as we move at walking time, but you need to do this by standing on the same place, or try to controlled your hand when those are going on the ups.

Arm swings

  • Shoulder rolls: for this just stand on feet without keeping and gap, as like a commando, now you need to make a circle with your both shoulders, by move in rolling position, firstly roll in front side, after it just roll them to back side. This exercise will give relax to your shoulders and make them flexible.

Shoulder rolls

  • Torso twists: for this exercise stand on feet with keeping gap, same like shoulders, pick up your both hands parallel to ground, now turn your upper body part with hand in left side as much as you can, then turn in right side. Repeat it for some times these will give relax into your waist area.

Torso twists

  • Walking high kicks: this exercise is simple because we all used to do it in your childhood, so now just stand in a boxing position, then try to kick to your head as much as you can, first try with left leg then try with right one, see it’s so simple. this exercise will give relax to your legs and in thigh area.

Walking high kicks

  • Knee-to-chest: it’s a difficult exercise, but not need to worry about i with you, we can do this exercise in 2 way, so lets start:
    • So just stand normally and your need to jump with toe, but when doing jumping you will touch your chest with your knees, and your can try to hug your knee when then touching chest, as much as you can.Knee-to-chest
    • in simple way we need to lay down to the floor, then just fold your one leg, and by catching knee you need to touch your chest with knee, you can use some force to do this by your hands, and then try this routine with another legs, or you can do also with both at same time.Knee-to-chest
  • Butt kicks: this is so simple exercise as like running, so now we need to activity like run, during running try to kick your butt and hips, but for this exercise your do not go to anywhere, just walk on the one place and kick your hips.

  • Walking lunges: just stand straight up with keeping gap as like shoulder, and keep your hand by on the side of your hips, now step forward with right leg, by putting body weight on heel. And bend your right knee lowering down, as your thigh should parallel to the ground, like in a lunge position. Now without moving right leg, move your left leg forward, or you can move back your right backward by repeating same activity.

Walking lunges

  • Leg circles: You can do this exercise in two ways so just see how you can do this:

Leg circles

  1. firstly you can do it on the standing position, so stand straight with keeping gap in both feet same like shoulders, and pick up your left leg by giving all body weight on the right leg, and try to make circle in your left side with the help of your left leg, and now try this same activity with right leg.
  2. in second way your can do this by laying down on the floor, just lay straight down on the ground, and pick up your right leg in the air, and try to make circle in the air, now try with left leg, or you can also do this with your both legs on the same time.

Static exercise

  • UPPER BACK STRETCH: stand straight, keep gap in your feet as like between both shoulders, just interlock your fingers and fix your palms together, and then try to push your hands away from your chest as you can, then your feel will stretch between your shoulder blades. This exercise doesn’t need any equipment.

UPPER BACK STRETCH

  • SHOULDER STRETCH: for the SHOULDER STRETCH you need to stand straight, and keep gap between your legs, bent slightly knees, move your left arm to right direction and then hold your left arm with right arm, which will front to your chest. And with the opposite hand you need to hold it by bend your arm which will make some stretch on your arms, so try the same activity with another side.

SHOULDER STRETCH

  • HAMSTRING STRETCH : we can start with simple hamstring stretch, so firstly we need to sit on the ground with straight out both legs, now try to touch your toe by extend your hands forwards, but notice that during touching toe, your knees does not bend or keep your knees straight. And try to hold this position for maximum time that you can able, then relax your body for some sec and then try it again.

HAMSTRING STRETCH

  • STANDING HAMSTRING STRETCH: you can do this exercise in many ways, so let’s start with one just stand straight, then try to touch your toe with your hand by bend your waist, and hold your body in this position for some time, or you can also try this by crossing your legs. If you are not able to touch your toe with hands, which is not a normal thing for profession person who does not exercise, so then they can touch their legs mid.

STANDING HAMSTRING STRETCH

  • CALF STRETCH : we can do CALF STRETCH by many ways do we need to know all one by one because these can be useful when you are stay at home during lockdown, so let’s start:

CALF STRETCH

Calf stretch 1: for this your need a chair, and then stand with one foot in front to other, your knee should be slightly bent. And keep your back straight, your heels touch ground, now try to sit forward by giving weight on front feet, and hold this position for some time, then you can feel stretch, so now you can try the same thing with another legs.

Calf stretch 2: for this your need an chair, and then stand with one foot in front to other, your knee should be slightly bent. And keep your back straight, your heels touch ground, now try to sit backward by giving weight on back feet, and hold this position for some time, then you can feel stretch, so now you can try the same thing with another legs.

Calf stretch 3: for this you need some height, so you can try a brick or you can also do this exercise on your stair, so now you need to stand on the height with half of the feet or use forefoot, then you need to keep down or up your body with front part of the feet.

  • HIP AND THIGH STRETCH: stand with keeping widths between your legs according to your shoulder, now turn your legs and body upper part to right side, and bend your knee so that leg should be parallel to the ground, and note that your left leg should be straight, and keep hold this position and your will feel stretch in your legs or hips area, and try it the same from left side.

HIP AND THIGH STRETCH

  • ADDUCTOR STRETCH: stand with keeping widths between your legs according to your shoulder, and then bend your right leg and slowly down your body by keeping back straight, or use your arms for making body balance, now your will feel strech in your left leg adductor, hold this position for some time, then try the same routine from another side.

ADDUCTOR STRETCH

  • STANDING ILOPTOBIAL BAND STRETCH: for this you need to stand by crossing your legs, and then try to touch your toes by bending your body to front, or you can also touch the floor towards to front your leg, and need to hold this position for some time, and repeat this exercise around 10-15 times.

ILOPTOBIAL BAND STRETCH

  • QUADRICEPS STRETCH: just stand straight without keeping gap in your feet, and catch your ankle or forefoot by your hand, then try to bend your leg behind forward to hips or try to touch hips with your forefoot, and then repeat it by another side.

Additionally Exercises

  • Push-up: as you all know this exercise, so let’s start: Get on the ground on all fours, positioning your hands some broad than shoulders. Extend your both legs by keeping gap for making balance on the hands and toes, and keep your whole body straight in a line head to foot, and before doing push up tight your abs, so start folding your elbow and lowing down until on the 90 deg, then start get upward by pushing floor until beginning point.

  • Knee push-up: get on the ground on all fours, positioning your hands some broad than shoulders. Extend your both knees by keeping gap for making balance on the hands and knees, and keep your whole body straight in a line head to waist, and before doing push up tight your abs, so start folding your elbow and lowing down until on the 90 deg, then start get upward by pushing floor until beginning point.

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