While the coronavirus epidemic leaves millions of people hunkered down at home, and nationwide lockout orders shut down all non-essential businesses, many of us are left without access to our regular gyms, fitness studios, and even parks. It's not easy to turn to a home exercise routine — it takes a little space and a lot of intrinsic motivation.
It is entirely feasible to stay healthy and in shape while quarantined. Even if you have a small space, no equipment, or very little time, there are plenty of great options to help you practice in quarantine, with exercises focused on the upper body, lower body, core muscles, chest, back — all the muscle groups.
Some of the exercises you can practice during lockdown are,
The Lunge
Take an exaggerated step, pointing the toes toward the front. The front leg should be slightly bent, and the back leg should be extended. Slowly lower the back knee into the ground with the heart strong and the shoulders high. You will strive to get your front knee at the bottom of the lung at an angle of 90 degrees. Drive through your front leg to stretch your back leg into the set-up.
The Push-up
Begins on the ground with your hands, slightly wider than the shoulder-width apart, with your fingers pointing forward. You should spread your legs out, lying flat on the ground. You should start on your knees if you need to regress. Drive through the hands to lift your body off the ground, with the elbows at a 45-degree angle to the hands. Finish with your body in a straight line up on your feet or keep your knees on the ground if you are adjusting. Lower your body slowly while maintaining an upright stance and holding your elbows to your hands at 45 degrees.
The Bicycle ab crunch
Continue this movement with your hips and knees bent at an angle of 90 degrees to lie on your back. Hold close your heart and stretch one leg while holding off the ground your other foot. To make it easier on the heart, you should try to keep your legs bent slightly higher to prevent you from using your hip flexors too much. Lift your shoulders off the table, putting your hands behind your head and your elbows off the floor. Rotate the opposite bent knee by one elbow.
The Squat
Begins with your feet shoulder-width apart, the knees and shoulder blades pressed together in a slight bend. Step back and down your ass. Push out the knees as you descend into the squat — this turns on the glutes and holds the knees in proper alignment.
Bridge
Lay on your back with knees bent, feet flat on the floor and arms stretched out from your sides. Pulling through your feet and bracing your middle, lift your butt from the ground until your legs are fully extended, pulling up your glutes. Go back to the starting point gradually, and repeat.
For those who have been regularly hitting the gyms for bodybuilding, it can be challenging to build and maintain your muscles. They can also engage in bodybuilding supplements to stimulate growth. There are a lot of gym supplements online which they can buy and stay on track. Not only working out but providing the right nutrition is also very important.
