Easy Way To Exercise At Home During The Coronavirus Outbreak
After the COVID-19 outbreak, most of the areas around the world are maintaining social distancing as well as the isolation measures to prevent the virus from spreading more. The gyms are closed and the exercise is very important for mental health, immunity, as well as for overall wellbeing. So try to perform some of the basic exercises at home which are mentioned below:
Build The Endurance And Cardio
- The person should Keep themselves loose with the help of stretching exercise. Always try to follow the same workout rules that are followed at the gym like warming up and stretching thoroughly before starting the workout. The person should spend at least 5 to 10 minutes stretching the major muscle groups before starting exercising.
- For a simple cardio workout make a run outside only unless the local area has advised a strict quarantine, then the person should be able to run outside. If the person runs regularly, then continue on the usual goal to maintain the cardio health. Run for about 10 to 20 minutes at a time, then stop to catch up the breath and stretch. Try to build up the distance as well as the speed.
- If the person prefers more cardio in the routine but can not go to the gym, then exercising a jumping rope is the perfect replacement. A few minutes of jumping rope will help to burn a lot of calories and will improve cardio health.
- A treadmill in the home helps to stay in shape much easier. The person could walk or run on their own time while watching TV or reading. The treadmill is a great addition to help the person to stay in shape.
Working The Upper Body
- If the person performs a lot of weight training, then staying apart from the gym might really impact the workouts. Getting some weights in the home will help to keep up with the training schedule. The person can perform a lot of workouts with the help of simple dumbbells.
- Train the triceps and chest with the help of pushups. Pushups are a simple exercise that needs no equipment. Simply, lay on the stomach and press the hands flat on the ground to the shoulders width. Then push up and down to work the triceps and chest. Try to perform 3 sets of 10 to start with.
- Try to perform dips on a couch or on the staircase. Dips are a very good workout for the triceps as well as for the shoulders and perform them with a couch, staircase, or any similar ledge.
Training The Core And Lower Body
- Get a yoga mat to work out on the floor comfortably. Most of the core exercises at home are done on the floor, this is why a yoga mat will be a big help. The extra padding of the yoga mat can help to prevent joint or back pain from working out on a floor.
- Work the abdominals with the help of crunches. Crunches or sit-ups are the most common core building workout. Lay down the back and bend the knees so the feet are planted a few inches from the hips. Place the hands behind the head as well as bend the hips to bring the nose towards the knees.
- Strengthen the core with the help of bicycle crunches. This is a good combination of the core as well as a cardio workout. For that lay down on the back and put the hands behind the head so the elbows point in the forward direction. Bend the knees in a way so that the thighs are perpendicular with the ground and feet are lifted. Then bring the left elbow to the right knee, then vice versa.
- Walk up the stairs for a step-up routine. If the person is steady on the feet, then the staircase is a good workout tool. There are several exercises that can be performed, ranging from easy to difficult ones.