We all know that our lives have been stuck at home due to the constant emergence of new virus variants, which is affecting not only our mental health but also our physical activity, as most of us used to go to the gym every day to workout because that was the only place where we could do all of our lift ups, but all gyms have been closed down due to government guidelines. Yes, we understand that this is all being done to guarantee our safety, but it has impacted not only those who went to the gym or park on a regular basis, but also others who summoned the bravery to join the local gym or go out to the park but are now unable to do so.
For all those people who aren’t feeling well and want to go to the gym to improve their physical health, don’t worry; we’re going to share with you some of the greatest basic workouts that you can perform at home and reap the same benefits that you would have gotten from going to the gym.
Ready get set go..
Before you start there is a disclaimer that before giving a hand, do consult your doctor if your are undergoing any injury or any kind of medical condition not suited for doing this. The only required material is dumbbells and a smooth surface
- Before hitting any hardcore exercise, one should always do a small session of warm up
- If you are a beginner then start with lightweight and do 1 set of 10-15 reps of each exercise
- If you are a pro, then can do 3 sets of each
Push-up is a widely known great technique to build your chest and arm muscles, and it’s simple to do effectively. Push-ups don’t require any equipment other than your bodyweight and arms, and most helpful is that they can be done at any little space available.
Technique : Position your body in a plank position, with your arms straight out and your abs tight.
Hands and arms should be slightly below your shoulders, with fingers pointing forward. Your shoulders are pushed down and away from your ears.
Lower your body until your chest is an inch or two above the floor, with your elbows drawn back slightly at a 45-degree angle.
Repeat by pushing your core away from the ground until your arms lock.
Dumbell Chest Press
The dumbbell chest press is a good exercise to start the session as it is for upper body and target your chest muscles directly, resulting in increased strength and definition. It also adds to strong core development because you have to balance the dumbbells individually. Dumbbell chest presses can be performed on a flat surface by laying down.
Technique : Lift a pair of dumbbells to the starting position while lying on a bench.
Exhale as you press the dumbbells up to straight arms.
Inhale as you reach the top of the exercise or as you lower the dumbbells back to your shoulders with control.
Typically, 8-12 reps per set, 3-4 sets, with a 60-90 second break in between are recommended. Increase your weight once you can easily complete 12 repetitions.
Dumbbell Push Press
Builds total-body power and explosiveness while strengthening the muscles at the front of your shoulders and the back of your arms. It is such a great exercise to build upper body along with the calf’s muscle.
Technique : Standing with your feet slightly wider than shoulder-width apart is a good starting point. With elbows out and palms facing front, hold a dumbbell in each hand at shoulder height.
Lower yourself into a quarter squat by bending your knees and lowering yourself roughly 6 inches.
Extend your arms, push your feet down into the floor, push your hips forward, and straighten your legs to press the dumbbells overhead with as much force as possible.
Pause for a full second in the overhead position before carefully lowering the weights to shoulder level.
Avoid lowering the arms way down past the shoulders in between reps. Before repeating for 8-12 reps, take a full second to check your form.
Two-Arms Triceps Extension
The dumbbell overhead triceps extension, one of the most popular dumbbell exercises for the triceps, will blow your triceps and make them work. Follow your breath as you do this as it will provide stability to your body.
Technique: Hold one dumbbell behind your head with both hands, upper arms pointing straight up.
Curl your elbows to raise the dumbbell, then slowly lower it after a brief pause.
Throughout the exercise, keep your upper arms still.
Deadlifts are difficult to master, but they provide an excellent transition into the lower body portion of the workout. It targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms. It works in combination with the one-arm row exercise from earlier in the workout. Lower back exercises are likely difficult to perform so one should strictly monitored the posture and should not go beyond the limit in the initial phase of starting.
Technique : Put two dumbbells on either side of your body. Position the dumbbells slightly ahead of your feet. Check that the weight of your dumbbells is appropriate for your strength level.
Your feet and shoulders should be slightly wider apart. Take a toe-first step forward. If you point them slightly outward, the outcome will be the same.
Squat down and pick up the dumbbells.
While standing, keep a firm core to strengthen the body.
Lower down at the knees to bring the dumbbells back down.
Yes, you heard it right, this exercise is named as superman because of the posture we hold while doing it. It’s an excellent back, leg, and core workout. It’s also a fairly basic workout to perform, with numerous variations to make it easier or more difficult depending on your fitness level. It’s simple to get started, and by the time you’re done, you’ll feel like Superman for sure I can guaranteed.
Technique: Lie down on your stomach on an exercise mat or one the flat surface. Bring your legs together and raise your arms above to the point where your biceps are straight to your ears.
Raise your legs and body off the ground with the support of your back muscles and a little help from your hips. Extend your legs and extend your fingers away from you as much as you can.
Hold the position for at least 6 to 8 breaths. Direct your pose back to the ground. Make a total of ten to fifteen repetitions.
As we are moving forward, we will do a simple looking but most important exercise that is Squat. Many people prefer the bench press or hip and abdominal exercises, but the free squat—a squat performed without the use of any equipment or machines—is a basic yet highly effective workout. Squats, also known as bodyweight squats, are a great way to strengthen your legs and hips while also improving your balance, and stretching your muscles. Squats without weights can offer your legs a lot of endurance and tone.
Technique : Spread your knees a little.
Maintain your knees behind your toes.
Maintain a shoulder-width distance between your feet. Begin with your feet under your shoulders for a standard squat. This helps to keep your knees in good shape.
Sit slowly while maintaining your posture.
Ground to a stop at the bottom and feel the pressure and motion.
Keep your core muscles tight and your chest upright as you slowly stand up.
Walking dumbbells are an excellent way to tone your glutes, hamstrings, leg muscles, and thighs. They also work your abdominals, which aid in your balance as you perform the exercise. When you begin doing walking leg lifts, you can rely on your bodyweight to assist you in seeing results. As you become more comfortable with the exercise, try walking side leg lifts or adding weights to increase the force
Technique : Place dumbbells in both hands at your sides. Place your feet hip-width apart in your starting position. Place your arms at your sides, a dumbbell in each hand. Step forward into a lunge walk while keeping your arms at your sides. Bring your back foot forward into another lunge style by pushing through it. Relax forward while holding the weights at your sides.
Begin with a lighter weight set of dumbbells and as you get used to it gradually increase the weight.
This was all I hope you would like all the exercises mentioned above by and will immediately start doing this without fail as I told earlier Physical Health is very important as it will not only build our muscles but will also provide a boost to our body to fight with all kind of disease and to maintain a healthy life as we all must have heard that HEALTH IS WEALTH.