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These Best 5 Exercises you will be Grateful for after the Lock-down Ends

Because of the pandemic, the unprecedented lockdown around the world is a challenge for gym-goers and fitness lovers, as gyms are closed

These Best 5 Exercises you will be Grateful for after the Lock-down

Because of the pandemic, the unprecedented lockdown around the world is a challenge for gym-goers and fitness lovers, as gyms are closed and there is limited movement outside. Ok, at YourFitnessRink I say "We are able to resolve this challenge! ”. Here's a set of 5 exercises (we call them "Lockdown Exercises") that can be done easily at home (even if you're not a fitness lover), that will keep you fit, match your progress, and finally make you feel motivated, driven, and grateful to do them!

Try These 5 Simple “Lockdown Workouts”


1.Squatting Exercise

The RIGHT Way to Do Squats | Women's Health
  1. Stand apart with your feet hip-width and your toes facing straight ahead or slightly angled outwards.
  2. Bend your knees and squat slowly, sending back the hips behind you while keeping your torso straight and pulling your abs in tight.
  3. Keep your knees below your feet. Verify that everything points in the same direction.
  4. Squat as low as you can and push to the heels to get up.

If you have (or not) a set of dumbbells at home, then you can also try these effective variations:

  • Squat with one dumbbell
  • Squat with dumbbells
  • Barbell squat
  • Wide leg squat
  • Front squat
  • Wall sit
  • One-leg squat
Benefit: Squats can help build muscle, burn fat, increase strength, and protect against disease. 

2. Do Elbow Planks

Plank Variations That Will Strengthen Your Abs | SELF
  1. Lie face down on your mat with your elbows lying on your chest next to the board.
  2. For your body leaning on your elbows or hands, lift your body off the floor in a push-up position.
  3. Contract the abs and keep your body upright from head to toes. Hold on for 30 to 60 seconds, repeat as many times as possible.
  4. Start this on your knees for beginners, and slowly work your way up to the balancing on your toes.
Benefit: Exercises with planks have several advantages, the most important being core conditioning. Planks help the shoulders, arms and glutes build strength. It's one exercise that will help strengthen your butt, stabilize your lower back, and boost your posture and balance. Planks are also a perfect way to stretch and relax muscle groups which are often tense from prolonged sitting.

3. Perform Forward Lunges

How to Do a Split Lunge | POPSUGAR Fitness
  1. Stand flat on the floor, with your feet. Step your right foot forward and drop your left knee to the ground as far as you can.
  2. Be sure to lower yourself to the ground rather than to your toes. Throughout the whole circuit, you should see the front of your toes so be sure you don't extend forward.
  3. Other variants include the front lungs, back lunges, and side lungs.
Benefit: Forward lunges work your glutes, thigh adductors, quadriceps, and hamstrings, reinforce these muscles and improve your metabolism in turn. That's a very beneficial exercise. It also has an added advantage to do the forward lung-it helps to improve your core strength as it also involves your core muscles.

4. Push-Ups (Inclined) for Beginners

Fitspo GIF - Find on GIFER
  1. If you're a beginner or you don't have as much upper body strength, that's a good starting move.
  2. Start with hands somewhat wider than the shoulders on all fours.
  3. Walk the knees back a little and place your weight on the hands and flatten the back of the knees from the head down to the bottom.
  4. Pull the abs in and bend the elbows and lower body towards the floor, keeping your back straight, until the elbows are at 90-degree angles.
  5. Push back up and repeat 10 to 16 reps for 1 to 3 sets.
Benefit: Push up as an in-home workout is excellent. For this move, various muscle groups are used which allow for maximum growth while also strengthening your shoulder joints. When you can't do the workout, instead, you should do push-ups from the wall.

5. The Burpees

Best Burpees GIFs | Gfycat
  1. Stand apart with shoulder-width of your feet.
  2. Lower your body into a squatting position and put your hands in front of you on the floor.
  3. Kick back your feet and get in a push-up position.
  4. Lower the chest, and push it up.
  5. Kick back your feet to their initial squat location.
  6. Stand up, jump overhead, and clap your hand.
Benefit: Burpees are a great cardio exercise, a full-body strength exercise, arms, chest, quads, glutes, hamstrings, and abs workout.

Why do you do These Exercises during Lockdown?

Sedentary lifestyle, where your favorite web series is always snacking and binge-watching, is pretty good but it can have a serious effect on your wellbeing. So, it is important for each and every one of us to remain active during this period. Being physically active helps reduce your blood pressure, cholesterol, and also significantly reduce the risk of heart disease, stroke, and diabetes, according to health experts. In addition, it helps to preserve muscle mass and bone Staying active also helps to keep the immune system functioning properly as it flushes bacteria out of the lungs and airways and improves the circulation of white blood cells, both of which help the body combat infections of any type. In addition, exercising frequently during lockdown is a perfect way to prevent psychological issues, thus lowering stress levels and encouraging the release of feel-good hormones.

Summary

These lockdown times and the prospect of serious illnesses really remind us to be thankful for our health and other blessings. Seeing the state of some suffering with diseases will most certainly motivate us to look for better treatment for our bodies. Not only do we keep ourselves and others safe in this way, but we also make a small contribution by reducing the burden on this World Health Day and every other day of the many nurses and other health workers at the forefront of the COVID-19 response providing treatment and care. So, stay healthy , stay indoors and stay fit because we'll beat this!

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YourFitnessRink - Fitness and Health Matters: These Best 5 Exercises you will be Grateful for after the Lock-down Ends
These Best 5 Exercises you will be Grateful for after the Lock-down Ends
Because of the pandemic, the unprecedented lockdown around the world is a challenge for gym-goers and fitness lovers, as gyms are closed
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