Coronavirus quarantine: No gym No worry – Home workout exercises

We understand that making use of exercise weights as well as equipment is the quickest and most reliable means there is to boost your metabolic process and stamina, but for numerous reasons, these may not be hassle-free or easily accessible to you so don’t fret with our guide no gym no worry.

You may have no access to a local gym, house fitness centre or you may work away from home a lot, however, there can be a solution, a strength-training workout without the requirement for costly machines.

Similar to any workout, whether you are utilising your very own body weight, free or fixed weights, if you don’t raise the resistance, your muscular tissues won’t be functioned to their maximum capability and also the stimulation these fibres require for their growth will certainly be missing.

Exercises performed properly will construct the lean muscle mass as well as enhance your metabolic rate similarly as carrying out exercises at a gym yet without the constraints of time or connected expenses.

These workouts can be easily performed at your convenience, whether that be your living room, a local park, while away on business, your garage or even the ceiling rafters in a doorway, all you need to do is use your imagination. There will always be new ways to include even more resistance to your workouts. so there’s no need to fret, with our workout guide to strength training, no gym no worry!

Please remember: No matter where you are exercising, in your home, a park or a resort, always warm up your body properly prior to starting your session, and cool and stretch when you are finished.

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Leg Exercises

no gym no worry squats

Squats – They develop muscle in the thighs, shape the buttocks as well as boosting endurance. Place your feet about shoulder-width apart, keep your back straight and also your head up. If needed, you can make use of a chair or a desk to provide you with some support.
Now squat down until your thighs are parallel with the floor, hold momentarily before returning to a standing position, ensure you don’t bounce at the bottom of the activity, it should all be one fluid motion. Inhale as you lower down into the squat and exhale on the way back up.

Lunges – Stand up straight, in a natural relaxed position; now step one leg out in front of you. With your abdominal muscles tight and your chest up, lower your back knee down towards the floor and your body will follow naturally.
The further out you step, the harder the exercise becomes on your glutes and hamstrings.
Be mindful not to allow your knee to move out beyond your toes as you lower yourself down, your knee shouldn’t make contact with the floor. Be aware if you are leaning forward, your back should remain straight. Then push all your weight through the sole of the foot facing forward and stand back up. To get that extra burn, don’t alternate legs.  Focus on one leg at a time.

no gym no worry lunges
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Chest Workouts

no gym no worry push ups

Push-Up – The chest, arms and shoulders are the muscles worked on predominantly with a push-up. Lie with your face to the floor with your hands placed at shoulder-width distance. Your palms should be turned slightly inward. Focus on your abdominal muscles by slightly tipping your hips upward, protecting your back. Then push your body up until your arms are straight. Lower and repeat.         
By elevating your feet you will make the exercise harder. Attempt to put the toes of your feet on a secure, raised surface area such as a chair, a bench or a stair. Straighten your body out, place your hands underneath you, shoulder-width apart. From here, lower your body until your upper body makes contact with the flooring. Push your body back up again and into the starting position. 

Dips – This workout can be done between 2 sturdy chairs or other strong stable surfaces that can support your weight. The dip is another fantastic exercise for the upper body. It incorporates all the same muscles as the push-up as well as being a compound movement.
Stand facing forward in an upright position, keep your head up. For the start of the activity, begin at the top with your arms fully extended. From here, lower your body until your arms are parallel with the floor. Hold for a beat and then push up until your arms are fully extended. Keep your face forward throughout the motion and try not to bounce at the bottom.

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Back Exercises

no gym no worry chin ups

Chin-ups – Chin-ups are a terrific upper body exercise, specifically targeting your arms, deltoid and lat muscle mass. Make use of a chin-up bar in a doorway around your home, ceiling rafters in a garage or even head to your local park. Hold the bar with an underhand grip and hang down stretching out the lats, slowly lift your body up until your chin is level with the bar. 
Stop briefly a moment prior to slowly lowering yourself back down to where you started. it’s essential not to swing or almost throw yourself to get your body to the top. Focus on the muscles you want to target and utilise them. The benefit of having a chin-up bar to put in the doorway is that it can be put up or removed within seconds.

Bent-Over Row – With your left hand and your left knee braced on something like a bench, or the bed, anything flat that will offer you good support. then take your dumbbell, or whatever else you are using to provide resistance, in your right hand.
From here, slowly pull the weight up to the side of your chest. Hold for a pause, then lower the weight back to where you started.  Keep your back straight throughout the exercise and focus on these muscles. Then you can go on to reverse the whole procedure and work on your left arm.

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Increasing Weight
no gym no worry resistance

The weight of your body alone is enough resistance to provide you with an effective workout. But if you are looking to build your strength, then you need to be increasing this resistance regularly.

So all that’s required is to add some weight in whatever form we find it. We may not have access to all the fancy gym equipment that we are used to, but that means nothing to our bodies. Our bodies respond to any form of resistance.

You could use some heavy books clasped in your hands. You can purchase some low-cost dumbbells or weights to strap around your ankles. A weighted vest is really versatile, allowing you to increase resistance for chin-ups, push-ups, squats, pretty much all exercises. They often have the benefit of letting you add or remove weights as you see fit. A cost-effective alternative would be to fill a backpack with books.

You could also fill a couple of buckets with a specific level of water? The stronger you get, the more water you add. Again it could be utilised in many different exercises, you would just increase or decrease the water depending on the resistance you require.

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To sum things up

We understand that making use of weights and equipment at the gym is a very convenient, efficient way to build muscle and strength, but by incorporating these exercises into your workout you will receive all the same benefits as having a session at the gym. And all without the added costs or constraints on your time. I hope we have given you some ideas that you will put to use in your next home workout so that you realise, no gym no worry.

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