5 Workout At Home Beginner Friendly

Welcome to spikefitness.in ! we all know that in these difficult times of pandemic , COVID-19 has started to affect our overall health .

 

It is extremely important to keep ourselves healthy and fit so here we are sharing five home workout exercises that anyone can try at home which will improve an individual’s overall health and fitness .

 

A lot of us struggle with strength training , but it has tremendous benefits for our health .

 

It burns more calories , improves joint and muscle health , stronger bones and improved endurance and a lot more .

 

Try these tips and add them in your exisiting routine for beginners to anyone who wants to stay healthy and fit .

 

If you are new to weight training , master your form and technique before adding additional load like dumbells or kettlebells to prevent occurrence of any injury .

 

There Are Five Basic Movements :-

 

 

1. Hip dominant movements(deadlifts , hinges and swings)

 

2. Knee dominant movement (squats and lunges)

 

3. Pushing movement (push ups , dips and presses)

 

4. Pulling movement (rows and pull ups)

 

5. Gait movement (walking and running)

 

Practicing body weight movements initially allows you to focus on form and technique , a good form and technique sets the foundation to address muscle imbalances .

 

After you have enough strength using power of your own body move to these exercises , the intensity of the routine can be modified accordingly .

 

1. Squats :

 

Squats are the best training exercises , they do not only work upon your leg but also sculps upper body and core muscles .

 

1. Stand with your feet slightly wider than your hips, feet facing forward.

 

2. Look straight ahead with your arms out in front of your body , With chest out, shoulders back, and abs tight.

 

3. Slowly lower your butt down as far as you can. Make sure your knees do not push forward past your toes. Weight should be in your heels, not your toes.

 

4. Return to starting position, without rounding your back as you stand, and complete 15-20 reps.”

 

5. To work on the intensity you can use dumbells, stability ball or sumo squats or lunges.

 

Try atleast 10-12 reps for 2-3 sets .

 

2. Push Ups :

 

 

There are a lot of push ups variation that are beginner friendly . push ups work upon the upper body mainly and targets the chest muscles.

 

1. Start in a plank position with arms extended.

 

2. Then lower your body until your chest almost touches the floor

 

3. Keep your body in a straight line, with elbows close to your sides, and then push yourself back up.

 

4. Strive for as many reps as possible.

 

Try atleast 10-12 reps for 2-3 sets .

 

3. Planks :

 

 

A lot of us hate planks but they work amazing to provide strength throughout our body .

 

They work on overall muscles of the body , upper body , lower body and core , all the muscles of the body work in a coordinated manner to complete this movement .

 

1. Place your body in a pushup position, arms shoulder-width distance apart.

 

2. Hug your belly toward your spine to engage your core, so it doesn’t drop down or stick up in the air.

 

3. Stack shoulders over wrists and heels over ankles. Hold for 30 seconds, working up to a few minutes over time.

 

Try atleast 30s for 2-3 sets .

 

4. Deadlift :

 

 

Whether you perform single leg deadlifts or whichever variation deadlifts work on the muscles of ankle , knee, hip and lower back muscles .  This movement helps to increase strength of our lower body .

 

1. Standing with your feet shoulder-width apart, grasp the bar with your hands just outside your legs .

 

2. “Lift the bar by driving your hips forwards, keeping a flat back. Lower the bar under control – though once you get up to really heavy weights, it’s OK to drop it on your final rep.”

 

3. Place your thumbs against the outer part of your thigh, and run both hands down until they touch the bar, This is your ideal hand position.

 

Try atleast 10-12 reps for 2-3 sets .

 

5. Rows:

 

 

This exercise works of the muscles of upper back and provides strength and stability to the upper body .

 

1. Stand with your mid-foot under the bar (medium stance)

 

2. Bend over and grab the bar (palms down, medium-grip)

 

3. Unlock your knees while keeping your hips high.

 

4. Lift your chest and straighten your back.

 

5. Pull the bar against your lower chest.

 

Try atleast 10-12 reps for 2-3 sets .