Some physical exercise is what each and everyone should do irrespective of gender, physical condition, capabilities. I left time restrictions intentionally because if you don’t have at least 30 minutes for yourself, then you are just making excuses.This time you give to yourself is an investment for your good and healthy life.What type of physical activity you do is up to your liking. Be it burning calories for a slimmer waist, building strength and endurance, improving your cardiovascular system or just for overall good health and fitness, working out covers all your goals.
Start:
If you haven’t worked out in your life, and are looking to start now, no matter what your age is and what physical condition you are in, this is for you so just read on.
you can start with some basic home workouts , gauge your level and progress accordingly.
Warm up : Warm up as the name suggests, is meant to warm up the body for what’s coming next. It establishes proper blood flow to different muscles, warms up the joints in the body and gets the heart rate up.
Common terms
1. Reps or Repetition – it is the number of times you perform an exercise in one go without rest.Say I did 10 push-ups continuously and then I stopped hence I performed push-ups for 10 reps.
2. Set– the collection of repetitions is called set. Say I did 10 reps of push-ups and after rest again did 8 reps of push-ups. That means I performed total 2 sets of push-ups with 10 and 8 reps respectively.
Body weight exercises
Warm-up routine:
1. Arms rotation – stretch out both your arms sideways , maintain an erect posture and rotate your arms from shoulder joint in a circular fashion clockwise and then anticlockwise directions.
2. Wrist rotation – make a fist and stretch out both your arms in forward direction.Rotate your fists inwards your body for reps and then outwards.
3. Knee rotation – slightly bend your knees ,keeping your feet and knees close to each other.lean and put your hands on your knees,rotate your knees in a circular fashion from left to right and then vice versa.
4. Feet rotation – while standing raise one feet slightly, rotate your feet from ankle joint in clockwise and then anticlockwise directions
5. Jumping jacks – starting from a standing positions ,keep your hands lowered on your sides.Jump on your toes moving your legs side-ward and arms overhead with slightly bent elbows. Do this for repetitions at a comfortable pace.
Work out routine:
1. Push-ups
How to perform – Get down on all four limbs, fully extend your legs backwards, and hands slightly wider than shoulder width ,not too forward and should align with chest. Now keeping your body braced and straight,go down nearer to the floor by bending your elbows, at the bottom, your elbows should not be flared out but at 45 deg with the body when viewed from top. Push the floor away from you to complete the rep. Don’t let your mid section sag. If it’s difficult for you try knee push-ups, instead of feet your knees are on the floor bent at 90 degrees.
Muscles worked – chest, arms and shoulders.
2. Squats
How to perform – Stand with feet about shoulder width apart. Keep your hands in front of you either holding or stretched out. Maintain an upright torso, feet firmly planted on floor, descend in a controlled manner as if sitting on a chair by pushing your hips backwards and keeping chest up. Go down until your thighs are parallel with floor. Pause for a moment and get up keeping your knees inline with toes. Your toes or heels should not rise during the exercise.
Muscles worked – quadriceps, hamstrings, adductors, glutes, calf.
3. Crunches
How to perform – Lie down on a floor, with knees bent and feet on the floor, keep your hands across the chest or behind your head. Curl up in a controlled way using your core. Your head and neck should be relaxed don’t try to stretch them out to reach further.
Muscles worked – abdominal.
5. Mountain Climbers
How to perform – Get in a plank position.pull your right knee towards your chest while lifting it off the ground.bring your right foot back touching the ground. Quickly repeat with other leg. Alternate the legs as if you are running on the spot. Maintain good posture throughout the exercise with braced core and flat back.
Muscles worked – full body,cardio.
6. Burpees
How to perform – Start from a standing position, squat down and place your hands on the floor in front of you.kick back both your legs and get in a plank position with hands directly under your shoulders. Lower yourself to the ground as in push-up, press yourself up to plank position. Jump both your legs forward towards chest. Get up by jumping upwards with hands overhead.
Muscles involved – full body, cardio.
7. Wall Sit
How to perform – Stand against a wall with your back supported on it and feet shoulder width apart, slide down by moving your feet forward until knees bent at 90 degrees and thighs parallel to the ground. Brace your core and hold this position for 30 sec to 60 sec duration.
Muscles worked – quadriceps, glutes and calves.
9. Lunges
How to perform – Standing hip width apart take a step forward. Keeping your upper body straight lower down yourself until both your knees make 90 degree angle. Front legs knee should not go too far beyond the toes else adjust your stance. Push back to starting position with your heels. Alternate between both legs for reps.
Muscles worked – quadriceps, hamstrings and glutes.
10. Plank
How to perform – Get into the push up starting position. Now lower down by positioning forearms(parallel to the body) on the floor. Elbows below the shoulders and not flared,engage your legs,hips, back and core. Maintain this position for at least a minute.
Muscles worked – core
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