Home workouts : The last three or four reps is what makes the muscle grow.

Sep 14, 2019 by Mitali Ramesh Deshmukh #Health & Fitness ,#Life & Goals

Are you in your twenties and don’t have time to go for a gym?

We all are aware that health is just not the absence disease. It is a state of complete physical, mental and social well-being. So it is most important for us to take a very good care of our precious stone. People asked many times that, is it possible to maintain a good health by doing home workout? The answer is yes it is, if done it properly.

So let’s begin step by step.

1. Warm-up with stretches and bends.

Warm-up enhances your body awareness and it activates the muscles to perform smoothly during actual exercising. Minimum 3 to 5 minutes warm-up is necessary if you are doing 30 minutes exercise.

Below is the list of some stretches and bends that will help you for your workout.

High knee
Rolling neck, shoulder and wrist
Running on the spot
Hip circles
Arm circle
Knee bends

2. Actual exercise

Now repeat each exercise below mentioned for 3 to 4 minutes. Take a rest after each workout.

– Push-ups :

You can do push-ups as body weight exercise or for strength building or for circuit training. Get down on the floor on all fours. Your hand position will be slightly wider than your shoulder and legs should be extended back to support your hands and toes. Low yourself until your elbows are at 90 degrees. Inhale while lowering and exhale while getting back.

Benefits :

It helps to build muscle density. It improves cardiovascular system and enhances strength of your upper-body.

– Body weight squats :

Your feet should be separated width apart. Your head should be in forward position. Keep your eyes in front. Your lower abs should be pull in. Now bend at your knees slowly and calmly. But your heels should be flat on the floor as shown in the figure.

Benefits:

It helps in increasing your body strength also it builds muscles and none the less it helps in improving your hip mobility.

– Planks :

Lay down and Put your hands slightly wider than the shoulders, as you do for push-ups. Neck and spine should be straight and look at the floor. Keep your head in line with your back. You can hold on this position for 15 or more seconds as per your stamina.

Benefits:

This exercise is beneficial for enhancing flexibility of posterior muscles. Also gives strength to the core and added advantage is it helps in reducing low back pain.

– Burpees :

Get down at squat position and your both hands should be on the floor in front of you. Jump on your feet to plank position and then jump in front position. Then get back to original standing position.

Benefits : This is an outstanding fat burning home workout and it helps to improve strength of your many body parts like chest, thighs, arms and legs.

– Lunges :

You should get on your feet with some hip-width apart. Engage your core. Get on big forward step with right leg and initiate to shift your weight forward so that your heels will hit the floor. Lower your body until right thigh is parallel to floor and right shin is vertical. Press into right heel to drive back up to starting position. Repeat on the other side.

Benefits :

Helps in boosting functionality of your body. It keeps your body toned. It boosts functionality of body and improves its strength.

– Wood chops :

Rotate your arms spirally at stage one and then rotating arms will include hips also. That means in second step include your hips in rotating. In third step full wood chop with your arms, hips and torso

Benefits:

This home workout works on many muscles at once so it is amazing calorie burning exercise. Acting best for weight loss plans and it suits everybody from beginner to athletes.

– Staircase workouts :

Simple but with outstanding results. Just start with plank at end of stairs. get your right hand up to first step, Do same with your left hand then back to starting position.  Get down with your right hand and then left hand, keep your hips lifted and back flat without rotating torso. Repeat with opposite hand taking the lead.

Benefits :

This is so simple but yet captivating home workout which takes care of your heart. It will reduce chances of heart diseases if done it regularly. Also a calorie burner and amazing toner exercise.

Do some cooling exercises like stretching your legs, arms, neck to get back to the normal position. These are some of home workouts that you can under age of thirty to get health benefits.

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