deepstash

Beta

How to create an effective full-body workout in a quarantine, according to personal trainers

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

https://www.businessinsider.in/science/news/how-to-create-an-effective-full-body-workout-in-a-quarantine-according-to-personal-trainers/articleshow/74484139.cms

businessinsider.in

How to create an effective full-body workout in a quarantine, according to personal trainers
As the coronavirus continues to cause concern worldwide, gym-goers have begun to think twice about sharing equipment, locker rooms, and towels. Although the virus doesn't survive well on highly-sanitized surfaces, fitness professionals and enthusiasts are wary. "For now COVID-19 is just on peoples minds but not effecting business," Noam Tamir, founder and CEO of TS Fitness, told Insider via email.

3

Key Ideas

Save all ideas

No More Gym Visits

As the novel virus spreads across the world, most people are at home in a lockdown. Personal trainers recommend a few ways to work out from the comfort of your home, without any high-tech equipment...

63 SAVES


Home Work Outs

Burpees are a quick push-up and jump combination that can be done easily on a flat surface. It’s a good idea to start with five to ten of them, and then challenge yourself with 100...

74 SAVES


Work Out Creativity

Simple movements can be made challenging and more effective by holding them at key positions(like the bottom movement of a squat), making the muscles work harder. Any exercise that gets your hea...

54 SAVES


SIMILAR ARTICLES & IDEAS:

Your goals with home exercising

Your goals with home exercising

Consider what you're trying to achieve.

  • If your goal is general health and well-being, a pleasant stroll is sufficient.
  • If you want to lift heavy weigh...

Heavy kettlebells

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**

Resistance bands and a stick

Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.

Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.

3 more ideas

Quarantine care

Quarantine care

While being at home in lockdown, or a quarantine situation, it is extremely important to keep moving.

Infuse tiny moments with movement: like getting up and doing squats during commercial...

Active exercises during isolation

  • Stretching your body daily is essential, holding it for at least 30 to 60 seconds.
  • Deep breathing, and its variation, the diaphragmatic breathing, is a great way to ward off your anxiety. 
  • Some exercise equipment that you can keep at home would be a jump rope, hula hoops, yoga mats, foam rollers and resistance bands.
  • It is imperative to wash your hands and any equipment that you use while ensuring you do not touch your face.

The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in...

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

2 more ideas