Are you stuck at home because of social distancing and wondering what isolation home workouts there are that can benefit you as you stay safe during the coronavirus pandemic? There is nothing as bad as cabin fever when you have nothing to do and nowhere to let out that extra energy that you have. I am sure you have pretty much exhausted. The thing is the cabs and sweet nothings that you have packing in need to be shed.
So, what do you do when your usual gym distraction is no longer available? Read on and find out…
Best isolation workouts
Now, just because you can’t physically go to your normal yoga class or gym doesn’t mean that there are no other ways to break a little sweat. You may have lost the freedom to move around but one thing you haven’t lost is a little creativity. You can come up with a coronavirus home workout plan.
There are lots of advantages to having a home exercise program. Luckily, there are lots of things you can improvise at home that can help you stay fit while in isolation. Some of the health benefits of exercise are that its paramount for cardiovascular health and also strengthens the lungs as well as the heart. When these organs are in tip-top condition, they improve blood and oxygen circulation to the whole body. The brain function improves, depression can be reduced, your body becomes stronger and healthier.
Here is a guide on working out during covid19 and some of the great exercises you can incorporate in your workout plan. These are the best lockdown workouts because these exercises can be done without someone using any equipment. These exercises should not cause any pain to you at all. So, if you experience any form of discomfort, let your judgment guide you. You can either choose to take it a notch down or ignore the entire exercise that is causing you pain.
Taking deep breaths
One of the isolation home workouts that can strengthen your lungs is taking deep, big, full breaths. The deep breathing is important before you begin these coronavirus home workout exercises. The good thing about this particular exercise is that it can be done anytime, anywhere even if you have little time for exercising. Take a deep breath into your belly. Then do the same with the chest. Next, exhale from the chest and then the belly. If you are new to working out, start with 10 reps, and then work your way up to 30.
Jumping jacks is one of the classic and best lockdown workouts whenever you need that quick cardiovascular workout. No equipment is needed. Just you. So, if you are stuck indoors and can’t hit the gym, then this one is perfect. Here is how you go about it.
Start from standing position. Next, jump with your arms raised above your head. Make sure that when you land, you land with your feet wider than the width of your shoulders. As a bonus, let your hands touch each other above your head or clap to give you that extra oomph.
Jump again and return to the initial position, landing with your feet together. This time, your arms will be by your sides. Do between 10 to 30 reps depending on your level of fitness. So, if you are a beginner, go easy on yourself. If you run out of breath just know that it is normal. Stop if your blood pressure suddenly changes or if you start feeling a little light-headed and dizzy. Always work with a rhythm of breathing that works for you.
Squats are another simple and effective isolation exercises for fitness which helps keep the legs strong. They also help maintain the mobility of the hip, ankle, and knee. When doing your isolation exercises for fitness, this is one of the exercises that is perfect because you can vary it by using the various furniture that you have in your house.
Make sure that your core is engaged and that most of your weight is in your heels. This will help keep you grounded and balanced. You can spread your knees apart and make sure they are pointing forward as you descend towards the floor. Also, push them forward and always look straight ahead to maintain the spine alignment.
When ascending from the bottom position, squeeze the knees inwards. Start easy with 10 if you have not been active enough and work your way up when you start getting more comfortable with these exercises.
There is a variation for beginners. This is where you use furniture to give you some support for those who have less strength to go all the way down. You can put a chair behind you then you squat to the level of the chair sitting area.
Push-ups are one of the upper body pressing isolation home workouts which somehow requires the whole body to be incorporated for control and balance to be achieved when working out.
Engage your core when beginning with your hands apart – a bit wider than the width of the shoulders. As you descend, squeeze the shoulder blades together, like they are meant to meet at the spine.
As you come up, let the blades move away from the spine… farther apart. Make sure your hips and the spine are aligned. Do 5 to 15 reps. As you exercise when locked down listen to your body. Let the number of reps you do be determined by what your body is telling you. The number of reps isn’t important. What’s important is that you maintain good form. Add more reps only if you can do so with great form.
There are variations to push-ups.
#1. Instead of doing the push-ups with your toes on the ground, do them with your knees on the ground. To protect your knees from hurting or getting bruised, place some padding for comfort.
#2. The good thing with working out during covid19 is that you can use your home furniture for support. So, for this variation, do the push-ups by putting your hands on a chair or couch for support. Make sure that the furniture you opt for is sturdy and stable. At this angle, the weight on the upper body is reduced making it easier to exercise.
Lunges are not only the best isolation workouts strengthening your legs but also helps in making one’s mobility and balance better. They are very simple to do.
First off, make a big step forward and make sure that your core is engaged. Bend your forward knees as further in front as you can. Make sure that your front heel remains grounded at all times. As you do this, also lower your hips as far down as you can without allowing your rare knee to touch the ground. Use the heel of your front foot to get back up to where you started – standing position. Repeat. This time, the rare foot comes in front and the front one behind.
If you are looking for isolation home workouts for strengthening your butt muscles as well as the muscles at the fronts and backs of your thighs, then lunges are your to-go exercise of choice. Do 5 to 15 reps for each side. Do the number of reps you are comfortable with. Remember to inhale when you take a step forward and to exhale when you take one back.
It is important to stay healthy and exercise when locked down. That said though, you will get better results if you also take care of your mental health too. Eat healthily and get enough sleep.
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