Mon. Feb 18th, 2019

Top Home base Workouts

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In today’s world life is too busy all around the world and it become so difficult to take care of health for many people’s as traveling for physical
fitness training, going to gym takes time and affordability is second issue, these reasons
take people away from fitness training, but there are many home based exercises by those
you can maintain fitness and body weight doing at home.

Supermans:

Superman exercises are specially for back muscles and in these most of the positions and movements are like stretching.

First position of this exercise is Lie prone on your stomach (lie straight) on a mat with legs extended. Your arms should be fully extended in front of you. This is the starting position.

Second position is raising your arms and legs at the same time and chest off the floor and hold your body for minimum 2 to 4 seconds. For best result squeeze your lower back during this, and most important thing is exhale during the movement. During this position you should look like superman during flying.

On third stage begin lower your arm, legs and chest back down slowly to take your body in first position and while doing this you must inhale.

This exercise can also perform using one arm and leg at the same time, simply elevating right leg and arm and side of chest and do the same for left.

Push-up:

There are many angles of push up exercise and it is very old and classic exercise in fitness world. In early ages only push up was used for chest but now new angles are introduce by legends for Arms , back muscles and shoulders as well.

Lets discuss the chest push-up the most using one.
Starting position of push-up is Kneel on exercise mat and bring your feet together behind you.
Then slowly bend forward to place your palms flat on mat, positioning your hands shoulder width apart with fingers facing forward or turned slightly inward.
Then slowly shift your weight forward until shoulders are positioned directly over hands. Re-position the hands for allow full extension of body without any bend at hips and knees.

Strengthen your chest by contracting core abdominal muscle, your gluteal and quadriceps muscles and align your head with your spine.
Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).

Then in down phase, slowly lower your body towards the floor while maintain a stiffed chest and head aligned with spine. Do not allow lower back to drop or hips to hike upwards during this phase. Continue to lower yourself until your chest or chin touch the mat.

After that press upwards with your arms and during that your chest and head should be straight not bend. For extra strength think during this exercise that you are pushing floor away from you.
You should not allow your lower back to sag and hips to hike upwards, continue pressing until the arms are fully extended at the elbow.

Using this exercise for triceps close your arms together and place them on front as you can see your arms easily. This will shift the emphasis stress to triceps.

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

Contralateral Limb Raises:

Starting position is that lie prone on stomach floor with legs extended, ankles slightly plantarflexed, arms extended overhead with your palms facing each other straight. Relax head to align it with spine

Exhale, contract your abdominal core muscles to stabilize spine and then raise one arm slowly few inches upwards off the floor and keeping arm extended and avoiding any rotation in arm. Head should be still and should be on floor avoiding arching in back. Hold this position temporarily.

Then softly inhale during lower arm back towards first position (starting position) without any movement in lower back and hips.
Exercise Variation is from your starting position, contract your abdominal and core muscles to stabilize your spine and slowly extend one hip a few inches off the floor keeping your leg extended, ankle plantarflexed and avoiding any rotation in your leg. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Second Variation: From your starting position, contract your abdominal/core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Keep both leg and arm extended and avoiding any rotation in each. Maintain head and torso position, avoiding any arching in back or raising of head. Hold this position temporarily before returning to starting position.

Bent Knee Push-up:

Starting is kneel on mat or floor bringing your feet together behind.

Then slowly bend forward and place your palms plane on mat,, positioning hands shoulder-width with fingers facing forward.
Shift weight forward slowly until your shoulders are positioned directly over hands, then Re-position hands to allow full extention of body from knees without any bend at hips. Strengthen your chest by contracting your core and abdominal muscles.

Then slowly lower body towards the mat/floor and during this maintain as stiffed chest and head aligned with spine. Do not allow low back to flag or hips to hike upwards during this phase. Continue to lower yourself until your chest or chin touches the floor. Your elbows should remain close to the sides of body or flare outwards slightly.

Press upwards push up with your arms and during this maintain as stiffed chest and head aligned with spine. Do not allow low back to flag or your hips to hike upwards during this. Continue pressing until the arms are fully extended at the elbows.

Push-ups place stress upon the wrist joints. To improve some of this stress you may pick to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.


Downward-facing Dog:

Kneel on mat or floor and bring feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly lift yourself into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Re-position your feet to allow full extension of your body. Stiffen your chest  by contracting your core and abdominal muscles to avert any arching in your low back or hiking of hips towards the ceiling.

While maintaining a stiffed chest and full extension in arms and legs, slowly exhale and shift weight backwards by pushing your hips backwards and upwards. Maintain head alignment with your spine, but slowly move your head between your shoulders as your body moves backwards and attempt to push your heels towards the floor. Maintain the hardness in your chest to avert the tendency of your back to arch. Continue moving until body forms an inverted-V, keeping both arms and legs extended and a neutral spine. Allow a slight bend in the knees if required to achieve the inverted-V position.

Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.

Crunches:

Lie in a supine (on your back) position on a mat with your knees bent, feet straight on the floor and heels 12 – 18″ from your tailbone.

Hands will be placed behind your head, squeezing your shoulder blades together and pulling elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into minor flexion (moving the chin towards the chest) during the upward stage of the exercise.

Then exhale, contract your abdominal and core muscles and contract your chin faintly towards chest while slowly curling your chest towards your thighs. This movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the floor. Hold this position momentarily.

Now gently inhale and slowly lower your chest back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.

Proper form is important for this exercise to avert excessive stress on low back. Individuals usually perform this movement too quickly and recruit the hip flexors to assist with the upward stage. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.

Push-up with Single-leg Raise:

Kneel on floor and bring feet together behind you.

Slowly bend forward to place your palms plane on the mat positioning your hands shoulder width separately with your fingers facing forward. Then slowly shift weight forward until your shoulders are positioned directly over hands. Re-position your hands to allow full extension of your body without any curve at the hips or knees. Strengthen your chest by contracting your core and abdominal muscles, align your head with spine. Place your feet together with ankles dorsiflexed.

Then slowly lower body towards the floor while maintaining a stiffed chest and head aligned with spine. Do not allow your low back to wilt or your hips to hike upwards during this downward phase, contract your glutes (butt) and quadriceps (thigh) muscles to create stability for your core. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.

Press upwards with your arms during this maintain stiffed chest and head aligned with your spine. As your press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Attempt to avoid rotation in your hip as you raise the left leg off the floor. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position temporarily before returning to your starting position. Repeat with your opposite leg.

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

Side Plank:

Lie on your right side on an exercise mat with your left leg lying directly over right leg and bend your knees to a contented position. Raise upper body to support yourself on your right arm, your right elbow should curve to 90 degrees and be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the floor.

Then exhale, softly contract your abdominal muscles to stiffen your spine and lift your hips off the floor, but keeping contact with your knee, and head aligned with your spine

After that Inhale and gently return yourself to your starting position.

Front Plank:

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Your arms would form a 90-degree angle, if anyone sees you from side. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with stare slightly in front of your face. Now, tighten your abs and hold.

Reverse Crunch:

Lie down on the floor with your legs fully extended and arms to the side of your chest with the palms on the floor. Your arms should be still for the complete exercise.

Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.

While inhaling, move your legs towards the chest as you rotate your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.

Hold the contraction for a second and move your legs back to the starting position while exhaling.

Repeat for the recommended amount of re-petitions.

Cobra:

Lie down on your stomach on floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles.

Then gently exhale and press your hips into the floor and pull your chest away from the ground while keeping your hips steady. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for some seconds

Now softly relax and lower your upper body to rest back upon the floor.

If you feel any pain in the low back during this movement, stop the exercise right away and consult with your doctor.

As the lengths of arms differ, individuals may often lift their hips off the floor as they fully extend their arms. In this case, limit the extension in your arms to keep the hips on floor.

Squat Jumps:

Stand with your feet shoulder-width separately. Then start by doing a regular squat, then connect your core and jump up explosively.

When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Do two to three sets of 10 to 20 reps. Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, because this can damage and injure your back.

Forward Lunge:

Stand tall with feet hip-width separately. connect core. Take a big step forward with right leg and start to shift weight forward so heel hits the floor first. Lower body until right thigh is parallel to floor and right shin is vertical. If mobility allows, lightly tap left knee to ground while keeping weight in right heel. Press into right heel to drive back up to starting position. Repeat this on the left side.

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