Due to the corona virus that concerns the world in general, many gyms are closed or some people do not prefer them for some hygienic reasons. In our today's article, we will tell you how we can best exercise our muscles at home. First of all, you should have no doubt that our training can actively work our whole body. Before starting your workout, we recommend that you get enough carbohydrates to have enough energy. And be sure to try to consume enough water during your workout.
Warming
Warm-up movements are indispensable for good training and protection from injuries. Our highest area in terms of injury in our body is our shoulder area, which is actively working in all movements. We must definitely warm our shoulders. Let's stretch our body first with hand movements and stretching movements. Remember, we have to do our warm-up exercises for 15-20 minutes, otherwise we may not see an effect and we may be injured.
If you have a pair of weights or any weight in your hand, we can easily get warm with it in minutes. First of all, let's warm our arms with low repetition and low weight with the Curl movement. Then, with the weight, let's open our arms to both sides, lift and lower our legs up to the shoulder level so that they are parallel to the ground, and in this way, let's warm our shoulder muscles a little. We can also do these movements with resistance bands. We can diversify such as moving with jogging steps where we are, jumping up. We will make a more detailed explanation for these. For now, we support these movements with visuals.
1. PUSH-UP
Push-ups are the most effective movements in actively working our chest muscles. There are many variations of the push-up action. It is beneficial to make the most suitable one for us. This movement provides the opportunity to operate many of our regions at the same time. It also works our back arm and shoulder muscles. You can do this exercise in 4 sets of 8 repetitions.
2. BENCH PRESS
We need 2 weights and a bench for this action. We can use a pillow instead of a coffee table. First of all, after adjusting the coffee table, let's lean our back parallel to the coffee table. Then, let's take the two weights in our hands and press the arms 90 degrees on the chest. While doing this movement, let's squeeze the weights on our chest and lower them slowly while lowering them. Details of our movement are in visual;
3. PULLOVER DUMBELL
In this movement, we will provide stretching and contraction of the chest with a weight. Details of the movement are available in our image. You can do 3 sets of 15 repetitions.
4. DUMBELL FLY
It is one of the most effective movements in actively working our upper chest muscles. You can do 3 sets of 15 repetitions. The important thing in movement is that our arms are not fully open 180 degrees. Our elbows should be slightly bent and press on the chest area.
This workout is for beginner level. If you want, you can increase the weight or the number of sets to become more efficient and advanced.
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