Due to the deadly outbreak of COVID-19, everything is closed across the globe. Governments of different countries have asked people to stay at home amid coronavirus scare. Because coronavirus spread person to persons so that’s why everything is closed and people are locked down at their houses.
However, this is the big challenge for many gym-goers and for those who are with a penchant for weight lifting. You can do cardio exercise at home without the gym like runners can still run, cyclists can cycle, but weight lifting and muscle building becomes an issue for those who go to the gym regularly to build muscle with heavyweights.
You don’t need to worry about losing your muscle, just follow the steps mention in this article and enjoy training muscles at home.
Here are some tips provided by health and fitness expert Luke Worthington:
1: Pushups
You can maintain your muscles at home by doing pushups. You can do pushups on the floor of your house or you can do on the floor of your TV launch or you can do this in your room. Use a chair or stool to bring the floor closer to you. If you are advance gym-err you can progress it by putting your feet on the chair to take the floor further away.
2: Pull
It is very difficult to do pull-ups at home. However, it is possible if you get creative – and make sure to do it safely. You can do pull-ups on the roof of your house if there is such hanging material available.
3: Squat
It is very easy to exercise you can do at home or at any place. It’s simple as sit-stand you can do it anywhere.
4: Hinge
It is the form of weight lifting. In this exercise, you have to bend yourself and from the floor, you need to lift a heavy object. You can use any object to lift according to what you can easily lift.
5: Lunge
Lunge movements are anything on one leg. A split squat (sometimes called a static lunge) is a good place to start. Before progressing on to reverse lunges, then forward, and eventually lateral (sideways). Perform three sets of eight to 10 on each leg.
Invest in some basic equipment
While you can get an efficient strength workout in using just your body weight, investing in some very basic equipment can help by giving you more exercise possibilities— and you don’t need to spend lots of money either.
Diet:
It is very important to have a good diet to maintain your muscle mass. Make sure you are taking high protein. As you know 2g of protein/kg of body weight is the requirement. If your weight is 50kb, then you need to take 100g of protein in a day.
Here are some tips from social media to perform exercises at home while gyms are closed due to coronavirus for some time.