14 Best Quarantine Full-Body Exercises for Boosting your Immunity Power. Now many people are staying at home due to COVID - 19. It affects their health and fitness. So, today I will guide you to full-body exercise working at home. There is no required gym instrument. This blog is specially designed for those people who don't go to the gym and wants to make body at home.
What is an Immunity System?
To your knowledge, a Strong immunity system helps to keep a person healthy. The immunity system consisted of cells, organs, tissue, proteins, etc. These all are carrying your body and fight viruses. So, if you have a low immunity system virus easily enter your body. That's why old people died more than young people due to COVID-19.
How can we increase our immunity power?
There is a simple and easy way to improve immunity power. You need to do this thing as regular. There is no matter in men and women with immunity power. Some important way to increase immunity power.
These are the common and important things you need to follow on a regular. Green vegetables, regular meditation, adequate sleep is the main factor in immunity power. There is no artificial way to increase your immunity power.
Push-ups are one of the most fundamental bodyweight exercises and are very popular. The movement is simple can be done everywhere and it's very effective because you are using a lot of muscles at the same time.
The problem is that a lot of people concentrate on quantity instead of quality when doing push-ups to avoid this you should focus on these four points.
The second point is the arm position the arm position doesn't really matter in terms of the perfect execution. A perfect push-up can be done with a white or a narrow grip but it's important to place your wrists in the nearly vertical line under your shoulder.
The third point is the range of motion. This is quite simple just don't cheat go all the way up and all the way down. Let your body straight don't decrease the range of motion by bringing your head forward or your hips down.
Sit - UPS
Sit-ups shouldn't be a part of your workout routine and not just because they are boring if you're only doing sit-ups. You are mainly training one part of your abs your rectus abdomen. Sit-ups are also limited in terms of intensity and they can harm your spine.
Another problem with the traditional sit-up is that the second part of the movement is not about your abdominal muscles.
But instead of your hip flexors in the first part, you engage.
Your abs and lift your shoulder blades from the ground.
This movement is known as a crunch in the second part you don't move any further with your abs.
You just move your rounded upper body closer to your legs which is done by your hip flexors. And not get abdominal muscles but also the crunch itself is a limited and repetitive movement.
Pull-Ups is one of the best exercises you can do. It's functional and involves a lot of muscle. To get the most output of it and perform your pull-ups perfectly, you should look at these 4 points.
We start here with the errors. When you do pull-ups, you should always aim for a full range of motion, don't just use the upper or lower part of the movement and go into a full extension of your arms.
A pull up should be done with force and not with momentum
to avoid any form of kicking and rocking. Of course, it is also important to control the movement at all times.
Don't let yourself fall (bad for the joints). The last mistakes are not to shoot evenly. You have to control to shoot both sides equally to avoid imbalances.
The next point is the width of your grip. Here you can choose different versions, from a grip on a bar to a grip on 2 bars
but the more you choose a wide grip, the more your elbows go to the side, it is not optimal for the shoulders and can lead to injury.
When you choose a close grip, your elbows stay close to the body. it's not bad at all, but to target your latissimus dorsi optimally.
The squats are the number one leg exercise but you have to pay attention to some important things to do it right. Let's start with the right body position for the squats.
If you want to preserve your joints and work all possible angles. To avoid an uneven load for the joint surfaces then go all the way down be careful to not fall into the lowest position with the least knee angle.
But take it controlled and slowly especially in the beginning if you stop the negative movement at a 90-degree angle. You will generate the highest shearing force, the highest pressure on the inside of your patella and the most stress to your knee on the other hand.
Doing ASS to grass squats also improves your mobility a lot how deep you should actually go depends on your hip anatomy. You're old and acute injuries and your sport.
Not everybody has the strength to be able to do full push-ups.
If you can't then you can do incline push-ups instead this exercise will allow you to get stronger build more muscle.
So you can get better at push-ups over time. For this exercise, if you're doing it at home you can do it in a kitchen workshop. You can do it on a table or even the window seal or if you're at the gym you can do it on a box or a barbell.
You want to start with your back and body nice and straight in almost like an extended plank position. You don't want your bum in the air.
You want to keep your pelvis tucked in so your core is nice and engaged with your hands on a normal surface. If it hurts your wrists feel free to turn them out a little bit.
You want to make sure we're doing a full range of movement and keeping the elbows tucked in at all times this will work your triceps better and take pressure off your shoulders.
Plank is one of the most popular bodyweight exercises. Why because they can be done at any level they train a lot of muscles at the same time and they require no equipment.
You should aim for the proper form to get the most out of it. So here is a quick checklist tuck your chin push your shoulder blades forward tilt your pelvis backwards and extend your legs.
We now got a solid plank but we are still not satisfied because there's one important factor that makes this exercise way more
It's about the shoulder blade movement and the spine in the last. For example, we've shown you a neutral back position. And most people will tell you that this one is the best position for this exercise but let me tell you why they are wrong to get the most out of this exercise.
You should aim for the rounded position of your upper back. This is known as the hollow body position and offers many benefits over the neutral.
One this position is not only about the forearm plank, in general, but we also recommend doing it as well in other positions like the pushup support holds the mountain climbers frog stand planche and other similar exercises.
Like most cardio exercise, jumping jacks offer cardiovascular benefits. It balanced your heartbeat rate, lose weight, and full-body exercise. Jumping Jacks is a full-body exercise that affects your legs, hand, heart, and burn belly fat.
For us to lose weight through exercise. We must perform cardiovascular routines. Jumping jacks are a great way to aid weight loss and work the whole entire body.
Yes, Jumping Jacks burn belly fat. Jumping jacks is the cardio exercise that helps you to burn belly fat whole the body. It also improves your immunity system, and improve your heartbeat rate.
In & Out
This cardio exercise can strengthen your core. Lay prone on the ground with arms supporting your body. Hop forward, bring your knees toward your chest, then hop back to the starting position. Repeat the exercise.
Just before your shoulder blades touch the floor, stop leaning back and hold this “Out” position. Then lift your upper body back up away from the floor and draw your knees in towards your chest to return to the “In” position. Repeat this “In-Out” movement with control for the duration of the exercise.
This exercise makes abs and reduces belly fat. You need to do this exercise regularly. This exercise important for the leg, reduce belly fat, immunity booster, etc. You can do this exercise for 3 to 5 minutes regularly.
Cobra Stretch one of the best stretches for your low back pain. It is the half cobra pose and then as well as the full cobra pose so it's a progression you would start with the half and eventually progressed into the full cobra pose. And the reason why this stretch is so good for you is that it reverses what you do so much in your daily life.
After an intense workout, it's important to give your muscles a well-deserved stretch. The Cobra stretch is a good choice after working on your abdominals. Don't worry you've got this lay on your stomach with your palms facing down and positioned right underneath your shoulders keep your legs shoulder-width apart.
Pushing down with your hands lift your chest as you exhale be sure to keep your hips and the tops of your feet firmly planted on the mat. This should give you a nice stretch in your abdomen slowly lower your chest back to the mat repeat for Thirty Seconds to a minute.
If you experience any low back pain simply reduce your range of motion show your abs a little appreciation with a good stretch.
A dip is a compound push exercise that works a large number of muscles in your upper body at the same time. Dips are also a little bit controversial because they can affect your shoulders in a bad way.
If you don't adapt your body to it step by step when you lower yourself down your arms go backwards and this can put a lot of stress on your shoulders. But like many other exercises, it depends on how you execute it and prepare yourself for it to execute it right.
You should avoid these mistakes. Let's start with the correct starting position. Push your shoulder blades down to get the necessary tension. You should also take an eye on your elbow position extend your arms.
But don't overextend them avoid a resting position on your joint and keep the tension. The next mistake is any kind of half wrapping when doing parallel bar dips.
You want to achieve a minimum of 90 degrees of flexion in your elbows of course. You also can go deeper if your shoulder is mobile enough but you should not force it because if you lack mobility and experience you may injure yourself in the short.
The squat jump is all about power. Start with your feet wide and your chest up. Your butt sits down and back to just above the knee line. Then drive with your arms up and push off the floor explosive movements such as squat jumps recruit. The maximum number of muscle fibres enabling us to turn through lots of calories when we train.
Start by doing a regular squat, engage your core, and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. Be sure to land as quietly as possible, which requires control.
Do two to three sets of 10 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, as this can strain and injure your back.
Jump squats have a variety of health benefits. They help build and tone the calves, glutes, hamstrings, core, and quadriceps. They have other benefits as well. We have listed some important ones here.
This cardio exercise can strengthen your heart and lungs. Run in place while pulling your knees as high as possible with each step. Keep your back straight and do it as fast as you can.
Regardless of whether you are running over a distance or on the spot. High Steeping is often undervalued in its capability to improve health provide an adequate cardiovascular workout and improve your speed strength and flexibility easily more than any other workout.
when you do the high knee workout you are training not only the abdominal muscles but also the hip flexors. if you exercise regularly you can develop significantly strength and endurance.
knee exercise is a great movement that you can use to warm up while running or as part of a high-intensity interval workout.
I'm going to be providing you with a general rehab framework for groin pain or more specifically. Adductor strains will include a progression for growing strengthening as well as running if returning to running or playing a sport is your goal before reviewing the exercises.
It is important to briefly touch on the terminology and definitions of growing pain. If it is not truly adductor-related then these exercises will not be the most appropriate option
for an overview of the possible causes of groin pain.
We can look at the 2015 article by wearing colleagues here they
define four clinical entities for groin pain adductor-related iliopsoas-related inguinal-related and pubic-related groin
Mountain climbers are great total body exercise you're going to be utilizing your core. Because you're starting from a plank position your shoulders have to stabilize your upper body.
Your triceps have to work isometrically to keep you in place and then you're gonna be moving your legs. So you're getting some work in the hip joint.
And also because you're usually doing them pretty quickly. It becomes a very cardiovascular type movement so getting into your plank position hands a little wider than your shoulders.
Abdominals are braced and then you're gonna draw one knee in without lifting the hips up. So you might kind of feel like your legs are skimming the floor if you're not that flexible you take it to whatever range you can without the hips.