How to Get Ripped During Quarantine?
Right now I am stuck at home and have been told to quarantine, so that means there is no gym, no running in the local park, and I have even removed my bike for now.
Coronavirus has spread all over the world, and people are requested to stay in quarantine for 14 days who came back home from traveling.
What is Quarantine Meaning?
It is often used in connection to disease and illness, preventing the movement of those who may have been exposed to a communicable disease, but do not have a confirmed medical diagnosis.
It is distinct from medical isolation, in which those confirmed to be infected with a communicable disease are isolated from the healthy population. Quarantine considerations are often one aspect of border control.
A state, period, or place of isolation in which people or animals that have arrived from elsewhere or been exposed to the infectious or contagious disease are placed.
Quarantine meaning in Hindi is “संगरोध – Sangarodh“
However, what I have done is to create a quarantine workout that anyone can do and can do at home.
It does not require equipment and it is not even that difficult to do.
It is what I call my solitary confinement work, and for the sake of helping people stay healthy, I would like to share it with you.
You may come out of your feeling of isolation and look better than in years.
Ok, I’m going to start with exercises that everyone can do. I know some of you might not be gym rats, but I promise you can do the following exercises and you will feel better about it.
Remember that self-isolation can depress a person, just like bad news tsunamis, so this should also help you feel better mentally.
In the end, we’ll tell you how you can make these quarantine exercises fun and something that will put you and your friends in the best frame of mind.
Let’s say we know how to do this because we listen to prisoners, and it makes their days so much easier.
Check out 7 Quarantine Exercises below:
Ok, so one thing everyone can do is make tables.
You can even do this while watching TV or some motivational videos.
It is one of the best things in the exercise world, and it is the true exercise of “all men” and “all women”.
Why do it, you might ask? Well, it strengthens the core of your body, and if you are in good physical shape, you will hear people talking about the core all the time. It is just the middle section of your body.
But it will also strengthen your arms, legs, shoulders, and back. It is a bit of a go exercise if you are not fit.
Iron for a few seconds and before you know it, you’ll be better able to do things like push-ups. Ok, some of you are thinking, God, I can even hold a board.
Ok, at first don’t do the whole plank and let your knees rest on the floor. Next time, try lifting them up a bit.
If you can iron for two seconds, well done … then go for three seconds.
If you can plank for a minute, well, you’re strong enough already.
But don’t do a minute a day. Take a break and do ten 1-minute boards per day.
And guys, I’m not trying to sell you a quick program to get fit. The formwork works.
It is a great way to strengthen your body. As we said, don’t feel bad if you can’t get it right at first.
Aim for a second. Then two seconds …
If you aim too high, you will simply give up. Never set the bar too high. Once you get better, you can change it a bit.
Just like doing it on your site, you could almost stop here, because planks are good for you.
We are not going to talk too much about push-ups or sit-ups because you already know everything about those exercises.
However, we will say that we know that some guys in jail will go above and beyond.
That means doing as many push-ups or squats as possible until your heart is beating very fast.
But just a tip here, just do this if you’re already fit.
We do not want anyone to be injured, especially when the health system is already weakened.
Only press when you’re already good at a particular exercise. And wow, those endorphins, you will soon stop being depressed by what you see on the news.
And as an added benefit, you will be fit and your immune system will be in better shape.
Okay, another caveat: If you exercise so much that you feel sick, there is a chance that it will have the opposite effect and compromise your immune system. So be sensible.
Ok, another great exercise in the room is the squat.
This will strengthen your legs and glutes and more, and will also strengthen your joints.
Before I started squatting, I struggled to pick up a coin on the floor.
Now I can bow as a beautiful and elegant dancer.
Again, start slowly if you’re not that fit. Lower very slightly and keep your back straight, with your knees behind your toes and push your heels.
Repeat until you are tired. For those of you who think it’s too easy, try a pistol squat, which means going down with only one leg with the other leg pointing forward.
You must maintain balance, and as many of you will discover, this is not an easy exercise.
But if for some of you strong guys, if it’s still too easy, do it with a weight on your hands if you don’t have weights or other equipment in your house and want to get stronger, you can use household items.
Try using rice bags, plastic water bottles, heavy books.
But maybe squats are too difficult for you?
Start with something called “sit on the wall.”
Yes, you just sit against the wall as if you were in a chair but there is no chair.
Do this as long as you can. You will know your limit because your knees will start to shake.
If you want to make this exercise even more difficult, you can lift one of your legs off the ground.
Do the same thing again, except lift the other leg off the ground. But again, this is an expert level wall, so don’t be discouraged if you can’t do it right away.
Ok, so do you want to do more cardio-type exercises that increase your heart rate even though you’re trapped inside and don’t have room to run?
A fairly easy cardiovascular exercise is simply standing up straight and raising your leg so that your knee touches your hand.
Then do the same with the other leg. If that’s easy for you, keep doing it and do it until you feel tired.
When you do this fast, it may seem a bit like you’re dancing or jumping.
Do this for two minutes, take a short break, and do it again.
This will strengthen your core and give your heart a good workout if you are doing it fast.
It’s also a good warm-up routine, a favorite for people who make 20-minute workout videos online.
Now, if you feel like it and can do the things we’ve already discussed, you’ll want to do one of the best indoor exercises known to man.
It is called a burpee.
This will strengthen multiple muscles at once and make you super fit. It’s almost a full-body exercise on its own!
However, we should say that it is not easy and therefore if your exercise routine so far has consisted of walking to the car or squatting down the toilet, don’t try burpees before you have gone to bed for a while.
It’s okay to push-ups and I’ve done some of those wall props.
It is up to you, but you can also add a push-up to your burpee when it is deployed for an additional challenge.
It may sound easy to some of you, but just try doing ten burpees in a row. If that’s not a problem, try doing 20.
If it is really difficult for you, do it slowly and don’t jump at the end. Work up to that.
And have a towel on hand because it will sweat a lot.
The next one has the best exercise name of all time.
Up Dog-Down Dog Exercise
You will start in the pushup position and then move your body until your butt is in the air and you look like an inverted “V”.
You are now a dog.
The next part is to go back down until your legs are almost flat to the floor, your chest is straight and your head is facing up.
Ok, that doesn’t seem too difficult for you, but it is a very good exercise when it comes to your mobility.
If you sit at a desk all day, you may start to bend over every now and then, but this exercise will straighten you out.
Next quarantine exercise is lunges, which consist of jumping forward, hence the name.
Keep your chest up and your back straight and look forward.
You can try first with your left foot forward and then try with your right foot forward.
Of course, you can add things to this, like doing a star jump at the end of the lunge.
This will quickly tire you out. Some very fit people jump from one lunge to other many times, but it’s certainly not for beginners.
You’ll see fitness websites that will tell you to do 20 reps or so, but try to do a lunge at the start and build-up, just doing whatever you feel comfortable with.
Again, now is not the time for any of us to get hurt.
Now, we have another great exercise for you, but that you will only do when you are in very good shape.
It is called a mountain climber.
You will have to put yourself in a flexed position or look like sprinters when they wait for the starter gun to fire.
Your one leg will be fully extended and the other bent forward.
Then you jump explosively so that your legs change position.
As with burpees, this exercise is for people who have already mastered the easiest ones we’ve talked about.
All you need for that is a chair or table.
These are also quite difficult, so make sure you are strong enough before getting injured or breaking something in your home.
You don’t need two objects, either, you can dive from any solid surface.
Keep in mind the word “solid,” don’t put down your grandmother’s flimsy old coffee table or wobbly chair.
Ok, so we realize that some of you are thinking right now, thanks stayfitindia, these are exercises I could do at home, but you know what, I know I won’t do any of this.
Do you want to have a nice cup of coffee?
Answer: Well, you can only have that after 20 burpees.
Do you want to watch that next episode on Netflix?
Answer: That will cost pushups and situps and 30 seconds against the wall.
You should also mix up your session today.
A fun way to do this is to choose four of the exercises we’ve talked about today.
Then get a pack of cards.
This is what some people in prison call the“deck of pain.”
- Maybe one-day hearts will be squats with a jump.
- Clubs will be lunges.
- Diamonds will be 5- second plank.
- Spades will be situps.
You then pick a card, any card, and if it’s the seven of hearts you will have to do seven squats.
If you pull a ten of diamonds, that will be a 50-second plank.
Jacks are eleven, queens are 12, and kings are 13.
If you pull an ace, that means you do the exercise to your maximum ability until you give up. Trust us, an ace of burpees is some workout session.
Better yet, do this with someone else and choose your card.
Oh, it’s so much fun when you get an ace out of them. It may sound sadistic, but in the end, it’s all fun and will make both of you fitter than ever.
Of course, if you are isolating yourself, doing it with someone else can be difficult, but trying to do it through a video chat with someone else.
This will not only make you and your friend happy, but you will do yourself a great favor.
There are even more exercises you can do at home or with minimal equipment, so take a look at some of these amazing exercises we’ve done that will complement this one.
We suggest you read both, then start doing the deck of pain game and then tell us in the comments section how great you feel after just one week.
Daily workout gives 5X times working energy.
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