To
maintain good health it is very important to do regular exercise and eat healthy
adequate food. Regular physical activity or exercise can strengthen our immune
system and help our body to fight against infections or viruses. It also helps us
to maintain a positive vibes in your life. Don’t go outside (like gym or ground)
for doing the exercise or running, it is very important to maintain social
distance and avoid crowd. So avoid going outside and try to stay at home. Try
to do your regular exercise in home and for that you just need to find a small
space in your home and follow my post, I will guide you.
Let
start with few simple and easy exercises for our session 1. As this is our 1st
session so I will start with few basic and simple warm up exercises and
gradually we will move to the next level in other session.
In
session 1 we will start with below exercises in same sequence
- Step
up
- Leg
swings
- Shoulder
Rolls
- Squats
- Incline
Push Up
-
Plank
Step Up
How to do: Stand
in front of bench/tool (as per your comfortable height) with a empty hand.
Place your right foot onto the bench/tool, push up through your right heel to
lift your whole body up, bringing your left foot to meet your right foot, so
you are standing on the bench/tool. Step down with your left foot and repeat on
the opposite side. Start with 10 counts for each set and complete with 3rd sets.
Leg
swings
How to do:
Stand on your right leg
Swing
your left leg forward
Touch
your foot (or leg) with your right arm
Swing
your leg backwards
Start
of at a low level and progressively increase your range of motion
Complete
one set before changing over to the left side
Don’t
over stretch. Build up slowly.
Complete
this exercise with 10 counts for each leg.
Shoulder
Rolls
How to do:
Stand straight with your arms by your sides and with your feet shoulder width
apart
Slowly
rotate your shoulders forward for 10 times. Repeat the rotation backward for 10
times.
Maintain
your body straight and relaxed. Breathing should be normal and every rotation
should be smooth.
First complete
forward then start backward rotation.
Squats
How to do:
stand with your feet shoulder width apart and your arms stretched forward and
then lower your body until your thighs are parallel with the floor.
Your
knees should be extended in the same direction as your toes. Return to the
start position and do the next rep.
This
works the thighs, hips buttocks, quads, hamstrings and lower body
Breathing will be
normal for this exercise. If you are beginner then start with 10 repetitions
for each set and complete with 3 set.
Incline Push
Up
How
to do: Stand facing
the bench, table, or the edge of a bed (see above photo). Place your hands on
the edge of the bench just slightly wider than shoulder width. Realign your
feet so that your arms and body are completely straight. Check that your arms
are perpendicular to your body. Perform the movement while keeping your
body straight, and bend your elbows to slowly lower your chest to the edge of
the bench.
Again, keep your body rigid throughout the movement.
Return to the start position by pushing your body
away from the bench until your elbows are extended, but not locked.
Keep going with slow, steady repetitions. Start with 10 counts for each
set and complete with 3rd sets.
Plank
How to do:
get into pushup on the floor. Place your forearms on the ground with your
elbows aligned below your shoulders and your arms parallel to your body, at
about shoulder-width distance apart.
Make
sure your body is lifted and parallel to the floor for the duration of your
plank.
During
plank make sure your breathing is normal.
Time duration: if you
are new then start with 30 seconds for each set, take rest and complete the
exercise with 3 set.
Note:
Continue this set of exercise (session 1) for 10 days and then move to the next
session. After 1st 5 days you can increase your repetition counts.
