11 chest workouts during quarantine at home

11 chest workouts during quarantine

11 chest workouts during quarantine at home: Hey friends! many of the want to do workout at the home. and because some reasons to do workout at home i made a mew article on the workout for chest at the home. 

In this article we are showing you some exercise which can be done anywhere and without any  fitness appliances. so friends without wasting time lets start the article. 

so before starting the workout the most important thing is to do the stretching and warm up . so if you want to see the stretching and warm up then just click the link below.

Workouts

1.jumping jack: 30 seconds

STEPS 1: Stand upright with your legs together, arms at your sides.
STEPS 2: Bend your knees slightly, and jump into the air.
STEPS 3: As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
STEPS 4: Jump back to starting position.
STEPS 5: Repeat 1  time after 15 second rest.

Note: Take a break of 10 to 15 seconds after each exercise. 

2.Incline push ups : 6 times

STEPS 1: Lean in slightly and place your hands on the wall just wider than shoulder width. Slowly and deliberately bend the elbows and move in as close to the wall as possible, inhaling. Slowly and deliberately push off the wall until your elbows are straight, but not locked. Exhale as you push up.

3. push ups : 4 time 

STEPS 1: Begin with your chest and stomach flat on the floor. ...
STEPS 2: Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
STEPS 3: Pause for a second in the plank position — keep your core engaged.
STEPS 4: Inhale as you slowly lower back to your starting position.

4.wide arms push ups : 4 times

STEPS 1: Begin in your top of a push-up position with your arms straight and your wrists underneath your shoulders.
STEPS 2: Step each hand a few inches wider.
STEPS 3:As you inhale, bend your elbows out to the sides as you lower your torso toward the floor. STEPS 4: Then straighten your arms. This counts as one rep.
STEPS 5: Complete as many reps as you can with proper form.

5. triceps dips : 6 times

STEPS 1: Sit on your chair or bench with your arms at your side and your feet flat on the floor, hip distance apart.
STEPS 2: Position your hands so that your palms are down beside your hips. Your fingers should grip the front of the chair seat.
STEPS 3:Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees.
STEPS 4:Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.
STEPS 5: Breathe out as you push up to your starting position with your arms fully extended.

6. wide arms push ups : 6 times

STEPS 1: Begin in your top of a push-up position with your arms straight and your wrists underneath your shoulders.
STEPS 2: Step each hand a few inches wider.
STEPS 3:As you inhale, bend your elbows out to the sides as you lower your torso toward the floor. STEPS 4: Then straighten your arms. This counts as one rep.
STEPS 5: Complete as many reps as you can with proper form.

7. incline push ups : 4 times

STEPS 1: Lean in slightly and place your hands on the wall just wider than shoulder width. Slowly and deliberately bend the elbows and move in as close to the wall as possible, inhaling. Slowly and deliberately push off the wall until your elbows are straight, but not locked. Exhale as you push up.

8. triceps dips : 4 times

STEPS 1: Sit on your chair or bench with your arms at your side and your feet flat on the floor, hip distance apart.
STEPS 2: Position your hands so that your palms are down beside your hips. Your fingers should grip the front of the chair seat.
STEPS 3:Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees.
STEPS 4:Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.
STEPS 5: Breathe out as you push up to your starting position with your arms fully extended.

9. knee push ups: 4 time

STEPS 1: Begin in a hands and knees position with your gaze at the floor.
STEPS 2:Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.
STEPS 3: Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted.
STEPS 4:Pause for a second in the lowered position — your chin may lightly touch the ground.
STEPS 5:Exhale as you push up from the ground to your starting position.

10. cobra stretch: 20 seconds

Step 1: Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Step 2: Press the tops of the feet and thighs and the pubis firmly into the floor.

Step 3: On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.

Step 4: Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine.


Step 5: Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

11. chest stretch: 20 seconds

Step 1: Assume a split stance, Right leg in the front and left leg in the back, at the end of a wall or in a doorway.

Step 2: Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post.

Step 3: Gently press the chest through the open space to feel the stretch.

Step 4: Moving the arm higher or lower will allow you to stretch various sections of the chest.

Step 5: Repeat on the other side.


So friends, did you like this 11 chest workouts during quarantine at home and do this exercise seriously and carefully and do this exercise daily by visiting the page.

And if you want some other exercises according to you then just comment on the comment box.


If you want more exercise regarding warm-up, stretching, and the exercise to be in shape, ABS workout, ARMS workout, yoga, and many more then just go to our home page which is on the menu or just search the fitnfine18 on the google.