| Not that difficult.
Only requirement is to follow free hand exercise program, as below,
regularly. A healthy eating habit, as usual, is a must in any case.
For warm-up, do simple marching (with
hands movement) for 5 minutes . - Stretch your neck, back, chest,
arms, legs. - Do following exercises one by one in that order with
2 sets for each exercises, with/ without rest. - Perform as much
rep as possible with correct techniques, as shown here.
FREE-HAND TRAINING :
Warm-up- (Any one)Spot marching /Jogging/
Stationery cycle / Treadmill / step up-down. 5 minutes to 10 minutes.
Stretches- Stretch your neck, chest,
back, thigh, hip, calf, hamstring, elbow joint and shoulder joint.
Hold each stretch for 20 seconds.
EXERCISES -
Window or chair push-ups (2 sets) 15
to 20 reps |
Standing side bend (hands behind neck)
2 sets 20 reps |
Half squat (2 sets) 20 reps |
Wide stance half squat (2 sets) 20 reps |
Single calf raise (2 sets) 40 reps |
Standing leg raise front (1 set) 25 to
30 each leg |
Standing leg raise side (1 set) 25 to
30 each leg |
Standing leg raise back (1 set) 25 to
30 each leg |
Standing leg raise back 45 degree (1
set) 25 to 30 each leg |
Standing leg raise front across (1 set)
25 to 30 each leg |
Lying crunch (2 sets) 25 to 30 reps |
Lying knee tuck (2 sets) 25 to 30 reps |
Lying elevated crunch (2 sets) 25 to
30 reps |
Lying criss cross (2 sets) 25 to 30 reps |
Lying diamond crunch (2 sets) 25 to 30
reps |
Lying splitting (2 sets) 25 to 30 reps |
Lying oblique crunch (2 sets) 25 to 30
reps |
Lying double leg raise (2 sets) 25 to
30 reps |
Lying on chest back extension (2 sets)
25 to 30 reps |
Lying on chest back leg raise (2 sets)
25 to 30 each leg |
Cool down Sitting on floor forward bend
(1 set) Hold for 1 minute |
Sitting on floor leg stretch (1 set each
leg) Hold for 1 minute |
Sitting on floor both leg stretch (1
set) Hold for 1 minute |
Sitting in padmasana position (1 set)
Hold for 2 minutes |
DUMBBELL TRAINING :(IF YOU HAVE A PAIR
OF DUMBBELL AT HOME) |
ARMS:
1 |
D / BICEPS CURL |
2 |
D / TRICEPS EXTENSION |
3 |
D / HAMMER CURL |
4 |
D / REVERSE CURL |
5 |
D / KICKBACK |
6 |
D / FOREARM CURL |
7 |
D / WRIST CURL |
8 |
D / INCLINED BICEPS CURL |
9 |
D / SKULL CRUSHER |
CHEST:
1 |
D / CHEST PRESS |
2 |
D / FLYE |
3 |
D / PRESS & FLYE |
BACK:
1 |
D / ROWING SINGLE |
2 |
D / ROWING DOUBLE |
3 |
D / DEADLIFT |
| 4 |
D / FORWARD BEND OR STIFF LEGGED DEAD LIFT |
SHOULDER:
1 |
D / FRONT RAISE |
2 |
D / SIDE RAISE |
3 |
D / BENTOVER FRONT RAISE |
4 |
D / BENTOVER SIDE RAISE |
5 |
D / SHRUGGING |
6 |
D / UPRIGHT ROW |
7 |
D / OVER HEAD LATERAL RAISE |
8 |
D / SHOULDER PRESS FRONT |
9 |
D / SHOULDER PRESS SIDE |
LEGS:
1 |
D / HALF SQUAT |
2 |
D / FULL SQUAT |
3 |
D / WIDE STANCE HALF SQUAT |
4 |
D / SINGLE CALF RAISE |
5 |
D / DOUBLE RAISE |
6 |
D / LUNGES |
7 |
D / LUNGE WALK |
8 |
D / BENT KNEE DEAD LIFT |
ABDOMEN:
| 1 |
D / CRUNCH |
| 2 |
D / OVER HEAD CRUNCH |
| 3 |
D / SIDE BEND. |
|
Home Exercises
Neck supported oblique crunch-1
Neck supported oblique crunch-2
Reverse crunch
Crunch neck supported
Back extension
Legs 90 degree crunch
Double leg raise hold
Lying back leg raise
Splitting
Hands overhead crunch
Hands overhead legs 90 degree crunch
Oblique crunch knee tuck
|
