Here is my favorite core routine from home. It is perfect for beginners and for those of us stuck at home through covid.
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Here are 10 good exercises that you can do from home or at your local gym using the bosu. The bosu is a dome shaped half ball that you can use both sides up. It is perfect for balance, co'ordination and working your stabilizers.
Seated Biceps with Dumbbells
Muscles worked - Biceps
Exercise description – Grap a pair of dumbbells and sit down on a bench. The back rest should be in an upright position. Keep your elbows tight to your waist and let your arms hang at your sides. Using both arms, slowly curl the dumbbells towards your shoulders. Slowly lower the weights back down to the starting position. Keep your back glued to the backrest and your core tight. Your elbows should remain close to your sides throughout the exercise. Repeat for the number of repetitions.
Muscles worked- Lats, Biceps
Exercise description - Sit down on the seat of the lat pull down machine. Adjust the thigh pads so that your thighs will be held snugly beneath them during the exercise. Choose your weight. Grip the bar and sit down with arms fully extended above you, making sure your hands are shoulder-width apart. Lean back 30 degrees and slowly pull the bar down to the top of your chest. Slowly return to the starting position. Focus on drawing your shoulder blades together as you pull the bar down to your chest. Repeat for the number of repetitions.
Rear Deltoids Machine
Muscles worked-Rear Deltoids
Exercise description- Adjust the arms of the machine so that they are close together in front of the weight plates. Adjust the seat so that your chin is level with the back rest. Choose your weight. Sitting down facing the weights. Grip the straight handles with your arms fully extended. In one smooth motion swing your arms back until they are slightly behind your shoulders. Slowly come back to the starting position. Repeat for the number of repetitions.
Overhead triceps using the resistance machine
Muscles worked- outer triceps, Core
Exercise description - Select your weight on the triceps machine. Put on the rope attachment. Grip the bottoms of the handles on either side of the rope and turn your back to the machine. Stand with feet hip-width apart. Bend forward, keeping your back straight and your core tight. Bend your elbows, keeping them in line with your head. Stick your butt out and keep your knees slightly bent. Slowly straighten your arms. Do not lock your elbows. Slowly come back to the starting position. Repeat for the number of repetitions.
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