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If you're a fitness freak but getting freaky nowadays for all the life pressures, stress and time constraints, the all-in-one solution could be having a convenient Home workout plan. The best part is that it isn't gender biased, so you can have an easy home workout plan for men, for women or even for beginners at any time and corner of your house without even an equipment. Have a look at my Home workout journey so far if you still need some kind of motivations to start with, instead of actually putting your body here to do some work. The article talks briefly about how & when I started my journey there. But for today and as promised there, I will break down my routine to write down about the first part : Plan for Chest and Triceps without any equipment.
As you have already seen in my previous article and also above, I have kept 4 days (which I keep on shuffling periodically) for my overall workout. But if you're a newbie or just want to focus on your Chest or Triceps, or both (these two can have best combinations if mixed). Most of the muscles are interrelated for these two categories and you can easily start doing those without buying equipment. So, if you're looking for a home workout plan to build muscle or just to be fit, it might just be the right place for you!
Chest: Typically, any kind of Push Ups (3 sets, 10 reps per set) should be enough for building chest initially overall. Your hands should be at the same distance apart, like your one shoulder to the other, neither very wide, nor very close. But if you want to level up a little bit more, you should know that this region consists of 3 sub-parts: Upper chest, Middle Region and Lower chest and shape your plan accordingly, separately.
For upper chest, consistent push ups from any inclined position should be good. You can put your feet on a chair or anything that is elevated from the ground and keep your hands on the ground.
2. For middle region, do the same from any plain surface.
3. And finally for hitting the lower chest region, follow the same instruction but this time, from a declined position. Again, put your hands on the chair/ your bed and keep your legs on the ground, maintaining a straight position like a stick.
Depending on your level and skills, you can bring some variations in push ups like I did in this home workout video. You can go for simple push ups, but at a faster pace. Or you can do clap push ups/ Jack push ups/ Superman push ups at any position. Also try doing only 1 rep for a long time for going down (I do for 30-50 seconds) and take the same time for going up slowly. Try doing these consistently and regularly and you'll notice the changes within 3 months!
Triceps: Before starting your workout game here, know that there are three portions of this part of your arm (hence TRI-ceps) and a good plan consists of hitting each of them. In easy language, remember that there are short muscles which can be hit while contracting and extending your arms, keeping your hands close to your body and arms before you. The long muscles can be hit with all other workout where you put your arms close to your head or back of it.
Some good examples could be Triceps Dips where you can put your hands backward on any elevated thing and put your feet either on ground or any other object. Simply put pressure on your triceps to go up and down.
2. Another easy item is Push up in diamond position. Please remember that the only difference of this one with the normal push ups are, you put pressure centrally on both your hands to go up and downs while in normal push-ups, you put the pressure in your chest.
3. Next item can be termed as Towel Pushdowns (similar to rope pushdowns) where you put your towel to hold with your secondary hand and push your primary hand on the other side.
4. The last one could be Overhead Triceps Extension with towel where you will follow the similar mechanism overhead, with towel.
That's all for today! I hope you found this article helpful and are preparing to post your post-workout pictures very soon! You can follow all these aforementioned items step by step, or make your own customized plan by combining those, that suit best for you! I'll be back again to write down the next part of this article those who already own some kind of equipment. Head to my Youtube channel for these videos for better understanding!
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Till then, KEEP PUSHING UP!