1. May-02-2021
2. Fitness

Keeping yourself fit and healthy is necessary more than ever during such unprecedented times. Moreover, a regular fitness routine won’t just make you feel healthy physically but mentally as well - and with the suffering around, it becomes essential to keep your mind sane and positive.

 

At MMA Matrix, we have started virtual training sessions for our members. However, taking it as a collective responsibility to ensure everyone around stays fit and healthy, we have formulated a dedicated home workout schedule for bodyweight exercises that don’t require any equipment and can be easily done in the comfort and safety of your home. In addition, if you follow this schedule along with taking our membership, your moves will definitely get a pragmatic direction.

 

Our first schedule is targeted towards your shoulders, which are referred to as the Deltoids and are made up of three muscles - the front (anterior head), the side (lateral head), and the rear (posterior head).

 

1. Push-ups

 

Push-ups are often overlooked, however, if done in a correct form - they are one of the best exercises that help in developing your shoulders, arms, core and chest altogether.

 

Form:

• Lay prone on the ground with your arms supporting your body.
• Keep your body in a straight line including your back, wrists, hands and elbows, while raising and lowering your body with your arms.
• Ensure to keep your core tightly locked throughout.
• After every push-up, hold your position for a second and then repeat.
• Aim to complete a minimum of five sets of 10 reps each.

 

2. Decline Push-ups

 

By using a bench for performing push-ups can help your shoulder muscles work harder.

 

Form:

• Start on all fours with your knees under your butt and your hands under your shoulders.
• Then elevate your feet on a chair or bench, and push your body up and down mainly using your arm strength.
• Make sure to keep your body in a straight line and core locked tightly.
• While being in the lowering position, hold for a second and then repeat.
• Try to complete three sets of 10-12 reps, and increase the number of reps gradually.

 

3. Handstand Push-ups

 

This exercise might be intimidating to you. To clear the myth - it doesn’t require any extraordinary strength. However, doing it can surely give you superhuman strength.

 

Form:

• Start with practising doing a handstand against a wall.
• Make sure to keep your legs straight and feet rested on the wall.
• Now, slowly lower your body by bending your elbows.
• Hold this position at the bottom for a second and then push back to the straight position
• Repeat the sequence and keep your core locked tightly throughout.
• Begin with three sets of as many reps as possible based on your strength. Gradually, you’ll be able to increase the reps as the strength builds up.

 

Along with following the above routine, you can also join our membership and get virtual training sessions that would elevate your home training. Connect with us at +91-8657488772/ 8657445662.

 

Hope to see you all soon and praying that the world becomes a safe and better place again to live in. Stay Safe! We will beat this together!

 

“Stay Fit to Stay Safe !! May God bless us all. ????”

• Alan Fenandes

(Director Operations - MMA Matrix)

 

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