Best strength exersices you can do at home

 Here are some of the best strength training exercises you can do at home without equipment (or with minimal equipment like resistance bands or dumbbells, if available). These exercises cover full-body strength and are especially useful for building power, which is great for shot put and general fitness.



---


🏋️‍♂️ Bodyweight Strength Training Exercises (No Equipment)


Upper Body


1. Push-Ups


Builds chest, shoulders, and triceps


Variations: Wide, diamond, incline, decline, explosive




2. Pike Push-Ups


Focuses on shoulders (mimics overhead pressing)




3. Triceps Dips (on a chair/bed)


Works triceps, shoulders, chest




4. Superman Hold


Strengthens lower back and glutes






---


Lower Body


1. Squats


Builds quads, glutes, hamstrings


Variations: Narrow, sumo, jump squats




2. Lunges (Forward/Reverse)


Strengthens legs and improves balance




3. Wall Sits


Isometric hold for quads and endurance




4. Glute Bridges / Hip Thrusts (on floor or against a bed)


Strengthens glutes and hamstrings






---


Core


1. Plank (front and side)


Full-core strength and stability




2. Leg Raises


Lower abs focus




3. Russian Twists (with or without weight)


Works obliques




4. Mountain Climbers


Core + cardio for explosiveness






---


🏋️‍♂️ With Equipment (Optional, but Recommended)


If you have dumbbells, resistance bands, or a backpack with weight, you can level up:


Goblet Squats (with dumbbell or bag)


Overhead Press (resistance band or dumbbells)


Bent-Over Rows (backpack/dumbbell)


Bicep Curls / Tricep Extensions


Deadlifts (with heavy bag/dumbbells)




---




Comments

Post a Comment

Popular posts from this blog

Top 10 exersices for fast weight loss

 Here are the top 10 exercises for weight loss, based on how effectively they burn calories, boost metabolism, and engage multiple muscle groups: --- 🏃‍♂️ 1. Running (Outdoor or Treadmill) Calories burned: ~600–1000/hour Why it works: High-intensity cardio that engages the whole body and boosts fat burning. --- 🚴‍♀️ 2. Cycling Calories burned: ~500–800/hour Why it works: Great for legs and cardio. Can be done outdoors or on a stationary bike. --- 🏋️ 3. High-Intensity Interval Training (HIIT) Calories burned: ~600–900/hour Why it works: Alternating between intense bursts of activity and rest keeps your metabolism high even after you're done. --- 🧍‍♂️ 4. Jumping Rope Calories burned: ~700–1000/hour Why it works: Full-body cardio workout, improves coordination and endurance. --- 🧗 5. Burpees Calories burned: ~300–500 in 30 minutes Why it works: Combines strength and cardio, quickly raises heart rate and works all major muscles. --- 🧎‍♂️ 6. Mountain Climbers Calories burned: ~400...
Read more

“Top 10 Mistakes Beginners Make in the Gym”

❌ Top 10 Mistakes Beginners Make in the Gym (and How to Avoid Them) Just starting your fitness journey? That’s awesome! But many beginners make common mistakes that slow progress, cause injuries, or kill motivation. Avoid these, and you’ll see results faster and stay injury-free. --- 🔟 1. Skipping Warm-Up The Mistake: Jumping straight into heavy lifts or intense cardio. Why It’s Bad: Cold muscles are stiff and injury-prone. Fix: Do 5–10 minutes of light cardio (like jumping jacks or treadmill walk) and dynamic stretches. --- 9️⃣ 2. Poor Form Over Heavy Weights The Mistake: Lifting heavy to look cool, but with sloppy form. Why It’s Bad: You risk injury and develop bad habits. Fix: Master the correct technique first — even with an empty bar or bodyweight. > 🧠 Tip: Record yourself to check your form! --- 8️⃣ 3. Not Following a Plan The Mistake: Doing random exercises without a structured routine. Why It’s Bad: No plan = no progress tracking = no results. Fix: Follow a beginner progra...
Read more

Simple meal plan for weight loss !!

🥗 Simple Meal Plan for Weight Loss (No Crazy Diets!) ✅ Goal: Fat loss ✅ Calories: Around 1500–1800/day (adjust based on your age, gender, and activity level) ✅ Focus: Whole foods, high protein, low sugar, healthy carbs & fats --- 🕖 Day 1 🍳 Breakfast 2 boiled eggs or scrambled eggs 1 slice whole wheat toast 1 apple or banana 🍽️ Lunch 1 cup cooked rice or roti (2 pieces) Grilled chicken breast or paneer/tofu Steamed or sautéed veggies 🥛 Snack 1 handful almonds (10–12) or a fruit smoothie with no sugar 🍲 Dinner Mixed vegetable soup or dal 1 multigrain roti or ½ cup brown rice Cucumber/tomato salad --- 🕖 Day 2 🍳 Breakfast Oats with milk, ½ banana, and a sprinkle of cinnamon Green tea (optional) 🍽️ Lunch Chickpea salad (chana, cucumber, onion, tomato, lemon) 1 boiled egg or tofu on the side 🥛 Snack Buttermilk or Greek yogurt with a pinch of salt and cumin 🍲 Dinner Grilled fish or moong dal Stir-fried vegetables 1 roti or small portion of quinoa --- 🕖 Day 3 🍳 Breakfast Poha ...
Read more