During the COVID-19 outbreak in the U.S., athletes are finding their training inhibited by a lack of equipment. To help combat this, we at Athamuse are publishing this blog post to provide alternatives to traditional weight room and training equipment.
Running: Don't have a treadmill. Easy. Find lowly populated routes to run and increase your endurance. By using a timer on your phone or other device you can track your progress and see your improvements over time. Add extra laps as you see fit and constantly work to beat your previous best attempts. Chest: Most people don't have a bench press at home they can use. That's ok. To combat this, do pushup variations to hit the broad range of muscles in the chest. By propping your feet up on a chair while doing pushups, you can emphasize the muscles in your upper chest and shoulders. Triangle pushups are another great variation. By putting your hands together in the form of a triangle, your triceps are emphasized as well. Another great technique for pushups are weighted negative reps. Find something heavy, but still light enough to have on your back while completing several pushups. Put the item on your back (or in a backpack on your back) and slowly lower yourself down. When you have reached the full descent, push up quickly completing the rep. Triceps: Lower yourself out of a chair using your triceps. With your hands facing backwards and your feet on the floor, lift your body up and down repeatedly. This should provide an adequate tricep workout. Back and Biceps: Find any kind of hanging bar at or around your house. This will serve as a pull-up bar. Mix in a range of pull-ups (hands facing away from you) and chin ups (hands towards you). Pull-up bars and a great source of body strength. Legs: Find a hill and do lunges up and down the hill. To work on calf muscles, find a stair, and letting the back side of your feet hang off the edge, raise onto your toes. You should do this as many times as it takes to feel the exercise hitting your calves. These are all great ways to stay in shape during the quarantine and lockdowns of COVID-19. Just because the world seems to have stopped, you don't have to.
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AuthorCole Nason, Hannah Petek- Here to provide you with the latest insights in athletics to help you further your game. Archives
April 2020
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