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Simple Exercises you can do Without Leaving your Room


Life can get quite hectic, especially when we are traveling and unable to access our favorite health and fitness facility for a quick workout. However, you do not need to be in a gym in order to get some exercise done. You can use your own body weight or light weights to stay fit even when you have a busy schedule. Our New Jersey Bus Service has come up with a few exercises you can do in the comfort of your own room on one of those days when you just don’t have the time to head down to the gym.

Dumbbell Shoulder Press

Hold two dumbbells while you’re standing up straight and hold them up to shoulder height in an overhand grip. Keep your elbows in front of the bar and ensure that you don’t flare out to the sides. Push the dumbbells up above your head and make sure that your arms are fully extended and return very slowly to the start position; repeat this motion in succession for both arms. This exercise focuses on your shoulder muscles and it is much more effective than lifting the weight from behind your neck. If you are a beginner, however, remember that it is important to keep the strain off your joints to avoid injury.

Press Ups

Well, we all know what these are, right? Get down into the press-up position (Google it if you are not familiar) and align your arms with your shoulder width. Keep your back flat so you have a straight line running from your head to your heels. Lower your body until your chest is only one or two inches from the ground and lift yourself back up again to the starting position; repeat this as many times as you can. Press ups engage multiple muscles in your body including chest muscles, abs, arm muscles, and shoulder muscles.

Farmer’s Walk

Grab a moderately heavy dumbbell in each hand and hold them at your sides. Stand up straight and hold your shoulder back and walk forward as quickly as possible, taking short steps as you go. The best thing about this exercise is that there is no specific technique necessary, the instructions are quite straight forward and the risk of injury is minimal. The Farmer’s Walk places emphasis on your front deltoids and upper traps. The exercise also strengthens your grip, which boots your ability to perform other, more demanding, exercises.

Bicep Curl

Hold a dumbbell in each hand and keep your arms stationary. Lift the dumbbell towards your chest using your forearm until it gets to your shoulder level. Make sure you keep your elbows stationary and repeat the movement for each arm in quick succession. This exercise will help you carve out those biceps you have been craving and will also exercise your shoulder muscles, which enables you to perform more difficult exercises such as bench presses more easily.

Posted on Feb 20 2018

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