Exercise Tips for a great fit body.............................

Exercise Tips for a great fit body

SQUATS:

Stand with feet shoulder-width apart. Bend your knees while looking straight ahead, back erect. You can hold a bar behind your neck on your shoulders to make sure your posture stays erect or hold your arms out in front of you. Carry weights depending on your fitness level. When bending, your knees shouldn’t go further than your feet. To maintain this, jut your hip out at the back. Repeat a set of 15 squats three times.

WALKING LUNGES:

Take a long stride with your right leg and bend it at a right angle. Feel the stretch at the back of the left leg. Place the left leg in front of the fight one and repeat. Cover the length of a long room by doing this. Repeat a set of five laps three times.



BACK KICKS:

On a functional training machine, put the strap around your ankle and start with 10 pounds of weight, kick your leg back, all the way to your hips while squeezing your butt. Repeat a set of 15 kicks three times.



STANDING SPINS:

Set the spinning machine on the highest resistance and spin while standing for short bursts of 15 to 30 counts. Repeat three times.



SPRINTS:

On an athletic track, intersperse sprinting for 15 to 30 metres with walking the same distance. Do this as part of your cardio work out.




HIGH KNEE JOGGING:

While spot jogging, bring your knees up at right angles to your pelvis. Do this as fast as you can for 30 counts. Repeat thrice.

It’s not crunches that make the concave abs, it’s the low fat per centage. So to tuck in the tummy, you need to do power yoga for an hour on an empty stomach, preferably first thing in the morning. Also follow a kickboxing or Pilates routine three times a week and a low fat diet. Martial arts also tighten the core muscles.



CARDIO:

The importance of sprints and interval training cannot be underestimated if you want a flat stomach. Within 15 minutes of your cardio routine, sprint for one minute and jog for two minutes and break back into a sprint. You can even cycle or jog uphill three times a week or swim.



AB CRUNCHES:

Lie on your back and fold up your knees. Place your palms behind your head and come up from your stomach. Point your chin at the ceiling. The strain should be on your stomach muscles, not your neck. Repeat a set of 30 crunches three times.



BICEP CURLS:

Hold weights in both arms or on the bar. Lock your elbows and pull up to your shoulders. Weightage depends upon fitness levels. Do three sets of 15 repetitions.



TRICEPS:
Use a table or ca chair. Push yourself off the seat, keeping your palms on the edge. Pull yourself up and down, legs outstretched in front of you. Do three sets of 15 repetitions. Also, push down the bar of a pulley machine to chest level and push it all the way down, while sitting. Do three sets of 15 repetitions.



PREACHER CURLS:

Sit on a preacher bench, lean forward and do three repetitions of 15 curls. Increase the weight with your fitness levels.

For the things, start with 15 suryanamaskars. Also weave walking lunges (5 laps) and interval training into your routine.



STIFF LEG DEAD LIFTS:

Hold a bar with minimum weight. Bend down from your hip, keeping your back straight and arched till you reach your knees / ankles. The bar should be close to your legs. This also works the lower back. Do a set of 10 to 12 bends three times.



HAMSTRING CURLS:

Do the curls on the hamstring machine. Three sets of 15 repetitions.



CALF RAISES:

Do standing and seated calf raises on the calf machine. You need to use 20/ 30/ 40-kg weights. You can do standing and sitting calf raises, with three sets of 15 repetitions.