Sunday Chronicle phyzzicality 07 Dec 2019 Be toned to party ha ...

Be toned to party hard!

DECCAN CHRONICLE. | GOVINDA RAJU
Published Dec 8, 2019, 12:00 am IST
Updated Dec 8, 2019, 12:00 am IST
These exercises will target the whole body to increase endurance, muscle strength, core strength and burn excessive calories.
Spiderman push ups
 Spiderman push ups

If you want to count the calories that you will be consuming this festive season, here are five exercises that you can do anywhere and at any time to help lose that flab. These exercises will target the whole body to increase endurance, muscle strength, core strength and burn excessive calories. Apart from keeping the body in shape and healthy, doing these basic exercises for 20 mins a day will help in BDNF (brain derived neurotrophic factor). It is a process where new brain cells are produced  to replace the cells damaged by stress and anxiety. Most importantly during the festive season, the main constraint is time, but you can fit these easy and simple exercises into your daily routine with ease.

 Spiderman push ups

 

Step 1
Come into a plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line, while engaging your core.
If you can't do a push-up this way, just lower your knees to the floor.

Step 2
As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left
elbow.

Step 3
As you straighten your arms, come back to the plank position with your left foot next to your right.

Step 4
Now lower your torso and touch your right knee to your right elbow. Return to the plank position. This counts as one repetition.

Step 5
Do this for 10 to 15 reputations each, for three sets.

Squat jumps

Step 1
Stand with your feet shoulder-width apart.

Step 2
Start by doing a regular step, then engage your core and jump up explosively.

Step 3
When you land, lower your body back into the squat position to complete one rep. Landing as quietly as possible requires control.

Step 4
Make sure to use your entire foot to jump and not just your toes. Try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.

Step 4
Do two to three sets of 10 reps.

Step up’s

Before you start, find a step, chair, or bench that you place your foot on it, your knee bends to a 90-degree angle. The weight benches or plyo boxes are often the right height, but a dining room chair can work too for an at-home strength-training session.

Step 1
Place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.

Step 2
Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

Step 3
Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.

Plank toe taps

Step 1
Come into a plank position with your hands under your shoulders, and your body in a straight line, while engaging your core.

Step 2
As you lift your hip towards the ceiling tap your right hand to your left toe, and lower your torso towards the floor.

Step 3
As you come back to the plank position, lift your hip towards the ceiling tap your left hand to your right toe. Then return back to plank position.
This counts as one repetition.

Step 4
Do this for 10 repetitions, three sets.

Side plank

Step 1
Begin seated sideways on the floor with your right hand below your right shoulder and feet stacked.

Step 2
Lift your body into a side plank position so legs are long, keeping your abdominal muscles engaged and your feet stacked.

Step 3
Hold for desired amount of time. Repeat on the other side.

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