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Sunday Chronicle phyzzicality 13 Jan 2019 Warming-up to Exerci ...

Warming-up to Exercise

DECCAN CHRONICLE. | KULDEP SETHI
Published Jan 13, 2019, 12:04 am IST
Updated Jan 13, 2019, 12:04 am IST
A guide to how to remain in good health in the months that see a drop in the mercury level.
Jump Squats
 Jump Squats

As December draws to an end, there’s a chill in the air. As the temperatures dip, so does the level of physical activity, leading to muscular cramps and injuries. So it is important to spend some time warming up before a workout session.

Warm-up exercises also enable the body regulate its temperature. The increased heat and blood flow during exercise ramps up sweating, and sweat releases heat and toxins. A high-intensity, full body workout help regulate the heart rate and increases calorie burn.

 

Burpees

Burpees are one of the best total body exercises for increasing stamina, endurance, agility and flexibility, in addition to helping burn a ton of calories and leading to weight loss if that’s your game.

Steps

1 Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.

2  Push your hips back, bend your knees, and lower your body into a squat.

3  Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.

4  Jump and softly land on your feet in a plank position. Your body should form a straight line from your head to heels.

 

5  Jump your feet back so that they land just outside of your hands.

6  Land and immediately lower back into a squat for your next rep.

7  10 reps at one go. Can be done in three sets.

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Jump Squats

Jump Squats strengthen the glutes and legs muscles as well as provide cardiovascular benefits.

Steps:
1 Stand with your feet shoulder-width apart in a
spot position.

2 Start by doing a regular squat, then engage your core and jump.

3 When you land, lower your body back into the squat position to complete one rep. Land as softly as possible.

 

4 Do three sets of 12 reps.

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Back lunges

Like the forward lunge, this low-intensity exercise strengthens your quads, hamstrings, glutes, and calves.

Steps:

1 Keep your shoulders back and your hands resting at your sides.

2 Take a big step backwards with the left foot. You should now be standing with your feet apart.

3 Lower your hips to the floor until your front (right) knee forms a 90-degree angle.

4 Push yourself up. Most of the strength should come from your front (right) foot. Return your back (left) foot to the starting position

 

5 Repeat the exercise. This time do it with your right leg back. Switch sides for each rep.

6 Three sets of 12-15 reps on each leg should be done.

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Single leg dead lifts strengthen the back, core and legs.

Steps:
1 Begin standing with your feet hip-width apart and parallel. Hold a kettle bell, a barbell or two dumbbells in your hands down in front of you.
2 Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.
3 Lift your extended leg and pitch your body forward until your spine is straight. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.
4 12 reps on each leg.

 

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MMA kick outs Steps:

1 Stay on all fours with your knees just off the floor and toes on the floor.
2 Kick off one leg to the opposite side, raising one arm up while balancing on the opposite hand and foot.
3 Return to the starting position and do the same on the other side.
4 Make sure to keep your core engaged during this exercise.

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— The writer is a celebrity fitness trainer

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