Cricket World Cup 2019

Take the right step

DECCAN CHRONICLE. | NITHIK POONACHA
Published Apr 21, 2019, 12:14 am IST
Updated Apr 21, 2019, 12:14 am IST
This exercise enables you to stay fit and toned as it offers a full body workout.
Step high kicks
 Step high kicks

Step aerobics was introduced in the 1980s as part of the aerobics craze, and it’s still popular in gyms and health clubs. Stepping up, over and around an adjustable step to the beat of high-energy music gives you an excellent full body workout that’s good for burning fat, building muscle and improving your fitness. A step class can be an intense session, so consult your doctor before you start.

Step High Kicks
Primary muscles: Hamstrings, glutes
Secondary muscles: Lower body
Equipment: Stepper

 

Stand with your feet and shoulder widths apart. Place the right leg on the stepper and kick with your left leg keeping your knee straight as high as possible without arching your back. Continue alternating between your legs until the set is complete. The high kicks is a great warm up exercise for your legs and glutes. This exercise increases lower body and core strengthening and improves the flexibility of the hamstrings. This can be done in 20*2 reps. Modification for beginners can be by keeping the knee soft or bent to avoid arching of the back.

jump

Jumping jacks Squats
Primary muscles: Glutes and legs;  Secondary muscles: Lower body;  Equipment: Stepper

The squat jack is a compound movement (it works multiple body parts) and it incorporates two of the largest muscle the glutes and legs. Start with jumping jacks outside the stepper. Keeping the knees bent, open your arms and legs out on the side. Keep your arms above your head, legs wider than your shoulders. Close the movement returning you to the original position to a squat on the stepper. Start by standing with your feet together and hands clasped at your chest. Kick your feet out and simultaneously bend your knees so you land in a squatting position. Keep the weight on your heels, and try to keep your knees from going beyond your toes. Don’t forget to keep your chest up. Push off, using your heels, and jump back to the starting position. For this movement to be effective, do about 20 of these squats. than shoulders, then close returning to you start. to squat on the stepper.

health

Start standing with your feet together, hands clasped at your chest. Jump your feet out and simultaneously bend your knees so you land in a squat position. Pretend there is a chair behind you and bend your knees as if you are about to sit in the chair, Keep the weight in your heels, and try to keep your knees from going beyond your toes. And don't forget to keep your chest up. Push off, using your heels, and jump back to the starting position.That’s one rep, do 20. Modification for beginners is step into squat with one leg followed by the other on the stepper and out of the stepper.

Alternating lunge with step
Primary muscles: Hamstrings, glutes and Quads;  Secondary muscles: Lower body
Equipment: Stepper

To do the Alternating Side Lunges with step, stand with your feet together. Put one foot out to the side nice and wide. Bend the knee of the leg while keeping the other leg straight, and sit your butt back to sink into the side lunge. Don’t be afraid to slightly lean forward as you hinge at the hips to sink your butt. Keep your back flat as you sit back. Come back to a standing position using your outside foot. Do not bend the other leg. Step up toward the ceiling on the stepper, reaching up overhead. Then lunge out to the other side before coming back to the  center and stepping up on the stepper toward the ceiling. Keep alternating lunges until all reps are complete. Make sure your heels stay down as you lunge out to the side. You want to make sure to sit your butt back and load your glutes.

lift

Row + Lift
Primary muscles: Quads, glutes;  Secondary muscles: Lower body;  Equipment: Stepper

To begin, place the right leg on the stepper with your knee at a 90 degree angle. Without overbearing your toes, kick your left leg working your glutes. Pull your arms back in line with your shoulders. Squeeze your back feeling and you should feel a pinch in your shoulder blades. Repeat the same on the other side. For this workout to be effective do it 20*2 reps. To be effective this movement is done 20*2 reps

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Cricket World Cup 2019


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