Sunday Chronicle phyzzicality 26 Oct 2019 Power up this Diwali ...

Power up this Diwali!

DECCAN CHRONICLE. | GOVINDA RAJU
Published Oct 27, 2019, 12:00 am IST
Updated Oct 27, 2019, 12:00 am IST
Here are a five easy and extremely easy to do workout that will help you stay no mattter what you eat.
High knees
 High knees

The festive season calls for celebrating and binging on some of most amzing food and dsserts. It becomes quite impossible to say no to a sweet that is decadent and dripping with ghee. But what if you want to maintain your weight even though its the festival season?

Here are a five easy and extremely easy to do workout that will help you stay no mattter what you eat.

 

High knees

1 Stand with your feet hip-width apart. Lift up your left knee to your chest.
2 Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
3 Continue this for 45 seconds to 1 minutes for 3 sets with 60 seconds of rest in between.

Shoulders tap

1 Start in a plank position by engaging core muscles,

2 Now, with control, while keeping your hips and shoulders level and squared in front of you, lift one palm to the top of your opposite shoulder and pause for one second and return back to starting position.

3 Continue doing with both left and right arms. For 15 repetitions each for 3 sets with 60 seconds rest between.

Skaters

1 Start with your legs slightly wider than shoulder distance apart and arms at the sides.

2 Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

3 Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

4 Continue this for 60 seconds for 3 sets with 60 rest in between.

Split squats

1 Stand with the feet hip distance apart.

2 Keep your upper body straight, core engaged, with your shoulders relaxed, and your chin up.

3 Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and your other knee gently lowers softly to the floor.

4 Activate your inner thighs by squeezing your legs toward each other, and keep the weight in your front heel as you push back up to standing, keeping your right foot in place so you can lower back down.

5 Continue to lower and lift with your right leg forward for 15 repetitions.

6 Repeat with the left leg forward for 15 repetitions with 60 seconds of rest in between.

Mountain climber

1 Start in a plank position with arms and legs long. Beginning in a solid plank .

2 Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.

3 Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.

4 Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.

5 Repeat for 15 to 20 repetitions for 3 sets with 60 seconds of rest in between.

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