"When it comes to any exercise plan, people should keep the basics of movement patterns in mind and ensure that the workout is holistic,: said fitness expert Rishabh in an interview to DNA.
As the country celebrates the first anniversary of Fit India Movement, a brainchild of PM Modi, we must all be aware how integral it is to make fitness a part of our lives.
At a time, when the people of the nation are reeling with the global pandemic and adjusting to the 'new normal' of working from home, mainstreaming social distance, stepping out of the house only when necessary, it becomes even more importunate that we take care of ourselves, our body and mind, so that we can face these tough times together in strength.
Given the current scenario where one is dealing with a lot right from work from home to managing home, balancing social and personal life during the pandemic among other things, more often than not we tend to ignore the benefits that even micro workouts can provide.
We often believe that workout only means taking out an hour or so from our lives every single day, which usually seems a little too much for someone who isn't first inclined towards fitness and second for those who have time constraints.
So, for all those who have less time but are eager to devote a few minutes of their lives to their own fitness, here, we have a few micro-workouts listed by fitness expert Rishabh Telang, Senior Trainer, CureFit, that can help you stay focused towards your goal of acquiring a fitter body.
"When it comes to any exercise plan, people should keep the basics of movement patterns in mind and ensure that the workout is holistic,: said Rishabh in an interview to DNA.
Later, her listed a few basic movements that can double up as quick and efficient workouts. Take a look.
1. Squats
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It is the most basic foundational movement which our bodies have been designed to perform. It means getting up from a seated position. The movement engages the quadriceps, hamstrings & glutes and helps activate the core. If you are looking for a quick lower body workout, you can go for 15 - 20 air squats per minute, repeated for 5 - 6 rounds.
2. Push-ups
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Push-ups build strong chest, arms, back and core muscles. It is a very holistic upper body workout and is very challenging if one doesn't have the arm strength to press up from the ground. 10 reps of push-ups, repeated 5-6 times with 15 seconds of rest between rounds will give people a great & effective quick workout.
3. Prisoner good mornings
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While squats would mostly work the anterior section of the legs, Prisoner Good Mornings will ensure solid activation for the posterior section which includes the hamstrings, glutes, and the muscles in the lower back. This movement can be clubbed with squats and done for about 15 - 20 reps every alternating minute, repeated for 4 - 5 rounds.
4. Beast Shoulder Raise
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This is another great movement that works on shoulder stability & strength along with building strong quadriceps & core. This can be done for 8 - 10 reps on each side, repeated for 4-5 rounds with a 30 sec rest between rounds. This can be clubbed with jumping jacks for a holistic strength & conditioning workout.
5. Jumping jacks
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This is a great movement to improve cardiovascular endurance, mobility, and coordination. This can be incorporated in an interval training routine, done for about 45 seconds with an intense effort level, repeated for 5-6 rounds with 15 seconds of rest between every round.
