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16<br />

MONDAY, NOVEMBER 7, <strong>2016</strong><br />

DT<br />

Health<br />

Fitness routines to<br />

do at home<br />

• Reaz Fiem<br />

As we labour away with<br />

our everyday jobs and<br />

envelope ourselves in<br />

all the responsibilities<br />

that come with being independent<br />

adults, we may sometimes<br />

overlook the importance of leading<br />

a healthy lifestyle. One of the<br />

major problems behind this, is that<br />

most of us have jobs that involve<br />

us being stuck to the office desk all<br />

day, with very little opportunity to<br />

move around. As a solution to this,<br />

many decide joining a gym is the<br />

only viable option. Unfortunately<br />

for most, joining is one thing, and<br />

going there regularly, is another<br />

thing entirely. Due to so many<br />

other things that demand our<br />

attention everyday, going to the<br />

gym slides lower and lower on the<br />

list of priorities.<br />

Fortunately, visiting the gym<br />

isn’t the only option to staying fit.<br />

Here are a few things we can do on<br />

our own at home:<br />

The mindset<br />

It all starts with a mindset. If you<br />

believe that only the gym can<br />

make you fit then you already have<br />

a predetermined mindset. What<br />

can help you build a fit physique<br />

is the determination to workout<br />

regularly, it does not matter where<br />

and with what equipment. So, the<br />

first thing to do is set a regular<br />

time to exercise. There is no set<br />

timing for when to exercise –<br />

whether you do a bit of workout<br />

early in the morning, or in the<br />

evening after you’re back from<br />

work – this should solely be based<br />

on a time that is convenient for<br />

you. So set a fixed time to do it for<br />

at least four days in a week.<br />

Equipment<br />

Yes, it is true you do need some<br />

equipment to stay fit, therefore<br />

start off by investing in a few. But<br />

it need not be full-on expensive<br />

gear. To start off, just buy a pair<br />

of dumbbells and a mat and<br />

with this, you can follow a high<br />

intensive burn-out routine.<br />

The routine<br />

The key to building a great<br />

physique is of course an affective<br />

routine. In my opinion, home<br />

workouts should be of high<br />

intensity – that is, keeping your<br />

muscles under constant tension<br />

as you perform moves with less<br />

resting time. Also, a great home<br />

routine will see you targeting all<br />

the body parts with just a pair<br />

of dumbbells. So let see what<br />

workouts can be performed with<br />

free hands and the addition of just<br />

a pair of dumbells.<br />

Standing shoulder press: This<br />

workout is needed to improve the<br />

shoulders. This is a multi-joint<br />

pressing movement with the<br />

dumbbells for extra resistance.<br />

If you can master the form then<br />

this can definitely help you build<br />

a great pair of shoulders. A note of<br />

caution is that you should always<br />

perform it with the correct form to<br />

keep the tension on the shoulders,<br />

rather than on joints, to avoid<br />

injury.<br />

Lateral raises: Another shoulder<br />

workout to incorporate with<br />

dumbbells. This should be done<br />

along with the shoulder press.<br />

This helps to shape up the<br />

shoulder muscles. Once again the<br />

form and tempo should be key.<br />

Squats with dumbbells: Squatting<br />

while holding dumbbells on<br />

both sides is another multi-joint<br />

exercise that works on the entire<br />

lower body. Think of building<br />

a house, a base is built first. In<br />

case of your fitness journey, the<br />

philosophy is the same. You need<br />

to build a strong pair of legs to<br />

support your upper body.<br />

Lunges with dumbbells: If you<br />

are bored of squatting then try<br />

lunging while holding dumbbells.<br />

Lunges are performed by<br />

alternating leg movements and<br />

can help build strong legs. So it<br />

should also be added to the entire<br />

routine.<br />

Dumbbell rows: You can perform<br />

row exercise with dumbbells to<br />

build your back muscles. Two<br />

types of rows can be performed<br />

with dumbbells – one is bent over<br />

rows and the other is a one-arm<br />

dumbbell row.<br />

Pushups: This is a free hand<br />

exercise for the chest. You can<br />

bring in two variations. Flat pushups<br />

and the other is incline pushups.<br />

This is the staple of any chest<br />

routine and is a good addition to<br />

your daily workout session.<br />

Bicep exercises with dumbbells:<br />

Regular dumbbell curls and<br />

hammer curls are two variations<br />

on exercises for your biceps that<br />

can easily be sone at home.<br />

Triceps extension with<br />

dumbbells: This is an effective<br />

exercise to incorporate for a full<br />

arm workout.<br />

The above workouts with<br />

10 repetitions for five sets can<br />

actually provide a proper burnout<br />

workout routine. By performing<br />

them at least four times a week,<br />

along with a proper diet, you will<br />

see changes in your physique<br />

within no time.•<br />

Reaz Mahmud Fiem is a<br />

nutrition and fitness advisor<br />

who makes it his business to<br />

help you stay fit

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