It has been a weary while but the memory is still etched in his mind like it was yesterday – the day when he held your tiny hands and helped you take your first steps. Since then there has been no looking back – he has been there for you, all along. He had your back through thick and thin… growing up, all these years. Now, it’s your turn to rise to the occasion!
Celebrate this Father’s Day with your superhero, your first friend, life-long philosopher, and guide. Spend quality time and bond with him over fitness with these easy-to-do exercises at home, as suggested by Reebok Master Trainer, Abbas Ali.
Abbas, with an experience of over two decades, has trained the likes of Shahid Kapoor, Shilpa Shetty, Sonakshi Sinha and Zareen Khan amongst many others.
So, this father's day, show love for your dad by pushing him to be stronger and fitter!
Namaskar (Hindu Pushup):
The starting position of a Hindu push-up requires you to create a V with your body. Lower your body bringing your arms to the floor keeping your elbows tucked in. Your legs should be straight and the angle of your hips should remain the same. Bring your body parallel to the floor; your hands should be in level with your waist as you begin to push up with your arms. Straighten your arms and contract your glutes and lower back muscles to come up with a Raised Cobra position. Push your hips forward to increase this stretch; hold, & head back to the first position. The benefit of this form is that it helps to work almost every major muscle group of the body.
Breathing Technique: While doing the Hindu Push-up you must inhale at the start of the rep and exhale at the mid-point when you’re down in the push-up position. You must repeat the same technique from the midpoint to the start point.
Rep Speed: One must maintain the same speed while doing the entire rep.
Squats:
Squats are a compound/power movement that primarily focuses on the muscles of the lower body like the quadriceps, glutes, and hamstrings. While performing a squat take a slightly wider stance to the hip width. It starts from a standing position, thereon squat travels below the knee level and then set back to the upright position.
Breathing technique: Inhale and inflate your lungs before your start the rep, and exhale once you’re done with the rep.
Rep Speed: Slow on your way down squatting, fast and explosive but in control on your way up to the upright position.
Push-ups:
Start on your hands and knees. Place your hands underneath your shoulders but slightly wider than them. Come on to the balls of your feet and the heels of your hands, and then walk back until you’re in the plank position. Keep your hips lifted to avoid the lower back bowing, so the belly sags towards the ground. Begin to bend your elbows, lowering your body towards the floor. Keep your elbows slightly close to your body, this way the enhance is divided to all 3 working muscles- chest, shoulder, and triceps and it's less taxing to the shoulder joint.
Breathing technique: Inhale and inflate your lungs before your start the rep, and exhale once you’re done with the rep.
Rep Speed: Slow on your way down, fast and explosive but in control on your way up to the upright position.
Sit-ups:
It begins with lying down on the floor with a straight back, knees bent and feet planted on the ground firmly. Exhale and sit up till your upper body is upright and your chest is touching your thigh. Slowly get back to your start position by going back to the floor inhaling.
Breathing technique: Exhale and sit up, inhale while going back to the floor.
Rep Speed: Fast but controlled while sitting up and slowly while going down to the start position.
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