With the gyms and fitness centres throughout the UAE presently closed, Jumeirah wants to motivate you to stay healthy and fit by following a few simple steps at home. These exercises from The J Club Director Of Fitness - Jamie Moore, have a range of advantages; from burning fat, enhancing bone, joint and muscle strength to increase your metabolism, bettering posture and enriching your mental mood.
Whether trying these moves out on your own or getting your cherished ones involved, #StayHomeWithJumeirah and stay fit and healthy for a strong body and mind.
The Bodyweight Squat
This is one of the most advantageous exercises to do in the course of this lockdown period. The Bodyweight Squat is a full-body exercise that when done correctly will boosts your legs, glutes, core muscles and lower back. It will increase blood flow throughout the body and help mobilize your hips.
· Stand up with your knees slightly wider than shoulder width
· Lower your torso/glutes while keeping your back straight
· Push back your hips back as you descend down
· Avoid knees coming over your toes
· Once you reach slightly lower than parallel, pause for 1 second
· Then push yourself back up and squeeze your glutes
· Keep your core engaged during the full movement
To increase the intensity of the workout, just add a weight and hold it close to your chest while you squat. If you do not have access to gym equipment you can simply use tinned cans in the cupboards or bottles of water. To similarly increase the intensity and increase your heart rate you can do dynamic jump squats.
· Same as above however once you reach the bottom, explode upwards in an jump
· Be careful while landing and repeat movement
A lunge is a dynamic, full-body exercise that can be done anywhere. It will boost your legs, core muscles, and increase your heart rate.
· Step forward with one foot and place one metre in front
· Starting at the hips, lower your rear knee toward the ground
· Slowly drop until your legs are both at 90 degree angles, which will happen just before your knee touches the ground
· Pause for 1 second at the bottom of the movement
· Push through your front heel back up to standing
· Keep your core engaged and shoulders back during the full movement
To elevate the challenge, similar to the Bodyweight Squat you can add a weight while doing the lunges. Intensity can be further increased by doing dynamic jump lunges.
· Same as above however once you reach the bottom, explode upwards and switch legs in the air
· Be careful when landing and repeat movement
Push-ups are a difficult exercise for the upper body and core. For learners, either start with your knees on the floor or use a raised surface such as a table or countertop. To make the exercise more difficult, try a full form push up and start in a plank position, lowering chest to floor. For an added challenge, mix up your hand positions after each set (moving them further apart, or closer together, for example).
If you wish to increase the intensity and raise your heart rate, try doing dynamic push-ups: take it to the next level and try to clap in between each repetition.
Planks are a great exercise to stimulate the whole body and particularly help to strengthen the core and lower back.
· Begin in the plank prone position with your forearms and toes on the floor
· Lift knees six inches off the ground, keep your core tight and braced
· Keep body straight from head to heels,
· Keep head relaxed looking at the floor
· Regulate and control your breathing
· During the plank be sure to keep control of your breathing and maintain a solid posture atall times. Mix these up and add in side planks too.
· Try for 30 seconds at a time, increasing the time to build up strength.
To further challenge yourself, lift one leg up during each set. This will challenge your stability strength to the maximum.
Frequently overlooked, stretches are an essential part of muscle care and overall health. Perform each of the stretches below for 15-20 seconds and repeat three times. Focus on breathing - inhaling and exhaling with the movements.
In course of this period, it is very simple to relax and forget about maintaining good posture. Particularly if you are sitting down for long time. Ensure you move around your home (doing exercise, walking around your home or stretching etc.) every three hours to keep regular blood flow and an active metabolism. To help with your posture try regular shoulder roles and neck roles to avoid your shoulder and neck muscles from tightening up.
** Please consult a healthcare professional before commencing any new fitness routine.
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