Ramadan Fitness: 5 ways to improve strength

Gulf News

Read the full story here: https://bit.ly/2VvIQjC  See more videos at https://gulfnews.com/videos  To avoid dizziness and severe thirst while fasting, try these low intensity workouts.  #Ramadan #fitness #exercise #GulfNews #HowTo #health

Transcript

00:00Hi, my name is Coach Mustafa Mursal.

00:10Today I'm going to show you 5 different moves that can be done during fasting hours to help

00:13you get in a good shape.

00:15These moves I want you to do in a range between 10 to 15 count.

00:18Let's see how it goes.

00:19I'm going to try to cover most of the body muscles in these 5 moves.

00:22The first move that we're going to have is covering most of my back body muscles.

00:25So it's called a back rotated lift.

00:28So in this move I'm going to engage more my hamstring, my glutes, my lower back, my lats

00:34and mid traps.

00:35So watch how this move is going to be executed.

00:37So I'm going to grab any weight that is going to be available in front of you.

00:41I'm going to use today a bar.

00:42So here's my first move.

00:43You tuck your shoulders back, tummy in.

00:46You're going to take it down nice and easy, bending your knee, keeping your back straight.

00:50The first one I'm going to roll with and lock my shoulder blades together at the back.

00:55Straighten all the way down, then bring yourself back up.

00:57I'm going to use it one more time.

00:59Down straight, buddy.

01:00Roll it all the way back, shoulder blades together.

01:03Straighten your arm down and lift it all the way up.

01:05I hope that's easy.

01:15The second move we have today I call it a man maker.

01:18That's going to work your biceps, your shoulders and your triceps.

01:21So let's look at this move.

01:22I'm going to grab any kind of weight that is available in front of you.

01:25Here I'm using a plate of 10 kg.

01:27So here's my first move.

01:28I biceps curl to overhead press, triceps extension, bring it back up nice and easy, straight down.

01:37So it's a curl, overhead press, all the way down, straight down and straight.

01:43So it's a good move that can work most of your upper body muscles, including your front

01:48deltoid, your triceps and your biceps.

01:58The third move we have today, it's a squats to lunges.

02:11So this move is going to incorrupt more of my lower body muscles.

02:14So I'm going to stand in here, stay tall, shoulders tucked back.

02:18What I'm going to do, I'm going to try to get my hip to my knee level.

02:20So I'm pushing my hip to my knee level, straight that back up, then I'm going to step it back.

02:26You've got to maintain that 90 degree on your front leg, upper back is correct, right?

02:31Straight back up.

02:33One more squat, bring it up, maintain the 90 degree, straight back up, squat, straight,

02:41lunges, up together, squat, straight, lunges, back together.

02:57Move number four, we're going to do a push-up to a knee tuck.

03:00So this move is going to include more of my chest, my biceps, my shoulders, and I'm going

03:05to try my best to include my abs in this move by moving my knees in one time.

03:09I'm going to go to one of my elbows, second time I'm going to go for the second elbow,

03:13let's see how it goes.

03:14So for this move to be done correctly, I'm going to need you not to sink, I'm going to

03:18need you to stay tall on your shoulder caps, try to tuck your hip in.

03:21So I'm going to take it for a deep push-up, straight it back up, then I'm going to try

03:25to reach all the way to the elbow, then to the second elbow, straight it back out.

03:31One more push-up, knee out, knee across, push-up, knee out, knee across.

03:39Nice and easy, and try to reach as far as you can in the front to engage more your abs

03:45and the side of your obliques.

03:55Our final move will be the abs, everybody's favorite.

03:58So the move is going to start by straightening my body, try to keep that contraction in my

04:03abs, not loosing my head and my shoulders down.

04:06When I come up, I'm going to try to twist more to engage my obliques.

04:08So here's the move, how it's going to look like.

04:11When I go down, I'm going to try to straighten my knee and keep my shoulders and my head

04:14up to keep my abs engaged and core in.

04:16Bring it back up, you tap it to the side, tap it to the side.

04:20Straight, up, tap, tap, straight, up, tap, and tap.

04:36Alright, that's it for the five moves, I hope you guys enjoyed it.

04:39For more information about that workout, I'm going to need you to grab a copy of Golf News

04:42tabloid and I'm going to see you soon.

Category

Transcript

Recommended