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Ramadan Fitness: 5 ways to improve strength
Gulf News
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2/12/2025
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
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Transcript
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00:00
Hi, my name is Coach Mustafa Mursal.
00:10
Today I'm going to show you 5 different moves that can be done during fasting hours to help
00:13
you get in a good shape.
00:15
These moves I want you to do in a range between 10 to 15 count.
00:18
Let's see how it goes.
00:19
I'm going to try to cover most of the body muscles in these 5 moves.
00:22
The first move that we're going to have is covering most of my back body muscles.
00:25
So it's called a back rotated lift.
00:28
So in this move I'm going to engage more my hamstring, my glutes, my lower back, my lats
00:34
and mid traps.
00:35
So watch how this move is going to be executed.
00:37
So I'm going to grab any weight that is going to be available in front of you.
00:41
I'm going to use today a bar.
00:42
So here's my first move.
00:43
You tuck your shoulders back, tummy in.
00:46
You're going to take it down nice and easy, bending your knee, keeping your back straight.
00:50
The first one I'm going to roll with and lock my shoulder blades together at the back.
00:55
Straighten all the way down, then bring yourself back up.
00:57
I'm going to use it one more time.
00:59
Down straight, buddy.
01:00
Roll it all the way back, shoulder blades together.
01:03
Straighten your arm down and lift it all the way up.
01:05
I hope that's easy.
01:15
The second move we have today I call it a man maker.
01:18
That's going to work your biceps, your shoulders and your triceps.
01:21
So let's look at this move.
01:22
I'm going to grab any kind of weight that is available in front of you.
01:25
Here I'm using a plate of 10 kg.
01:27
So here's my first move.
01:28
I biceps curl to overhead press, triceps extension, bring it back up nice and easy, straight down.
01:37
So it's a curl, overhead press, all the way down, straight down and straight.
01:43
So it's a good move that can work most of your upper body muscles, including your front
01:48
deltoid, your triceps and your biceps.
01:58
The third move we have today, it's a squats to lunges.
02:11
So this move is going to incorrupt more of my lower body muscles.
02:14
So I'm going to stand in here, stay tall, shoulders tucked back.
02:18
What I'm going to do, I'm going to try to get my hip to my knee level.
02:20
So I'm pushing my hip to my knee level, straight that back up, then I'm going to step it back.
02:26
You've got to maintain that 90 degree on your front leg, upper back is correct, right?
02:31
Straight back up.
02:33
One more squat, bring it up, maintain the 90 degree, straight back up, squat, straight,
02:41
lunges, up together, squat, straight, lunges, back together.
02:57
Move number four, we're going to do a push-up to a knee tuck.
03:00
So this move is going to include more of my chest, my biceps, my shoulders, and I'm going
03:05
to try my best to include my abs in this move by moving my knees in one time.
03:09
I'm going to go to one of my elbows, second time I'm going to go for the second elbow,
03:13
let's see how it goes.
03:14
So for this move to be done correctly, I'm going to need you not to sink, I'm going to
03:18
need you to stay tall on your shoulder caps, try to tuck your hip in.
03:21
So I'm going to take it for a deep push-up, straight it back up, then I'm going to try
03:25
to reach all the way to the elbow, then to the second elbow, straight it back out.
03:31
One more push-up, knee out, knee across, push-up, knee out, knee across.
03:39
Nice and easy, and try to reach as far as you can in the front to engage more your abs
03:45
and the side of your obliques.
03:55
Our final move will be the abs, everybody's favorite.
03:58
So the move is going to start by straightening my body, try to keep that contraction in my
04:03
abs, not loosing my head and my shoulders down.
04:06
When I come up, I'm going to try to twist more to engage my obliques.
04:08
So here's the move, how it's going to look like.
04:11
When I go down, I'm going to try to straighten my knee and keep my shoulders and my head
04:14
up to keep my abs engaged and core in.
04:16
Bring it back up, you tap it to the side, tap it to the side.
04:20
Straight, up, tap, tap, straight, up, tap, and tap.
04:36
Alright, that's it for the five moves, I hope you guys enjoyed it.
04:39
For more information about that workout, I'm going to need you to grab a copy of Golf News
04:42
tabloid and I'm going to see you soon.
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2:51
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