Staying Alive...: Top Six Exercises

Here is a list of simple exercises that can be performed at home.

#Gym equipment not required

Push-Ups

‘Push-ups’ is old school & a very effective exercise for the chest & arms.

Well, you can’t deny the fact that a guy with a well-built chest looks more smart & attractive than a normal guy. So, former or the latter? It’s up to you

There are many variations of this exercise but the common one is with arms shoulder width apart.

See illustrations for better understanding.

SET: 03

REPETITIONS: 10-15

The Classic Push-Up

Muscles worked during Push-Ups

Pull-ups/chin-ups

When I started with pull ups, I found it very difficult & challenging, I couldn’t do a single pull up, well that leads to frustration and you feel like passing it on and doing other exercises but don’t make that mistake.

It’s the primary exercise for the back and it increases your pulling strength which can be a boon in dangerous situations like hanging from a cliff. J

If you can’t do a single pull up, don’t be disheartened, hang on to the bar as long as you can or start with a much lower bar or take support from friends. Doing this will gradually develop your strength and then you can perform 8-10 repetitions or more.

People usually mistake pull-ups & chin-ups as same exercise but there is a considerable difference. Both exercises work the back muscles but chin ups focuses on biceps as well.

SET: 03

REPETITIONS: as much as you can

Chin-Ups

Pull-Ups

The video features actor Rahul Dev doing pull-ups. Make sure you give it a watch J

Running/jogging/sprinting

“Run Lola Run” or “Maze Runner” or “Forest Gump” what do they have in common?

Yes! You are correct, “Running”. The best exercise to lose overall weight/burn unwanted fats.

It’s been recorded that running for an hour burns about 560 calories, jogging an hour burns 490 calories & walking burns 245 calories. (Data may vary person to person as per shape, size & built)

#it’s highly recommended to run/jog on the ground rather than the road. The road is hard & concrete, as you stamp your feet during the activity there is no absorption but a reaction that may injure your legs where the soil on the ground works as shock absorber, hence no injury.

What matters is speed versus distance, it’s better to focus on the distance rather than speed. Try for a long run at a controlled pace and as you get better you can work on speed.

The only thing you need is a good pair of running shoes and you are good to go.

Benefits of running to state a few are improved heart rate, stamina, relieves stress, strengthen bones and burns fats faster. So, Running should be a must do activity on your check list.

Skip rope

This one is a fun filled activity that kids love, ‘skipping rope/ jumping rope’.

People think it effeminate, they don’t understand the benefits of this exercise; they take it lightly & pass it on. Skipping rope is equivalent to jogging/running; it’s a great cardiovascular exercise that can be done indoors, all you need is a rope.

You must have seen boxers and athletes skipping rope before their main event. It’s also a great warm up exercise and a part of champion’s workout.

SET: 03

REPETITIONS: set time interval of 3-5 minutes

Crunches

‘Crunches’ which means to crush is a form of exercise that contracts the abdominal muscles & decreases the fat around the stomach. It defines a set of six or eight pack abs.

There are many variations of the crunches that effect different group of muscles in the abdominal region. Here is a demonstration of a simple crunch.

SET: 03

REPETITIONS: 12-15

ROADIES fame VJ BANI

Squats

I have a painful experience with squats, the time when my gym trainer made me do 400 squats on my first few days, all of my thigh muscles contracted & I felt like RobocopJ. Next morning, as I stepped out of my bed, I fell and sat on the ground, I couldn’t stand, my legs felt weak due to strenuous leg workout. I couldn’t even sit to shit, yeah! Thanks to that arsehole trainer, good thing is I recovered the next day.

Squats is an excellent exercise for the legs, it works the thighs, hips, buttocks & quads. Women squat a lot to make their butts attractive, well that’s much appreciated J but it works wonders on men too.

Why do squats?

Helps your leg muscles work more efficiently making day to day activities easier to perform.
Improves mobility & balance.
Improves running performance, makes you faster.
Tones your lower body.

SET: 03

REPETITIONS: 12-15