Rujuta Diwekar's Rakshabandhan Special Fitness Advice: 3 Exercises Men Must Do
Rujuta Diwekar's Rakshabandhan Special Fitness Advice: 3 Exercises Men Must Do
Celebrity nutritionist Rujuta Diwekar's advice for all brothers on Rakshabandhan. She says doing these 3 exercises regularly can help boost your testosterone, dopamine and growth hormone.
Rakshabandhan is just one day away! Brothers and sisters out there, are you all set to make the day a bit more special this year? Treat your loving brother with his favourite dishes and desserts or surprise your sweet sister with best gifts! Whatever the surprises are, keep health on priority so that your siblings are fit and fine. Celebrity nutritionist Rujuta Diwekar has a sisterly advice for all brothers on Rakshabandhan. She wants all men to do three exercises so that they can have healthy hair, flat stomach and glowing skin. These are: Squats and Deadlifts and Chest press. She said performing these exercises regularly can help boost your testosterone, dopamine and growth hormone. Below are the steps on how to do these exercises:
How to Do Squats the Right Way
Squats can benefit your joint and muscle health, as well as improve your posture. However, incorrect form will make the exercise ineffective and lead to injury. Here's how to do a proper squat:
Get in the top squat position, keeping your feet about shoulder-width apart.
Screw your feet into the floor and keep your chest up.
Ready to squat! Start the movement by bending your knees and pushing your hips back.
Inhale while you lower, and as you squat down.
Squat down till the back of your thighs is parallel to the floor and pause there for a second.
Keep your core engaged and braced throughout the move.
Exhale on your way back up, and drive through your heels.
When you stand, do not push your hips too far forward. Tuck your pelvis into a neutral position.
How to Do Deadlifts Correctly
Deadlift is a great compound exercise that can work several large muscle groups at the same time, given that it is done properly. Deadlifts strengthen your glutes, hamstrings, core, and back. It's commonly practised with a barbell. But you can also use dumbbells, kettlebells, or even resistance bands. Here are steps for doing a classic deadlift using a barbell.
Stand behind the barbell, keeping your feet hip-width apart and your knees slightly bent.
Hinge at your hips, pushing your butt way back while bending slightly at your knees. Make sure your back stays flat.
Now, grip the barbell with your hands, which should be placed wider than your knees.
Keep your shoulders pressed down, away from your ears, slightly internally rotating your elbows.
Lift the weight, pushing through your heels and keep your core tight.
Straighten your knees first, and then reverse the hinge at your hip to stand up.
Once you come to a standing position, pause and squeeze your butt to ensure that your legs are straight, with no arch in your low back.
Lower the bar, keeping your back straight and push your butt out as if you are going to sit down in a chair. Release the weight after it is on the ground.
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How to Do a Chest Press Using Dumbbells
The chest press specially works the pectoral muscles of the chest, and helps improves upper body strength or build muscles. This strength training exercise can be done using dumbbells, barbells, a Smith machine, suspension trainer, or even resistance bands. It is advisable to perform this exercise under the guidance of a qualified trainer, particularly when pressing with heavy weights. Below are step-by-step instructions of doing a chest press using dumbbells.
Lie back on a bench or floor with a dumbbell in each hand.
Position the dumbbells at the shoulders with your upper arms bent at about 45 degrees to the body. Your palms should face forward.
When you're ready to lift, exhale and push the weights upward, and straighten the arms so that the weights almost meet over the top of the chest.
Don't lift the weights with sudden or explosive force. The weights should follow a shallow arc.
The head and shoulder blades should not rise off the bench or floor.
Inhale and lower the weights to return to the starting position in a control manner.
Beginners can try three sets of 10 exercise repetitions using an appropriate weight.
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