Ever wondered how our grandparents still have the stamina of a thirty year old while a fifteen minute treadmill run can get the best of you? It’s no secret how the fitness game has moved towards aesthetics and conditioning (those bicep curls be the best!) and away from the basic principles of keeping fit – Strength, Stamina and Endurance.
There’s a wealth of information about health and wellness that is accessible to us, all we have to do is look into our past. Back in the days of organic diets, zero processed food and without the ease of technology, our forefathers had it tough – and one way to stay on your toes was to be tougher! Here are a few workouts inspired by our grandfathers that shall not only make you fitter, but stronger:
1. Pushups – A Pushup is a total body functional movement that is great for increasing strength and has its own benefits while engaging both the core and lower body. Here are the steps to perform pushup.
a) Begin pushup by placing yourself in a high plank position, place hands firmly on the ground directly under your shoulders.
b) Begin to lower your body keeping back flat until chest gazes floor and keep your elbows tucked to your body.
c) Exhale as you push back to starting position. Repeat for 10-20 reps.
2. Bear Crawls – The Bear crawl is a strengthening cardio exercise that involves nearly all your muscle groups that includes your lower body, upper body and your core. Here are few steps to perform Bear crawls.
a) Crouch down with hands in front of your shoulder & keep your feet behind you with hips up in the air and look forward.
b) Crawl forward starting with your right hand with your left foot following with left hand and the right foot. Take forward steps depending on the space & turn around and walk back.
3. Jumping Jacks – Jumping jacks are one of the basic exercises that can be performed by anyone and upto a certain point everyone has done during his/her childhood. And these exercises are beneficial to both heart and lungs. Here how the jumping jack is executed.
a) Hold your arms at your sides to feet shoulder width, keep an upright standing position widen your stance so that your feet are below your shoulders.
b) Jump and extend your arms overhead with your feet shoulder width apart slightly bend your knees so that you can hop. As you hop or jump lifts your arms overhead. Give a wide amount of space between your feet.
c) Repeat this exercise for 10 to 20 minutes depending on your level of fitness.
4. Dips – Dips are defined as compound body weight exercise. Dips basically works on your chest, shoulders, back and arms. This how Dips should be executed.
a) Adjust your dip bar so that your toes barely reach the ground, thus putting all of your weight in your legs and bend your arms thus keeping your elbow parallel to your shoulder.
b) Support yourself on the bar by performing stable balance of your body.
c) Push yourself down and then create a strength to pull up thus creating stable strength and repeat this movement. Try to resist bounce back rather use all your strength which is the basic fundamental of this exercise.