What's GOOD for you..
HOW TO WORKOUT INSIDE
MILLIONS of us are
★ spending hours indoors because of coronavirus. But now top TV trainer Jessie Pavelka, who has just launched new fitness app JP4, has come up with the ultimate home workout to stay in shape. He tells the Daily Star’s JAMES MOORE: “You can fit this simple, effective, all-over body routine into your day
Simple marching, jogging on the spot or stair climbs for 3-5 minutes to up your heart rate and get blood flowing. Do it to cool down too, but more slowly.
Great for: Triceps, chest muscles, shoulders, lower back and core.
1. Kneel on the floor, together.
2. Palms flat, hands shoulder-width, fingers facing forward, and shoulders over your hands. Feet together, your back flat, and your abs pulled in.
3. Slowly lower your body toward the floor, until your chest touches the ground.
4. Push back upward. Continue pressing until your arms are fully extended at your elbows and you’re back at the top of the position. with your feet
Great back.
1. Lie on the floor, knees bent, feet flat on the ground, with your arms at your side and palms down.
2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes and keep your abs drawn in.
3. Hold your bridged position for a couple of seconds before easing back down. for:
Hip mobility, glutes, lower
Great for: Oblique muscles at the sides of your waist.
1. Stand with your feet at shoulder width and your knees slightly bent.
2. Place your arms and hands in a “Hands Up” position
3. Twist your torso to one side, raising your knee and taking the opposite elbow to that raised knee.
4. Return to the start position and perform the exercise again, this time to the other side.
Great for: Arms, shoulder strength.
1. Sit on a chair or step. Hold the edges with your hands, knuckles facing forward.
2. Press into your palms, lift your body without the need to travel anywhere. Just put on some music, and get going.”
Do as many reps as you can of each exercise before moving on to the next. and slide forward just far enough that your bottom clears the edge.
3. Lower your body, bending the elbows to 45-90 degrees, pausing for a second, and then push yourself back up to the start position. Ensure your arms are supporting your weight.
Great for: Core, glutes, legs, posture.
1. Keep your upper body straight, core engaged, shoulders relaxed and back, and your chin up, focusing on a point a few feet in front of you.
2. Step forward with one leg, lowering hips until both knees are bent at 90 degrees. Make sure your front knee is directly above your ankle, not pushed out too far, ensuring your other knee doesn’t touch the floor. Keep weight in your heels as you push back up to the start position.
Great for: Core strength, stability.
1. Lie on the floor, arms by your side, bending your legs at the knee. Brace your abs to slowly raise your legs.
2. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the floor as you curl. Your knees should remain at the same angle, head kept straight with neck and shoulders relaxed.
3. Inhale and slowly return to the starting position.
Great for: Legs, glutes, core.
1. Place the top of one foot on a step or bench, then your opposite foot in front of the bench.
2. Engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your front leg, bending at the knee.
3. When your front thigh is parallel to the ground, hold the position for a second ensuring your rear knee doesn’t touch the ground.
4. Push up through your front heel, keeping your torso upright, returning to start position.
5. Switch legs and repeat on the other side.
Great for: Endurance, core strength, agility.
1. Get into a plank position, making sure to spread your weight between your hands and your toes.
2. Ensure your hands are about shoulderwidth apart, back flat, abs engaged, and your neck is straight.
3. Pull your right knee into your chest as far as you can.
4. Then switch, pulling that knee out and bringing the other knee in.
5. Keeping your hips down, control your pace to ensure the muscles are working under tension rather than momentum.
Great for: Legs, lower body, core.
1. Keep your feet at shoulder width apart and pointed straight ahead.
2. As you lower your body your knees should not go past your toes.
3. Your back should not round out.
4. Avoid dropping your shoulders forward. Your lower body should be the only part of you moving.
● Find out more at pavelka. co.uk/jp4
HOME COOKING:
All the home cooking we’re doing could make us healthier. A study in Taiwan and Australia found doing it up to five times a week increased the odds of being alive in 10 years by 47%.
TOFU FOR TICKERS: Tofu could give your heart a boost, with a study in the US linking consumption more than once a week with an 18% lower risk of heart disease.
HAT’S BRILLIANT:
Even if you’re staying at home, you can still join Wear A Hat Day on Friday to support brain tumour research. See braintumourresearch. org for digital events.