Indoor workout for fitness, health

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EALTH

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He points out that if you decide to train fboer afiwtnaersesoofrywoeuirghbtlolosds,girtoius pimapnodrtfanmtitloy cmaendiinchalehriitstilolrnye.sDzseesnwese arens’ot astwroarneg,owf.e hywoeouaultslhdhosrtuealctdoudms,omŒuasemtnldoikntethhaalttyhalceshteacsnkd-ionu.pddz iovfidyuoaulr, esdhopuroldgrPahmysmicea,lwfihtnicehssynoeueadssanwineldl-ivdiedsuiganl poraactcioceacwhi.thetshteingguaidftaenrcteraoifnainginistoruncet orf twhe mosttlyimupnodretramntinpea.rNtsoomf tartatienrinhgo,wwhaicrdh wyoiuthweonroku, gthewbaotdeyr inneyeodus r͸s-ͺyshtoemur.s of rest, anSdanaellietrreebceofmorme ebned.s aelaitlirseticnatlhlyesmpeoarkniingg, awnedapreroecxepsosseedddtrointokos amnudchwteofofirzgzeytdarbinokust ethsepebcaisailclys oaftderinorkibnegfowraetterradinuirnign.g the day,

He shared these work-out tipsǢ he receoxmemrciesned. s ʹͲ reps and four sets for each

alancing on your knees instead of your yfeoeut bisuailndoythoeur gstoroedngmtho.dification while

Push-ups

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faecgining aint tahehfalonodrs. and knees position Place your hands on the ground on either bsiedeatoaf ycoumrfsohrotaubldl erdsi.sYtoaunrceknaepeasrts.hould nhale as you slowly lower your elbows toebsruinreg tyookuerecpheysotutrowcoarredms tuhsecglersouconnd-. Ptraucstedf.or a second in the lowered pogsirtoiound-.your chin may lightly touch the

xhale as you push up from the ground to your starting position. Srotaungdhliynʹatsop͵litfesetat nincefrwoni thotfhtheerilgehfttffoott.

Lunges

Yboauckr taonrdsodioswstnra, iygohut,rtchoersehiosueldnegrasgaerde,

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and your hands are resting on your hips.

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end the knees and lower your body tuhnetiflothoer. Abat cthkekbnoetetoismaoffetwheinmcohveesmfreonmt, the fbraocnkt tkhnieghe pisopinartsaltloelwtaortdhethgerofluonodr, banetdwyeoeunrbwotehiglehgtsi.s evenly distributed kPeuesphinbgacykourpwtoeitghhet sotnartthienghepeolsoitfitohne, front foot. vhaerniaytoioun’roefŒuthstesetxaerrticnisgeoǣ ut, try the classiWc

Mountain climbers

et into a plank position, making sure to ydoisutrihbauntedsyoanudr wyoeuigrhttoesv.enly between

◗ heck your formȄyour hands should be absouent gsahgoeudld, aenr-dwhiedatdh ianpalritg,nbmacekntf.lat, Pfaurlal syoyuoru rciagnh.t knee into your chest as Sbwrinitgcihngletghse, optuhlelirnkgnoeneeink.nee out and

eep your hips down and run your knees iAnltaenrdnaotuet ianshfarlinangdaansdfaesxthasliynoguwcaitnh. eachkleegpcyhoaunrgceo.re engaged and your back straight as you bring each knee forward. TIP:

Satnadntdowesitphothinetfienegt slhigohutlldyeor-uwtwidatrhda. pTahret

Squats

arms should be straight out in front.

◗ tkheepkinegetshteobpauckshstrhaeighitpasnbdatchkeweanrd, torso upright. The movement is similar tonscietttihneg kbnaeceksorneacchha iͻr.Ͳ-degree angle or lower, push back up through the feet to straighten the legs.

egin in the plank position, face down

Plawnitkhsy(o1umr fionr×ea4rsmestsa)nd toes on the floor.

Your elbows are directly under your

◗ shoulders and your forearms are facing sfohrowualdrdb.eYlouorkihnegaadt itshreefllaoxoerd. and you

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(Courtesy pic) Sanele Maseko doing beginner’s push-up.