Ninja fit­ness is the new work­out trend

…is the trend­ing new WORK­OUT fiT­NESS EN­THU­SI­ASTS ARE SWEAR­ING BY.

Health & Nutrition - - CONTENTS - Shalini Bhar­gava Direc­tor, JG’S Fit­ness Cen­tre

You may not be a gym nut, and ex­er­cises like run­ning, jog­ging and hit­ting the tread­mill do not seem ex­cit­ing enough to get you out of bed ev­ery morn­ing. Fret not, the pop­u­lar Ninja-war­rior work­out is here to your aid. Ninja fit­ness is noth­ing but a real-life, fun, fit­ness-based game that is sure to up your mo­ti­va­tional skills. All the ex­er­cises that are part of this train­ing are purely body weight-based and re­quire no equip­ment to sweat it out. All you need is your body and some good amount of Ninja drive and you are all set to em­brace the path of be­ing a fit Ninja. There is no doubt that the Amer­i­can Ninja War­rior is a big craze. Peo­ple be­long­ing to all age groups en­joy watch­ing the show owing to its tech­ni­cally ad­vanced video game-like qual­ity, packed with high risks and high re­wards. Fit­ness fa­nat­ics in­spired by the show have started to mimic the ob­sta­cle cour­ses in the show for their ev­ery­day train­ing.

Above all, the work­out offers one a great amount of phys­i­cal and psy­cho­log­i­cal health ben­e­fits.

To­tal Body & Func­tional Strength

Just like you en­gage your full body in ex­er­cises like CrossFit and yoga in or­der to build full body strength, you de­rive the same from per­form­ing Ninja war­rior train­ing. To­tal body ex­er­cises are a good op­tion be­cause un­like other work­outs, this train­ing helps you build your mus­cles in a way that is func­tional and in a way you can uti­lize the strength in a prac­ti­cal and sig­nif­i­cant way.

Bet­ter Co­or­di­na­tion

Con­tin­ued prac­tice of the Ninja work­out helps im­prove your co­or­di­na­tion to a great ex­tent. The var­i­ous com­plex body move­ments cou­pled with a range of chal­lenges ma­jorly aids in re­cov­er­ing both your whole body syn­chro­niza­tion and your equi­lib­rium. If in case you find an ob­sta­cle mainly chal­leng­ing, on a slow day, you can al­ways take a minute to try it about two or three times be­fore you move on with the work­out. You will even­tu­ally find that with ev­ery at­tempt, you will have an eas­ier time get­ting the mo­tion right and will im­prove in the way you are per­form­ing it.

Prac­tice Power Move­ments

One of the main rea­sons why ath­letes are so ag­ile and swift is be­cause they are con­tin­u­ally prac­tic­ing a va­ri­ety of agility and dex­ter­ity move­ments.

These move­ments com­prise very pow­er­ful and fast mo­tions, such as al­ter­ing di­rec­tion and jump­ing in a zigzag mo­tion from a stand­ing po­si­tion. These ac­tions and ac­tiv­i­ties help in build­ing strong mus­cles en­abling them to per­form pow­er­ful move­ments when­ever re­quired. Such agility work­outs mainly tar­get the lower body and will have you per­form­ing moves like squats, lunges and jumps to ad­vance the strength of your legs. If your aim is to have ro­bust and pow­er­ful legs, these ex­er­cises will def­i­nitely get you there. Prac­tice these three moves for starters:

Dou­ble Arm Lever

If per­formed with the right instruction, this is a very ben­e­fi­cial hand bal­anc­ing skill that can be mas­tered by any­one. The ex­er­cise teaches you to unite your up­per and lower body as one unit. This ca­pa­bil­ity is the on­set of con­quer­ing a full body con­trol. You can start the ex­er­cise by get­ting down on your knees. By bring­ing one knee for­ward, you should rest the top of your head on the floor as you slowly bend your el­bows into your sides. By grad­u­ally lift­ing your head, you must raise your legs off the sur­face and your toes must point straight in the back­ward di­rec­tion.

Front And Back Leg Scales

The Leg Scales is an ex­cep­tional work­out that works on leg strength. Although the ex­er­cise looks sim­ple, the mo­ment you com­plete a cou­ple of rep­e­ti­tions of the scale ex­er­cises, you will un­der­stand its dif­fi­culty level, even if you have been work­ing out your legs metic­u­lously. The ca­pa­bil­ity to hold your knees in a locked out po­si­tion with con­trol will work your leg mus­cles in a novel way. While you per­form front leg scales, you must en­sure that your shoul­ders are re­laxed and you must lock out your legs. Through­out the ex­er­cise, your back must be in a straight po­si­tion, chest must be fac­ing up­wards, and toes must be pointed as you lift your leg straight up­wards. En­sure you are not lean­ing your back or bend­ing your legs in any way. As you get a lit­tle com­fort­able with the moves, you can el­e­vate your leg higher. Sim­i­larly, while per­form­ing the Back Leg Scales, your legs must be kept locked out, the back must be straight, chest must be fac­ing up and toes should be pointed. It is im­por­tant to up­hold a straight line in your body as you el­e­vate your leg to­wards the

back. Stay away from lean­ing in the for­ward di­rec­tion, bend­ing your legs, or lean­ing your hips to the side.

Bi­cy­cle Kicks

In Bi­cy­cle Crunches or Bi­cy­cle Kicks, you should stretch your legs into the air in a way that you are ped­alling a bi­cy­cle. The fact that you al­ways have both your feet off the floor while per­form­ing bi­cy­cle crunches, makes the ex­er­cise a bit more chal­leng­ing than the stan­dard ab crunches. Char­ac­ter­is­ti­cally, keep­ing your legs off the floor works the lower abs and when your legs are kept flat, it ef­fi­ciently works the mid­dle abs. These ex­er­cises also work the rec­tus ab­domi­nus mus­cle (up­per abs) and gets you closer to achiev­ing great “eight pack” abs. In or­der to per­form Bi­cy­cle kicks, you must lie face up­wards and your hands must be placed be­hind your head, in a way that it sup­ports your neck with your fin­gers. Your abs must be tucked in­wards and your back must be pushed against a flat sur­face. Your knees must be lifted in to­wards your torso while you lift your shoul­der blades off the ground. By ro­tat­ing to the right, you must bring the left el­bow to­wards the right knee as you stretch the other leg into the air. By swap­ping sides, bring your right el­bow to­wards the left knee. Sub­sti­tute each side in a ped­alling mo­tion for three sets of 12 reps. Since the work­out is so chal­leng­ing, you will likely wit­ness very less suc­cess in the start, but will quickly be­gin ex­pe­ri­enc­ing the baby steps of im­prove­ment. These per­fec­tions are huge con­fi­dence boost­ers that will surely make you feel no less than a su­per­hero.

Just like you en­gage your full body in ex­er­cises like CrossFit and yoga in or­der to build full body strength, you de­rive the same from per­form­ing Ninja war­rior train­ing.

Dou­ble Arm Lever

Front Leg Scales

Back Leg Scales

By­cle Kicks

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