Exercises and fitness tips

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Barbell Squat

Stand tall with both feet shoulder width apart and engage your core. Select the desired weight for the barbell and place it on the back of the base of your neck. Start by keeping your back straight, engage your core through out the entire movement. Simultaneously, inhale your breath and bend from both knees while lowering your body to a seated position and hold for a second. Finish the barbell squat by gently pushing both legs and lifting your body to a standing position and exhaling your breath out from your mouth. Repeat the exercise for the prescription below.

*3 sets of 12 repetitions, rest for 30 - 45 seconds in-between sets. 

Tips:

Make sure both feet are pointed in the same direction with your knees while lowering your body.

Keep both your feet flat on the floor and drive up through the heels. Refrain from pushing through your toes for it is bad on your knees and back.

Keep your back straight and core tight throughout the entire movement. 

Use a pad or towel around the barbell to give cushion for the neck. 

Bar Stand Push-ups 

This exercise is excellent and like doing a standard push-up however, it is much more challenging to your overall body strength, balance, and core. 

Grab a pair of bar stands and place them parallel to each other about two feet apart. From a starting position, grasp each bar and lower your body down, chest up and on your toes until you feel a light stretch across your chest. Push and drive through your palms and exhale your breath till you come to the top. Repeat the exercise for the prescription below.

*3 sets of 10 repetitions, rest for 30-45 seconds in between sets. 

Tips:

Make sure your hands and thumbs are firmly gripping the bars.

Keep your chest and body straight and engage your core.

Bar Stand Pull-ups 

This challenging exercise is used to strengthen your entire back, core, and balance.

Grab a pair of bar stands and place them parallel to each other about two feet apart. To start, sit in between the bar stands and firmly grip each handle and extend both legs out and rest your heels on the floor. Pull your body up, engage your core, and exhale breath until you feel your shoulder blades squeezing and hold for a second. Gently lower your body down to the starting position and repeat. Perform the exercise for the prescription below.

3 sets of 12 repetitions and rest 30-45 seconds in 

between sets. 

Tips:

During the exercise, exhale before lifting your body 

Exhale breath on the way day down.

Keep your legs straight and relax your heels.