#HumFitTohIndiaFit trend: Did our celebrities get their workouts right?

The Sun Salutation by table tennis player Manika BatraDid she get it rightThere are many versions of a sun salutation The form is not up to the mark Considering she is not a teacher she is doing what she knows But I wonrsquot recommend someone copy this videoWho should be trying thisIf done correctly the sun salutation is the best form of full body wakeup activity that anyone can do It can be tweaked to make it more intense or more meditative It should definitely be modified less backward bending for people with stiff backs when they are just beginners and gradually build the range People with knee issues can avoid deep lungesWhat are the benefitsEnergetically it reduces stress and improves focus The number of breaths in dynamic and static movement in sun salutation are in the ratio of 11 Therefore it is a great way to connect mind body and warm it up for the rest of the day Physically it opens the shoulders and entire back of the body with downward dog and activates the spine muscles with cobra poseWhat are the precautions one must practiceOne should get a good yoga teacher Gaze is very important Donrsquot throw the neck back Donrsquot sink into the shoulder joint in downward dog only so that you can touch the top of the head to the floorDeadlift by badminton player Saina NehwalDid she get it rightThe form was greatWho should be trying thisAnyone who wants to build strength and has done atleast six to nine months of consistent bodyweight training should tryWhat are the benefitsIt strengthens the lower back hamstrings and glutes Depending on the structure of the workout it is great to develop strength and power in the hips for increase in almost all sports performance It is one of the best functional exercises as well Itrsquos also part of the three main lifts in power liftingWhat are the precautions one must practicePeople with back issues like slip disc scoliosis or nerve issues like sciatica should be careful and perform this under guidance Always cool down after your workoutsBack walking by PM Narendra ModiDid he get it rightI am unsure what he is trying to do If it is just walking backwards it looks like he is leaning back and I am not sure why Normally you should stand or walk straight in neutral spineWho should be trying thisEveryone should try this We are so used to walking in one plane in one direction that it is very important to prepare the body and mind with different directions in movement planes and coordinationWhat are the benefitsIt improves balance reduces fear increases trust in oneself and improves spatial awareness awareness of your body in spaceWhat are the precautions one must practiceIf you are a heavy person or suffer from vertigo or your balance is weak in general then practice slowly Practice on a softer surface firstFitness drill by cricketer Gautam GambhirDid he get it rightThe form was great This is a skill drillWho should be trying thisThis is a very sports specific drill but which I feel should be done by everyone across all age groups The sitting position can be modified even to standing or a more supported seated position if one is unable to balance the way Gautam is doing itWhat are the benefits of this exerciseThis improves reflexes agility neuromuscular coordination Using two balls makes it even harder because it demands even more quickness It also improves hand to eye coordination Gautamrsquos position is also working his core since his feet are in the airWhat are the precautions one must practiceFor novices keep them in a more comfortable stance Start only with one ballPushups by Union sports minister Rajyavardhan Singh RathoreDid he get it rightHis form is very good he is also able to speak at the same time which shows comfort The repetitions are executed at speed which bring a conditioning element to the exercise and makes it harder to keep lumbar integrityWho should be trying thisAnyone can attempt to build strength with a push up You can start on your knees at the beginning and work progressively to your feetWhat are the benefitsPerforming push ups this way will bring your heart rate up and get a nice pump to the working musclesWhat are the precautions one must practiceBe mindful of where your elbows are tracking they should travel directly behind you and not to the side Do recruit your latissimus dorsi also known as your lats on the way up by squeezing your elbows closer to your body as you press away from the floorPlanks by cricketer Virat KohliDid he get it rightHis form is very good his knees are a nice height off the floor and the drive forward towards the elbows has power His body remains parallel to the ground throughout and there is a nice 90 degree angle at the shoulders and elbow jointWho should be trying thisThis is a nice exercise for everyone to attempt as long as they resist gravity and push away from the floor through their forearms shoulders chest and upper back avoiding any type of arching in the lower back It will lit your obliques on fire and work your glutes adductors and abductorsWhat are the benefitsAll these static holds are great stabilisers and antirotation exercises allowing smaller muscles to fire up and act as synergists to create stability and bring about goodmotor controlWhat are the precautions one must practiceTeaching points here are keeping a neutral spine at all time avoiding sinking at the hips and shoulders not holding on to the breath but exhaling as the knees drive to the side to meet the elbows and lastly replacing your footprints every timePushups by Shesh Paul Vaid DGP of JampKDid he get it rightHis form is very good you can tell hersquos a military man The elbows are staying tight to the body the arms are fully locked at the top the plank is active in the top position and the depth of his push ups is nice and lowWho should be trying thisEveryone can try this There are many modifications for beginners and people with physical restrictions It is one of the hardest bodyweight exercises to execute properly but push ups will strengthen the entire body and give people a lot of satisfaction once they up their repetitions countWhat are the benefitsChest and triceps are working together to lower and press the body up The abdominal belt is responsible for keeping a neutral spine and strong core throughout the movement and the pelvic region and legs have to stay active in order to keep form intact It is an allaround strength builder which requires no gym membershipWhat are the precautions one must practiceItrsquos easy to sink through the shoulders and arch the spine loose what we call the active plank position People also forget to shift their shoulders on top of their wrists which would compromise their shoulder joint and stop them from increasing their depth and repetitionsCatch up on all the latest Mumbai news crime news current affairs and also a complete guide on Mumbai from food to things to do and events across the city here Also download the new midday Android and iOS apps to 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