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Monsoon Workouts for Men



By Sanhati Banerjee

While working out in the monsoon may seem to be a difficult project for some or while some of you might just want to skip exercise around this time, think again, there could be a fitter way of enjoying the rains! Here’s how to do that in the comfort of your home and using close-to-zero equipment. By Althea Shah

 t’s raining outside and all we can think about is hot tea, samosas, bhajias to pep up the mood and complement the state of relief that the rain brings on after the scorching summer heat.
Thinking of a workout may not necessarily be on the top of your mind at this time of the year but exercise can help you maintain your fitness even in this dull and lazy weather.
So what now, can’t go out, rain has spoilt your day? Who wants to walk till the park, let alone that it must be mud-slushed by the time the showers stop. And hey, you are surely not thinking about taking out your car and facing the blues of messy parking?
But, worry not. You can still keep the kilos off the bay by trying out these exercises without the discomfort of stepping out of your home. And if you are a beginner, then, this could just be your best time to kickstart a fitness regime.
Enjoy the rains while being active and happy.
The Cardio
Jump Rope: Take a skipping rope and do some jumps.
Jumping Jacks: This is a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.
Dance: Dancing can also help keep the blues away. No one’s watching you. It will encourage you to try stuff that you normally would not give a shot at and it is a great calorie burner. Just play some music, get in your sweat pants and start. You can also keep playing dance videos or a dance tutorial show on TV and copy the moves.
Gardening: If you have a little corner in your home that you could nurture with love and care, try potting different flowering plants there.
Climb stairs: Just walk or run up and down the stairs in your building. If you do ten rounds of this, you will be justifying all that food you have binged on.
Walk: If you enjoy walking, invest in a treadmill. You can gradually increase your pace on the machine as you go along. You could walk to the rhythm of the falling rain! If you are lucky to have big bay windows, then place it adjacently.
Working out at Home
There are a few exercises you can do at home with minimum-to-little equipmentat your disposal, any time of the day. Exercise for 45-minutes-to-an-hour with moderate intensity for four-to-five days a week.
Warm up: Begin your workout with a 10-minutes warm up session. Include side stretching, jogging on the spot, skipping or jumping jacks.
Lower Body
Squats: Standing with your feet hip/ shoulder width apart, bend your knees and slowly squat towards the floor. Slowly come up. Do this 10-15 times. Rest for a moment and then repeat. You can hold dumbbells in both hands to add intensity.
Follow this with leg raises, both sideways and front - two sets of 30 reps each.
Abdomen
Upper abdomen crunches: Lie on your back, raise one leg mid-air, support the back of your head with your hand and raise the head to the knee of the raised leg. Repeat with alternate leg.
Mid abdomen crunches: Raise both legs and cross them at right angles to the body while you lie flat on the mat. Stretch both arms and touch your toes.
Lower abdomen crunches: Lie flat on the mat looking up to the ceiling. Bend each leg, one at a time.
Upper Body
Push-ups: Begin by standing in front of the wall / kitchen counter with your feet together. Place your slightly inverted hands on top of the counter top. With your arms a little more than shoulder width apart, bend the elbows and try and get your chest as close to the counter top as possible then power it back up. Do these for 10 times; rest for a moment and then repeat the same pattern.
You can do this on the floor – on a mat on your toes, military style. Try and get your chest as close to the mat as possible. Do these for 10 times, rest and then repeat.
Stretch
Don’t forget to stretch. Pick your space and a companion. You could even try yoga, it will calm your mind and help burn those calories.
And of course, it’s also a wonderful time to get a body massage to relieve your body of all those aches and pains in the body that you will getting with the workouts!
About the Author:
Althea Shah is Fitness Expert at Gold’s Gym India.


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