Sunday, July 24, 2011

Exercise of the week - Glute Bridge

Lie on your back with your knees bent and feet on the floor. In this position you maintain your neutral spine (the normal curvature of your back).
You initiate the movement using your glutes and move your hips toward the ceiling.  Only your shoulders and heels should remain in contact with the floor.
Hold this position and then lower your hips toward the floor.
See to that you don’t get your glutes in contact with the floor.
See to that you keep your core activated at all times.
Don’t drop your hips while performing the movement.
Performance meter
The execution of this exercise should be continuous. Even though it activates the glutes, it is a good mobility exercise for the lumbar spine. Individuals who lead a sedentary life or perform their daily activities in front of the computer will find this exercise extremely beneficial for their lower back.


Frank Mapranny, 
HOD Fitness, 
Your Fitness club

Sunday, July 17, 2011

Seated Leg Curl

The seated leg curl machine should be adjusted to suit your height and your limb length. See to that your back is supported by the back support pad.
The back of your lower leg is on top of the padded lever, a few inches above the ankles. The lap pad is then secured above your knees. Hold on to the side handles on the machine as you point your toes straight.  See to that your legs are fully straight right n front of you.
You then pull the lever as far as possible to the back of your thigh. It is important that you keep your upper torso neutral at all times.
In a controlled manner you then release the lever by extending your legs and get it back to the starting position.

Caution
See to that you do not use weights that you can’t control. The form is an important aspect of this movement. There is a possibility of hurting your lower back and your hamstring.
Performance meter
The seated leg curl is a much better isolation exercise in comparison to the lying leg curl.



seated-leg-curl (1).jpg
Frank Mapranny, 
HOD Fitness, 
Your Fitness club

Tuesday, July 12, 2011

Mix Vegetable Omelette


Ingredients:


For pancake:
15 gms Wheat flour
15 gms Bengal gram flour
100 ml Milk
1/2 Egg
1 tsp Olive Oil
a pinch of Salt
For Filling:
50 gms Cauliflower
25 gms Carrot
25 gms Peas
25 gms Tomato
15 gms moong (boiled)
Salt and Chilli Powder to taste

Procedure
  • To make the pancakes sift the flour along with the salt.
  • Add the egg and gradually add the milk.
  • Mix and beat thoroughly till the batter is smooth and free of lumps.
  • Allow the batter to remain in a cool place for about an hour.
  • Heat little oil in a frying pan.
  • Pour a spoonful of the batter on it.
  • Cook one side till it is light brown and then turn the side.
  • Now cook on the other side.
  • Make the pancakes of all the batter.
  • To make the filling cut the vegetables into small pieces and carrots in shreds.
  • And also mix that moong boiled with the vegetables
  • Cook on low flame the cut  vegetables till it gets little crisp on non- stick pan.
  • Spread this filling on the pancakes and roll them and serve hot with the chutney

Calories:- 185 kcal
Proteins:- 10.5 gms

Juhi Jadhav, 
Nutritionist
Your Fitness club Pvt Ltd.

Sunday, July 10, 2011

Exercise of the week - Press ups

1.      Place yourself parallel to the floor while holding your body up at arms length. It is important that you maintain a neutral spine through out the movement.
2.      The hand position will be wider than your shoulder width.
3.      You initiate the movement by lowering yourself downward until your pec nearly touches the floor as you inhale.
4.      Press your body back up as you exhale and you squeeze your pec at the top of the movement.
5.      You continue with the movement and complete the desired number of reps.
Variations
If you are a beginner and you can’t handle your body weight. It would be advisable to perform knee press-up or you can execute the exercise against the wall instead of the floor.
As you get stronger, you can perform the exercise in an incline.
Performance meter
Press up or push up activates the movement of the shoulder blades. The shoulder blades come together (retract) as you descent and then they move each other (protract) when you ascent,
Additionally, it helps in the development of the serratus anterior, a muscle that helps in stabilizing the upper girdle, especially, the shoulder. To activate the serratus anterior you need to focus on protraction of the shoulder blades.
As a body weight exercise it helps in the recruitment of smaller stabilizing muscles.

. 15610716_pushup.jpg


Frank Mapranny, 
HOD Fitness, 
Your Fitness club

Monday, July 4, 2011

Exercise of the week - Deadlifts


Exercise of the week – Dead lifts
Stand in front of the barbell with a shoulder width stance.
 See that you maintain your back as straight as possible, bend from your knees and bend forward maintaining your neutral spine. Grasp the bar using a medium (shoulder width) overhand grip. This will be the initial position from where you drive the weight off the floor.
Tip:  You can use different variation of hand grip or use wrist straps if you find the barbell slipping from your fingers.
Driving with your legs and maintaining your upright position you get the weight of the floor, while you breathe out. In the upright position, keep your chest up while the weight hangs under your hips.
You drop the weight back to the initial position. This descent is executed by bending from your knees and maintaining an upright torso. When the bar is in line with your shin you are ready to perform your next repetition.
Caution:
  • This exercise is contraindicated for individuals with lower back problems
  • Please execute this exercise with perfect form
Variations
You can use dumbbells instead of the barbell



Frank Mapranny, 
HOD Fitness, 
Your Fitness club