Suggested workout – Hip, Core and Lower Body
Shilpa had lower back issue and knee issue. “We, first, needed to strengthen specific muscle which supports knee and lower back i.e. hip, inner thigh, outer thigh and the core,” said Channa.
How to do it: Do squats for hip, loads of abdominal exercise, plank side, plank crunches and L-sit hold.
Shilpa had lower back issue and knee issue. “We, first, needed to strengthen specific muscle which supports knee and lower back i.e. hip, inner thigh, outer thigh and the core,” said Channa.
How to do it: Do squats for hip, loads of abdominal exercise, plank side, plank crunches and L-sit hold.
Suggested workout: Abdominal workout
“We had to work very hard on abs. Stomach has 4 muscles – rectus abdomen, internal external oblique and transverse oblique,” said Channa.
How to do it – When you do crunches and leg raises, it works on your rectus abdomen. Cross crunches and cross leg raises helps to work on internal external oblique and plank helps inner most layer of abdomen transverse abdomen.
“We had to work very hard on abs. Stomach has 4 muscles – rectus abdomen, internal external oblique and transverse oblique,” said Channa.
How to do it – When you do crunches and leg raises, it works on your rectus abdomen. Cross crunches and cross leg raises helps to work on internal external oblique and plank helps inner most layer of abdomen transverse abdomen.
Suggested workout – Gain muscle in overall body
“Ritesh was very thin and there was no muscle in his body and had good fat percentage. To get rid of fat, we worked on chest, back, mid-section and lower body,” said Channa.
How to do– Plan a 3 day workout: chest, shoulder, triceps on Monday, back and biceps for Wednesday and legs for Friday. This should be done in high intensity for 45 min with good nutrition plan.
“Ritesh was very thin and there was no muscle in his body and had good fat percentage. To get rid of fat, we worked on chest, back, mid-section and lower body,” said Channa.
How to do– Plan a 3 day workout: chest, shoulder, triceps on Monday, back and biceps for Wednesday and legs for Friday. This should be done in high intensity for 45 min with good nutrition plan.
Suggested Workout – Gain muscle in overall body. He had Ectomorph body type.
“Ayushman’s body doesn’t gain fat and not even muscle so we had to work on upper body like chest, back and arms. His stomach was in good shape. So we used to pull up and rows for back and heavy workout for chest and arms to gain muscles,” said Vinod Channa.
How to do it – Work on declined, bench press and incline for chest along with dumbbells fly and parallel bar. Also one should do a lot of arms workout with dumbbells.
“Ayushman’s body doesn’t gain fat and not even muscle so we had to work on upper body like chest, back and arms. His stomach was in good shape. So we used to pull up and rows for back and heavy workout for chest and arms to gain muscles,” said Vinod Channa.
How to do it – Work on declined, bench press and incline for chest along with dumbbells fly and parallel bar. Also one should do a lot of arms workout with dumbbells.
