Serbian dancer and model Nataša Stankovic he often shares glimpses of his workouts on social media. Needless to say, she is extremely determined to stay fit and active. Accordingly, it’s back to strength training, giving us some much-needed fitness inspiration this week. In the video Nataša, who is married to a cricketer Hardik Pandyacan be seen doing TRX, suspension training, which included the TRX row, TRX squat, cable glute kickback and barbell exercises.
“Fall in love with taking care of your body. @natasastankovic__ is stronger and fitter in Yasmin Karachiwala’s Body Image!” read the caption. Look.
How are these exercises beneficial?
Decoding his workout routine, Varun Rattan, co-founder of The Body Science Academy, explained the benefits of each exercise.
The TRX series targets the major muscle groups of the back, including the lats, rhomboids, and traps, in addition to the shoulders and core. These suspension trainers are lightweight, compact and easy to store, allowing you to exercise in any environment, Rattan told indianexpress.com. The TRX series it is also beneficial because it helps build the shoulder stabilizers, spine erectors, and deep abdominal muscles, as well as improving coordination in daily activities.
How to perform a TRX row?
*Stand with your feet hip-width apart and your shoulders pulled back and down.
*Then pull yourself up with your arms slightly wider than shoulder-width apart and bend your elbows before slowly lowering your body back to the starting position.
– For proper posture and technique, make sure your back remains straight throughout the exercise. Beginners can do this exercise by standing more upright and move away from the anchor point.
“If you want to build strong in the legs using your own weight, the TRX squat is an ideal exercise. Not only is it great for the experienced, it’s also perfect for those with poor balance or mobility as the user can hold on to the handles the entire time,” explained Rattan.
How to perform a TRX squat?
*Start with the TRX handles in a standing position in the middle position.
* Keep your upper body straight and your elbows directly under your shoulders.
*Squat down, making sure your knees are bent at 90 degrees.
*Your arms should naturally stretch as you descend. Push through your legs to stand up again and repeat.
Cable glue recoil
According to Rattan, the cable glute kickback targets the glutes, which builds muscle, strength, and also improves athletic ability. It is also great for improving balance and stability, reducing lower back pain and improving posture.
How to perform a cable glute kickback?
*Beginners can secure the ankle strap around the thigh and set the cable on the lowest level of the cable machine.
*Extend your leg as far back as you can while engaging your glutes, making sure to hold the contraction for a moment.
– Maintain good form and control the movement to get the most out of this exercise.
Dumbbell Front Raise
The barbell front raise is an effective exercise for developing the anterior shoulder muscle. “Those who are new to this exercise must use light dumbbells. Take into consideration correct formbend your elbows slightly and keep your wrists in a neutral position,” Rattan said.
How to perform a barbell front raise?
*With a weight in both hands, exhale as you raise your arms and inhale as you lower the weight.
– It is important to lower the arms slowly and without swinging the weight. Beginners should aim for 1-3 sets of 12-15 reps.
Earlier, Natasha shared a gym video on her Instagram where she was seen working out with fitness trainer Nitesh Valmiki.
“Baby steps,” she captioned the post, which Valmiki re-shared.
What do you think of Natasha’s workouts?
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