Gul Panag does “Chakrasana”

Gul Panag does “Chakrasana” with her son Nihal as she sets lofty fitness objectives.

They follow your lead. Not as you say, Gul wrote as the post’s caption.

Due to the many obligations that come with becoming a parent, self-care is frequently neglected. Gul Panag, however, does not. The star, who prides herself on leading a healthy, active lifestyle, has transformed her workouts into quality time with her son Nihal. It, therefore, came as no surprise to find Gul and Nihal mastering Chakrasana, commonly known as Wheel Pose, in her most recent Instagram photo, demonstrating that being in shape can also be enjoyable.

They follow your lead. Not as you say.,” Gul wrote the two cute photographs of Nihal and her having a good time while exercising together.

Follow the instructions listed below to perform Chakrasana.

How to carry out the Chakrasana

• Spread your feet hip-width apart while you lay flat on your back.
• Kneel while keeping your feet close to your body on the ground.
• Position your palms such that the fingers point in the direction of your shoulders and that your elbows are at shoulder width.
• Breathe in and place your palms on the ground. Lift your hips, elbows, and shoulders. Your feet ought to be firmly planted on the ground.
• Raise your body to the air, rolling your spine into the shape of a semi-circular arch.
• Try to keep your arms and legs as straight as you can. Take a few seconds to hold the position before going back to the starting position.

The star recently shared details of her regular exercise regimen. “Running to start the week. It supports me in seizing the day. And the week, psychologically,” she wrote in a caption that was posted with a selfie in the mirror.

“By adhering to my tried-and-true technique of balancing strength, endurance, and flexibility, I’m gradually working back to regaining fitness. I work out for 2-3 days a week (a mix of traditional, plyometric, and HIIT), run three days per week, and practice yoga once. I wind up working out my strength and endurance on some days. I wind up exercising my flexibility and strength on other days. On other days, I work on my flexibility and endurance. Sometimes only perseverance. Or agility or strength,” she continued.

Why is weightlifting essential?

For total health, it’s crucial to concentrate on weight training in addition to cardio exercises like running or fast walking, according to certified fitness trainer Sameeran Chetia. He claims that lifting weights helps increase bone density in addition to preserving muscular mass. As people age, their joints become more vulnerable to issues like osteoporosis and arthritis, which can be prevented by implementing a healthy weight training regimen.

A minimum of 30 minutes of HIIT (high-intensity interval training) should be performed, beginning with targeted floor exercises and bodyweight training. According to Dr. Manjunath Sukumaran, holistic health coach, chief facilitator, and creator of Harmony Wellness Concepts, an effective workout regimen consists of three primary elements: flexibility, resistance training, and endurance training.

A scientific recommendation for an adult is five hours per week of moderate activity, 2.5 hours of vigorous exercise, or a combination of the two, according to Dr. Richa Kulkarni, chief consultant physiotherapist, KINESIS- Sports Rehab and Physiotherapy Clinic, Pune. A healthy mix includes the right amount of flexibility exercises, cardiovascular activity, and strength training, depending on the individual’s age and health.

How to change up your workouts

• Can try to lengthen the duration or increase the number of reps or sets.
• Reduce the time between exercises.
• Intensify resistance exercises with the use of body weight, kettlebells, medicine balls, etc.
• Decelerate or accelerate the movement.
• Try doing a high-intensity workout one day and a full-on full-body toning the next.