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METRO WORKOUT

Climb up and climb down

Photos: SHILPA NAIR ANAND

One-two-one-two The average step is six-inch high. The basic step, the knee lift, leg side and leg curl

Steps. Not the staircase, but the six-inch step that is part of equipment as part of aerobics. Step in combination with dumbbells is an excellent means of conditioning muscles.

Shubhaa Sathish, a fitness instructor, says that this one is not recommended for those who have knee problems, severe joint conditions or other problems with bones. This routine is recommended for those who have been doing aerobics for a while, not recommended for starters maybe after a month into the routine. The average ‘step’ is six inches high, and by adding two more inches.

After the warm-up exercises come the basic step routine. The motion is similar to that of climbing and getting off a single step, this is combined with the bicep curl.

The routine follows the 1-2, 1-2 beat. Step up, curl the bicep with the dumbbell, step down. Again the same step-up, curl – straighten and step-down rhythm. The routine is ideal for conditioning lower hip, thigh and calf. The bicep curl, as the name suggests focusses on the bicep. There is the basic right step (the right leg) and the basic left step (for the left leg).

Then comes the knee lift, wherein if one steps onto the step with left leg then you lift (fold from the knee) and do a hammer curl with your hand/arm. A hammer curl (at the elbow) is also good workout for the biceps, the motion is like that of a hammer. The knee lift with the step is ideal for the quadriceps or the front of the thigh. You can feel the muscles resisting the workout and protesting too. But the key is to go on and on, for that toned body.

After the basic step and the knee lift, you are bound to be pooped with every single muscle in your body protesting.

But Shubhaa says it is not the time to take a break because it will set you behind in terms of the momentum. Therefore it is time to move on to the leg curl combined with the front raise. Step onto the step with the right leg, curl your leg (shown in the picture) backwards and raise your hand with the dumbbells in front. The leg curl works the hamstring and the front raise is good workout arm, shoulder and upper back. If your body is all ready to quit, Subhaa says, some more. Then it is time for the leg side step. Step up, lift to leg side ways and side raise (sideways). Perfect for the outer thigh and the side raise helps as in front raise for the upper torso.

Bottom line: Excellent for conditioning your body, but only if you are fit as a fiddle.

Downside: Could get a bit strenuous.

Contact: 98958 00826

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