Over next three weeks, lets daily do 3 sets of 33 squats. Even 3 sets of 11 will be good enough to start with. The focus is on technique. Here is how you get started. Remember to take a selfie of your quadriceps and then compare them with a selfie 33 days later. No more pencil legs.
- Stand with your toes behind a line on the floor.
- Put a chair / stool 6-9 inch behind you.
- Stand tall with your hands out-stretched.
- Have your feet shoulder width apart.
- Keep your feet parallel to each other.
- Look straight ahead (unlike what I do in the video, I look down).
- While squatting down, don't arch your back.
- When you squat down, don't let your knees cross the line in front of the toes.
- The trick is to stick your butt further back such that when you squat, your butt touches the chair / stool behind you (further lower than in the photo above).
- Squat down over 3-4 seconds, as soon as your butt touches the chair / squat, come back up over 3-4 seconds.
- Avoid any jerky movements and focus on technique of each repetition.
- As soon as the form seems to be getting compromised, stop.
- Maybe start with 3 sets of 11 if 33 seem too many right now.
- Over next 1-2 weeks, build it up to 3 sets of 33. Trust me, it'll happen.
- Look at increasing the range once you can do 3 sets of 33 squats 3 times a day.
Enough theory. Let's get started. One rep at a time.
Keep miling and smiling. In the long run, that's all that matters.
The Dawn Wall is an attempt to climb the impossible wall by someone who the society had given up on. This blog is about learnings from this documentary esp. Kintsugi (Golden Joinery) & Wabi-Sabi (Impermanence & Imperfection).
Do we teach our kids to focus not just on their “doings” but also on their “beings?” What makes their hearts and souls beautiful and unique? What makes them happy and at peace? What virtues can we laud and appreciate? What do they have to show the world, which goes beyond academic accomplishments?
Once exercise and sports has a negative connotation, children would not be excited about them in the future even when they become aware of all their benefits. As parents, teachers and mentors we need to be careful because our well meaning actions could scar the next generation for life.
In 2014, 33 year old wholesome Amit, weighing at 104kgs, had taken his mother to hospital for kidney disease but was shocked to find his own blood sugars to be crazy high. This is his transformational story of moving for himself and his loved ones. This is a longer version of my column Run&Bee in Hindustan Times.
I would have never guessed that half of India Inc. employees would want to be more active to get fit for their families, as compared to a quarter who would for their own personal goals. That’s what Dr Divya Parashar and I found on a survey done at the Knowledge Conclave of Global Association for Corporate Services (GACS) focusing on Travel, Tourism and Hospitality as part of white-paper for Corporate Wellness Program we co-authored.
Kids today are not as active or healthy as our generation (35-50 yrs) when we were young because the comforts are much more now. Rather than preaching them to be active, we need to start moving with them. Be a role model.
No one is extra-ordinary. Actions are!: Last weekend, while the thousands ran Mumbai marathon, 3 ordinary working class Indians, made their way to Brazil135 ultra marathon, and made India proud. Followers had become leaders. That is the need of the hour.
A quarter to one-third of ladies experience heavy menstrual bleeding (periods). As if the society had done enough harm to repeatedly remind them that sports and exercises are very unladylike, these ‘painful’ periods acts like a massive deterrent to be themselves.
No amount of stability whether in-built in running shoes from the best brands or customised insoles (orthotics) are going to give you a long term solution. Only when you move and load those foot arches, similar to muscles in the rest of your body and even mind, will they get strong.