Feb

Post-holiday workouts to get you back on track

To lose the extra holiday weight after overeating during the Chinese New Year, integrating strength workouts into your routine can boost your metabolism and speed up weight loss.

Humansa Rehabilitation and Wellness Enhancement Service is going to share with you two simple strength training exercises that you can perform at home.

Exercise 1
Targeting muscle group: Obliques

1. Stand up straight with feet shoulder-width apart. Hold a dumbbell on each hand.
2. Bend only at the waist towards the right side as far as possible. Keep your gaze straight to the front.
3. Hold for a few seconds then come back up to the starting position.
4. Do the same for the left side.

Note:

  • Focus on your breathing. Exhale when you exert the most force and inhale while returning to start position.
  • Repeat the cycle for 10-15 times and perform 3-4 sets of the above exercise. Take 1 minute break between each set.
  • Practice the above exercise for 2-3 times a week.
  • Beginners can start with using light dumbbells (around 2-3 lbs) or even water bottle.



Exercise 2
Targeting muscle group: Quadriceps

1. Stand a few feet away from a wall with feet shoulder-width apart.
2. Place an exercise ball behind the body and use the ball to support the back.
3. Slowly rolls the ball from the lower back to the shoulder blades until the thighs are parallel to the ground.
4. Slowly stand up again.

Note:

  • Make sure the knee of the front foot does not go over the toes.
  • Focus on your breathing. Exhale when you exert the most force and inhale while returning to start position.
  • Repeat the cycle for 10-15 times and perform 3-4 sets of the above exercise. Take 1 minute break between each set.
  • Practice the above exercise for 2-3 times a week.



Doing strength training exercises not only improves balance and flexibility, but also boosts energy levels and help with chronic disease management.

HUMANSA is a brand that signifies a ‘Humanised Approach’ in addressing the caring needs of people from different generations by providing a holistic health and wellness solutions; offering choices and supporting you on your journey with utmost professionalism.

If you would like to learn more about Humansa Rehabilitation and Wellness Enhancement Service, please visit our website at http://goo.gl/ubJrfF