Zahan Kapoor on his fitness routine (Photo: Zahan Kapoor/Instagram)
Black Warrant actor Zahan Kapoor recently opened up about his fitness routine . Sharing that he doesn't go to the gym and instead works out in the basement of his house, Zahan, who is cousin to Ranbir Kapoor, Karisma Kapoor, and Kareena Kapoor Khan, shared that he prefers calisthenics. "I really like functionality. I exercise every day in my basement. I don't go to the gym. I do very functional. I do calisthenics. I love kettlebells. I do swimming and horse riding ever since I was a kid," shared Zahan.
He also opened up about "kaafi interesting" activity of rope flow. "Rope flow is a different mobility and balance tool for exercise. It helps with rotational movement training. It helps with agility and connects both left and right brain hemispheres. ' Kaafi interesting hai (It is very interesting). I learnt it from YouTube," Zahan told Fit Tak in an interaction.
As a cost-effective activity, rope flow can be done anywhere. It uses a rope to challenge the mind to do certain rotational movements, which while seeming to be low-impact, can help develop mobility and endurance.
How does it work?
By continuous rotation of rope in many planes of movement and patterns, rope flow increases mobility of shoulders and wrists, core stability, and overall body control, said Kushal Pal Singh, fitness and performance expert, Anytime Fitness. "It stimulates neuromuscular coordination because it dynamically utilises muscles," said Singh.
Advantages
As rope flow exercise doesn’t include jumping, it impacts the joints minimally and helps in strengthening them, said Aman Puri, founder, Steadfast Nutrition. "It helps enhance coordination because it involves movements that require proper brain and muscle involvement in a connected way. This helps improve coordination while handling the rope, improving flexibility and lowering the risk of injuries," said Puri.
Engaging both upper and lower muscles, it can act as a full body workout benefitting cardiovascular health as well. "Last but not least, rope flow exercise can be performed by people of different age groups, and doesn’t require any special equipment or machine other than a rope. Being portable, it is also a cost-effective exercise that can be performed and accessed by anyone, anywhere be it a rooftop or a park making it a convenient option. No additional training or skill is required for the rope flow exercise," shared Puri.
Singh listed the following pointers
*Increases mobility and joint health, particularly of shoulders, wrists and spine
*It increases athleticism, rhythm, as well as coordination
*It strengthens core and stabiliing muscles
*It helps with reduction of risk of injury by fluid movement
What to note?
*Start with basic patterns and progress to complex moves
*Focus on smooth, controlled movement rather than speed
*Perform with a properly weighted rope for better feedback and flow
*Maintain upright stance and relaxed grip in order to avoid strain
Dr Aashish Chaudhry, director and head, department of orthopaedics and joint replacement, Aakash Healthcare Super Specialty Hospital, New Delhi, said the way the exercises are performed and the engagement The abdominal muscles play the crucial role. As Dr. Chaudhry emphasized, "Kettlebells are merely one of numerous tools for enhancing mobility; however, the essential aspect is maintaining consistency, repeating exercises, and ensuring correct form."
Do you exercise every day? (Image: Freepik)
According to Dr. Chaudhry, when you do workouts targeting your abs—be it with dumbbells, calisthenics, or another form of strength training—you’re essentially making those muscles exert more effort.
"As this heightened activity boosts calorie expenditure, combining it with proper nutrition helps diminish fat stores, such as those around the abdomen," explained Dr. Chaudhry.
Calisthenics and even cardiovascular activities For instance, activities like running or cycling can also promote overall well-being provided that the core muscles are continually engaged.
DISCLAIMER: The content of this piece draws upon data available in the public domain as well as insights shared with us by specialists. Be sure to seek advice from your healthcare provider prior to beginning any new regimen.
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