Double Dip Squat & Double Pulse Bicycle #AToZChallenge

If you like something, you want more.

I am talking about only the first part. There is no place for excuses. You have to understand what is important to you, what is not. Today on day 4, you started liking your workout routine. Right?? Me too. So here I am giving you two workouts today. Yay… We are loving it.

Double Dip Squat

Stand upright with your feet shoulder-width apart. Extend your arms in front of you not higher than your shoulders. Your arms should be parallel to the floor. Now go down in the full squat. Your knees should not cross your toes, and thighs should be parallel to the floor. Now before coming to initial upright position take a dip in your hips. Make a pulsing movement. Come up a bit up and then lower down again. Then come again in standing position. This counts one.

Start with 2 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 45 – 60 seconds.

This double-dip squat works on your lower body, glutes, thighs, knees. Secondary muscles it works on is your core and abs. Remember to use your glutes muscles while doing any kind of squat. People use their legs and knees which strains your knees. Also if your knees cross your toes, knees will pressurize and you may end up with knee pain. So please do properly and in a controlled manner.

Double Pulse Bicycle

It is just like a regular bicycle crunch, rotating those legs and arms. You have to pulse twice every single time your knees come in. Pulse right elbow twice to left knee and left elbow to right knee. Keep those abs contracted throughout the movement. Make bigger circles with your legs as if you are pedaling a cycle.

Start with 1 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 30 seconds or 45 seconds.

This works on your core and tones your legs as well. Remember to tighten your core while performing this. If you use your back instead of abdominal muscles then it may give you a backache. So please do properly and carefully.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

The Body part of the day – D

Digestive System

Never live to eat, eat only to live

Do you fuel-in bad quality oil/gas in your BMW?? No, right. Then why are you ignoring your own body, the most efficient engine ever on earth? Why you don’t understand that you are so lucky to own this precious engine i.e. your body. It is more valuable than your BMW. Your body has become junk eating junk food. You eat for taste and it is like inviting diseases intentionally.The best and most efficient pharmacy is within your own system. It only works if you let it work properly.

My mother always says – साधु बनो स्वादु नहीं | That means be like a monk who has nothing to do with the taste of the food, don’t crave for taste. Due to that craving for taste, we do overeating. It is said that one should have breakfast like a king, lunch like a prince and dine like a pauper. That means heavy breakfast, medium lunch, and light dinner. This is because when you wake up in the morning your gastric fire is high in the morning and you hadn’t eaten anything since the last dinner i.e. 8-10 hours. So to calm that fire you should have heavy breakfast otherwise it may even cause you acidity problem. Breakfast should be done within 1-2 hours after waking up and dinner should be done 3-4 hours prior to going to bed. Few things to maintain a healthy digestive system :

• Give proper rest to your body.
• Eat right kind of food.
• Eat the right amount of food.
• Drink your food. (Chew till paste then swallow)
• Exercise and love your body.

Tip of the day

Remember my earlier post where I told about proper posture to maintain a healthy spine. You can use simple squats in your daily activities. Just be aware of your posture and movement. Learn properly how to squat, and do it well.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

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My previous posts of the #AToZChallenge –
A – Alternate Jackknife

B – Bicycle Crunches

C – Contralateral Limb Raises