#workout #homeworkout #kavitanalwa
How to do High intensity workout II उच्च तीव्रता वर्कआउट(व्यायाम) II By Kavita Nalwa II
In this video of Kavita Yobics , Ms, Kavita Nalwa Celebriety fitness trainer is telling how to do High intensity workout along with its benefits.
You can also view our others fitness related unique videos and get total fit body in just few minutes away.
How to do High intensity workout II उच्च तीव्रता वर्कआउट(व्यायाम) II By Kavita Nalwa II
In this video of Kavita Yobics , Ms, Kavita Nalwa Celebriety fitness trainer is telling how to do High intensity workout along with its benefits.
You can also view our others fitness related unique videos and get total fit body in just few minutes away.
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LifestyleTranscript
00:00 Hello & Welcome at F3 Kavita's Yobics. So, you all look very very energetic.
00:22 Well, I am sure you all have done a good workout for 3 days as I told you.
00:27 And today is the 4th day & today we are going to do a little more high intensity workout.
00:33 And our intensity will increase & our time volume will also increase.
00:37 Correct, so in the 4th day we will start. But once again I would like to remind you that if you have eaten food
00:43 and if you have eaten a good heavy food then you can do the exercise after 2.5-3 hours.
00:48 And if you have done light snacks then you can start after 1.5 hours or at the most 2 hours.
00:54 Correct, first thing is if you are doing this on the concrete floor or the floor of your house
01:00 then you have to wear your shoes.
01:03 Right, so that's all you have to do & you have to keep a water bottle with you.
01:07 Because it is very very hot these days in fact.
01:09 So, I would like to tell you & one more important thing
01:12 If you want to make your body fit or attractive then this is the right time.
01:17 Correct, so don't worry about sweating because the more you sweat you will feel more energetic.
01:24 Alright, so here we start with our 4th day stretching.
01:29 So, again we will start with the but remember
01:33 before we start any workout this part is very delicate.
01:37 Correct, so first of all we have to
01:39 we have to rotate the neck 2-3 times very slowly gently similarly
01:47 and back
01:51 and start your stepping
01:54 and this time we will do for around 2 minutes slowly slowly
02:00 and the rest 3 minutes we will be doing little faster.
02:05 You will start 2 minutes very slowly & after that you will increase the speed for 3 minutes.
02:13 Correct, but you have to remember that when you start the exercise
02:18 So, this is not something fast food, it is not that you have started fast food.
02:23 You don't have to go really fast.
02:26 Exercise is always done very slowly.
02:29 Correct, and it is done with much enjoyment.
02:31 So, first slowly for around 2 minutes slowly
02:36 then increase the speed
02:40 and in this speed you can do it for 2 minutes more
02:45 and then you can challenge yourself and the rest 30 seconds
02:51 you increase the speed little bit
02:55 and then slowly slowly slowly just slow down, slow down, slow down, slow down and
03:01 slow down and just after 5 minutes take a break
03:06 breathe out, have a sip of water
03:10 rest for 30 seconds and after 30 seconds
03:14 you start again and this time again
03:18 stepping up
03:21 you have to bring your knees little bit high
03:25 and this time you have to do 1 minute slow and 1 minute fast.
03:31 Correct, 1 minute you will do stepping up slow with high knees and 1 minute you will do fast.
03:39 But remember one thing that when you do stepping you have to bring your feet forward like this.
03:46 and you don't have to take it down, you have to lift your feet up
03:52 most of the people do it by hitting their feet on the ground, you don't have to hit them on the ground but you have to lift your feet up.
04:00 Correct, so again just
04:02 do the stepping
04:05 1 minute slow and 1 minute you have to increase the speed little bit.
04:11 So, this is you are going to do for 2 minutes
04:16 after 2 minutes again take a break and after 2 minutes the same
04:22 1 minute slow and 1 minute fast
04:27 and after this
04:32 2 minutes again take a break and after that
04:35 just 1 minute left, in that 1 minute you have to bring your knees high
04:41 and i am sure after 3 days of practice you can bring your knees more high.
04:47 Correct, because the more you practice the more your body flexibility increases.
04:53 So, you have to bring your knees more high.
04:57 This is 1 minute you will be doing.
05:04 Well, so just take a rest and relax and after that
05:08 we have repeated the exercises that we have done for 3 days.
05:12 we have done all these exercises, rotations etc.
05:15 so, since these are the warm up exercises, we will do these rotations for 4th day also.
05:22 You don't have to miss on that because these exercises give a very good warm up to your joints and muscles.
05:28 we will do the rotation of the waist
05:31 do this
05:33 and then side bend
05:36 then front bending and back bending that we have done in the last video.
05:44 and after doing all these exercises, you have to do the exercise of your legs.
05:48 Correct, you have to lift up your legs and then you have to lift up all the sides.
05:53 Till now you were doing this, this one you did lifting up.
05:57 and now, you have to add that when you do your stepping
06:02 not after stepping, when you do your warm up
06:05 all those leg exercise and hand rotations
06:09 after this you have to start, for the 4th day you have to add a little jogging.
06:16 you can do it after all those exercises or in between all those exercises
06:23 where you feel comfortable, you can add this jogging.
06:27 you can do jogging in the first day also.
06:29 because the first day of jogging, though you are doing it at the 4th day
06:32 but since this is the first day of jogging, you have to do it simply, very slowly.
06:40 and then this jogging you can do for around
06:45 2 to 3 minutes
06:48 you can do jogging for 2 to 3 minutes daily
06:51 then take a break
06:54 breathe out, have a sip of water and then again jog for 2 minutes.
07:01 that is overall you have to do 5 minutes of jogging.
07:06 so, till now you have to do all those exercises which you have been doing
07:11 after that you have to continue jogging along with all those exercises.
07:16 correct... and don't have to go fast
07:19 don't have to go very-very slow and enjoy
07:23 correct...
07:25 because you have to take care of the end result that
07:27 30th day you will find yourself totally transformed person
07:32 the person who looks really fit, healthy & attractive
07:38 glamorous, gorgeous, dashing
07:42 after 5 minutes of jogging
07:45 2 to 3 minutes then break, then again 2 to 3 minutes then break
07:50 correct... like I said you don't have to do it continuously if you feel you are tired
07:55 your capacity is low, no problem
07:57 because the more we work out our stamina increases and our capacity increases.
08:05 this is the best part about the workout
08:07 the stamina never builds up in a day or two, stamina always builds up step by step.
08:14 so, if we did 2 minutes on the first day, then 3 minutes, 4 minutes, 5 minutes that's how you increase the stamina
08:20 and the capacity as well as the flexibility.
08:22 breathe out and then after that
08:26 this time we will lift our legs and our hands also
08:34 but remember you have to incorporate all those exercises
08:38 you have to add jogging and you have to add this exercise
08:43 this you can do around 10 to 12 in the beginning
08:49 see, the rule of exercise is that you have to increase it
08:55 like if you have done 10 on the first day, then do 11 on the next day
08:59 on the next day do 12 or 13
09:02 so, this is how you have to increase your exercise
09:04 this is the fitness mantra that I am telling you
09:07 that the exercise you do on the first day, do it slowly from the beginning
09:14 see how you feel and then increase about a minute
09:19 and if you are doing repetitions then do 1 or 2 repetitions
09:22 so, take it slowly and very gradually
09:25 after this again when you bend on this side
09:28 so, you have to bend on the side and when you bend on the side then 1
09:33 this you can do around 10 to 12 in the beginning
09:40 you can see that my legs are in front and I am just bending
09:44 10 to 12
09:46 if you want to do it alternatively then do it alternatively
09:56 and when you bend you have to breath out
09:59 so, this you can do around 10 to 12 like I said
10:05 so, in the exercises that you are doing you have to include 5 minutes jogging
10:09 but in 5 minutes you have to keep taking rest
10:13 after that you have to include this exercise
10:16 around 10 to 12
10:18 then apart from that side bending you have to include around 10 to 12
10:24 correct, and after this one more thing, when we did last time you have to lift up your legs like this
10:31 right, now what you have to do is, like the wall is in front of me
10:34 so, what I will do is take a support of the wall
10:37 bend a little bit here, spine will be straight
10:41 hips should be up and lift up your legs like this
10:46 this first day you can do 5 to 7
10:49 second day you can do 7 to 8, then 8 to 9, 9 to 10, one by one
10:55 you can do 2 to 3 repetitions like this
10:57 and from here you have to lift up your legs with your hip joint
11:01 usually people what they do, they lift up their legs from the floor which is wrong
11:06 lift up your legs with your hip joint
11:08 so, this exercise you can include in that
11:13 and when you are doing the exercise
11:17 just breath out and cool down, for cool down you have to do is
11:21 bend from here, very slowly, just bend, you have to loose your body
11:27 just slowly, slowly, slowly, slowly bend and just relax
11:32 just relax and then again
11:34 squeezing your body up and then
11:36 when you will come up, your drop shoulders will bring you up and then when you will come down, your shoulders back to the position
11:45 so, wherever you feel you are tired, when you are jogging, when you are stepping
11:49 whenever you feel you are tired, just lift up your legs like this and bend down
11:55 give it a good stretch
11:57 feel the front and then back
12:01 this will give you a very good stretch and then you will feel more relaxed
12:13 so, this is the fourth day and you have to continue this exercise
12:16 till 3 more days, that is 4th, 5th & 6th
12:20 first 3 days we have seen and now 4th, 5th & 6th
12:23 you have to continue this for 3 days and remember
12:26 you have to increase the things for half a minute or 1 minute
12:30 and if you feel you don't want to increase it, no problem, but at least you have to do as much as you can
12:37 and you have to keep gradually increasing
12:41 if you are doing repetitions, then 1 or 2 repetitions
12:43 if you are increasing the timing, then no problem you can increase the timing, if you don't want to increase it for 1 minute
12:48 then increase it for 10 seconds, increase it for 20 seconds, increase it for 30 seconds
12:53 its all up to you
12:54 like i said, don't punish yourself in exercise, just love exercise because you love your body, because you love yourself
13:01 because you love your family
13:03 so, always believe in a healthy fit body
13:06 if you are just very slim, you are very thin but you are not healthy from inside, then there is no point
13:12 but here through exercise you are not only reducing your weight
13:18 but also you are making yourself healthy and fit from inside, that is the best part of every low-intensity yoga
13:26 so, till 4th, 5th & 6th, you have to do this for 3 days, after that what's the next step, i am going to tell you
13:32 intensity or volume will increase and 3rd day i am going to see a beautiful you
13:39 correct, so for more queries you can reach me on the email id given on the screen & don't forget to subscribe this channel
13:46 [Music]