GlobalSpa
08-Jul-2019
Former captain of the Indian cricket team, MS Dhoni is known to be one of the fittest players. It is his disciplined routine and active lifestyle that has gotten him the title of being one of the greatest captains. Here’s how he keeps himself fit and healthy. Even at the age of 37, turning 38, M.S Dhoni is still much more active and energized, mostly because of his diet plan and his workout routine. His dietary habits play a crucial role in deciding the fate of his fitness. He drinks a lot of water and follows a balanced diet with right amount of protein, fats, and carbohydrates. Dhoni prefers home cooked food which helps him stay active instead of having junk food. Though he loves having butter chicken, he makes sure that his daily diet is healthy and light.
3-V Grip pulldown - You grab the V-bar, with the palms facing each other, stick your chest out and lean yourself back in order to better engage the lats. Using your lats, pull the bar down as you squeeze your shoulder blades.
4-Dumbbell Chest Press- Lie on the bench with a dumbbell in each hand, push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abdominals in, and tilt your chin toward your chest. Lower the dumbbells down and a little to the side, roll your shoulder blades back and down, push the weights back up, allow your shoulder blades to rise off the bench.
5-Lateral Pull Down - Grasp the bar with a wide grip, keep your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move.
6-Dumbbell Rowing- Set a bench up at a 45° incline and lie chest-down on it. Grasp a dumbbell in each hand and row them up to your chest, squeezing your shoulder blades together at the top of the movement.
7-Dumbbell Curl- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
8-One Leg Deadlift - Stand on one leg and hold the kettlebell on the same side. Keep that knee slightly bent and perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
9-Reverse Lunges - Stand with feet and shoulder width apart, hands at side of your hips. With your right foot, step back about one and a half times your normal stride length, landing with the ball of that foot on the ground and your heel up. Lower the back leg straight down until it gently grazes the ground or close to, creating a 90-degree angle in the front leg. Push through the heel of the front leg to return to standing position, bringing your right foot back in line with your left. Repeat on the left side.
