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?
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*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 of the abdominal muscles make the difference. “Kettlebells are just one of many tools we can use to target mobility but the key lies in consistency, repetition, and proper form,” shared Dr Chaudhry.
Do you workout daily? (Photo: Freepik)
When you perform exercises that specifically engage the abdominal muscles, whether it’s through dumbbells, bodyweight exercises, or other forms of resistance training, you’re stimulating the muscles to work harder, asserted Dr Chaudhry.
“This increased activity leads to calorie burn, which, when paired with a healthy diet, can reduce fat deposits, including around the belly,” said Dr Chaudhry.
Calisthenics and even cardiovascular activities such as running or cycling can also contribute to a healthy being as long as the core muscles are consistently activated.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.