It has been almost two weeks since Hari Raya ended, and as per usual, most Malaysians who feasted on lemang, rendang, and traditional kuih-muih during the two-day festival have one question in mind:
How do I get rid of the festive weight gain?
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Grab a bottle of water and gear up, because ONE Championship’s Muay Thai talent Azwan Che Wil shares the perfect method to combat your worries. Here is an effective home workout routine from the Kelantan native.
#1 Run, Forrest, Run!
The gyms may still be closed per the conditional movement control order in Malaysia, but that does not mean you can’t enjoy a walk or sprint in the outdoors.
Azwan, who hones his craft in the Muay Thai flyweight division, loves nature, and if given the chance, he would rather avoid treadmill.
“With the gyms being closed, a lot of Malaysians have made it an excuse to not work out, or to carry on their regular fitness activities,” he said.
“Sometimes, you don’t really need a place to train at all. Open your doors, lace-up, and have a walk or a sprint according to your fitness levels.”
Whatever it is, just don’t try what Azwan does to test his limits – racing a train!
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#2 Work That Core
One of the most overlook aspects is the strength of one’s core, a very significant part of every martial artists’ arsenal.
Apart from sit-ups, which help strengthen your abdominal muscles, other core workouts train those rarely tested muscles in your lower back, pelvis, and hips.
All these combined give you much better strength in the midsection, also helping you to shed down on your waist sizes.
“Try setting up a target for yourself, and slowly increase it day by day. Try adding flutter kicks, side planks, full planks, and leg holds to see a better result,” Azwan said.
If you would love to take things to another level, then you could try this instead:
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#3 Don’t Forget To Take A Break
While chasing your fitness goals, rest is of equal importance too. Though some professional athletes might barely take a break in their quest to attain their goals, Azwan believes otherwise.
“During the off-season, I don’t train as intensely as when I’m undergoing a fight camp, he says. “If we train with the same intensity all-year-round, we might end up burning ourselves out within a couple of months.”
“Set a timetable, with perhaps one or two days of rest in between. Also, if you get tired during your core workouts or your cardio sessions, stop, drink some water, and continue again.”
https://www.instagram.com/p/B_PaI4Els–/
Download the ONE Super App for more workout routines.
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