"My pilates girls Janhvi Kapoor and Sara Ali Khan burning it up."
In a video, Sara Ali Khan and Janhvi Kapoor were working out and getting fit together.
They regularly do this, working with pilates trainer Namrata Purohit.
The two Bollywood actresses performed a variety of squats that involved stretching their legs sideways.
Sara and Janhvi also did half push-ups, which involved them crossing their feet and resting their weight on their knees, pulling their body forward and building shoulder and arm strength.
They also did a few stretches to mimic mountain climbing.
Their workout was completed by stretching their legs backwards.
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Namrata posted the video and wrote:
“Going with the flow… it was a flowin’ kind of day yesterday.
“Friction training… really activating the entire body and the fascia too.
“My pilates girls Janhvi Kapoor and Sara Ali Khan burning it up.”
Janhvi and Sara frequently take part in pilates which are a type of friction training.
Friction training incorporates intentional challenges and obstacles to enhance physical and mental conditioning.
In this context, friction relates to the resistance encountered during the workout, creating a dynamic training experience.
Weight loss coach Garima Goyal explained:
“This approach is designed to go beyond traditional exercise routines, pushing individuals to develop a broader set of skills, including strength, agility, problem-solving and adaptability.”
The environment plays an important role in friction training as it usually takes place in unpredictable surroundings.
This could involve outdoor terrains, urban environments with structures or specially designed courses.
Garima says a common element of friction training is the incorporation of functional movements.
These exercises replicate real-life activities, integrating multiple muscle groups and advocating for a comprehensive perspective on fitness.
Garima elaborated: “This might include lifting, carrying, crawling, jumping, and climbing, all designed to enhance overall strength, flexibility, and coordination.”
Sandbags, kettlebells and battle ropes can be used to increase the intensity of exercises and simulate real-world activity demands.
Friction training also incorporates elements of high-intensity interval training (HIIT).
According to Garima, intense bursts of energy followed by short rest periods improve cardiovascular fitness and contribute to the workout’s overall effectiveness.
She said: “This combination of strength training, agility exercises, and cardiovascular conditioning creates a well-rounded and efficient approach to fitness.”
When it comes to friction training, safety is vital.
To minimise the risk of injuries, participants are encouraged to focus on proper form and technique.
Trainers play an important role in helping participants through each challenge, ensuring that they are performed safely.
Doing it Correctly
A proper friction training workout involves a combination of careful planning, attention to form and an understanding of the principles behind this exercise.
Understand the Basics
Become familiar with the principles of friction training, which often involves functional movements, varied environments and intentional challenges.
Warm-up
Do a thorough warm-up to prepare your muscles and joints for the main part of the workout.
Incorporate exercises that increase heart rate and stretches to improve flexibility.
A simple exercise is light jogging.
Create a Friction Workout
Choose or create a workout that suits your fitness level and goals.
This could involve obstacle courses, functional movements or a mixture of both.
Make sure the workout includes a combination of strength training, cardiovascular exercises and challenges that are both physically and mentally stimulating.
Prioritise Form
Pay attention to proper form and technique during your exercises to reduce the risk of injury.
If you are unsure about the correct form, it is advised to work with a trainer or participate in a class.
In Sara Ali Khan and Janhvi Kapoor’s case, they train with Namrata Purohit to ensure they exercise correctly and maximise their fitness potential.
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