To achieve fitness goals, you must have a well-planned plan. Especially when you are fasting during Ramadan, it is also very important. Training without a plan can be very dangerous and can also make you go to waste. However, you must know a number of factors that you need to consider when you want to do exercises during Ramadan, including about body conditions such as fatigue, hydration, and other things. The following 5 main exercises that you can do to help you maintain (and improve) your health and fitness
1. Barbell squat
The squat involves most of the muscle groups in your body. This exercise can also help to maintain your lean muscle mass. Doing 3 sets of 6 reps will help you maintain muscle mass and maintain strength and control your body fat.
2. Kettlebell swings
This is good for all muscle groups in the posterior parts such as the hamstrings, gluteus, lower back, etc. Do 3 sets with as many reps as you can for 1 minute.
3. Barbell bench press or dumbbell bench press
One of the best exercises for the whole upper body! Do 3 sets with 6 reps.
4. Single-arm bent-over dumbbell row
This exercise is for the back muscles as well as maintaining and also developing core balance and stiffness of your body. Do 3 sets with 6 reps on each side.
5. Cardio with a static bicycle for 30 minutes
The process of burning calories when using a static bicycle depends on body weight, duration, and training load. For example, men weighing 70 kg can burn 260 calories when using a static bicycle with a moderate training load for 30 minutes. The number of calories burned can increase if the training load is increased even though the training duration remains the same.