Your stay-at-home workout plan: It’s arms and shoulders day

Read on for a bicep, tricep and shoulder workout you can do without leaving the house.(Shutterstock)
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Updated 30 March 2020

Your stay-at-home workout plan: It’s arms and shoulders day

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares a bicep, tricep and shoulder workout you can do without leaving the house.

Exercise 1: Bicep Curls

For each of these exercises do a round without weights as a warm up. For bicep curls you’ll need either dumbbells, tins of soup or water bottles (fill as required to adjust the weight). Stand straight with your feet shoulder-width apart and start with arms by your sides, with weights facing in towards the thighs. As you lift your forearms (keep elbows and upper arms locked in the same place) curl the weights up to face the chest, squeeze the arm muscles and slowly relax your arms to start position. Repeat 10 times.

Exercise 2: Bench dips

One for triceps and shoulders. Find a sturdy chair, bend your knees until you are parallel with the chair and place your hands behind you on the chair’s seat. Your knees should be bent at a 90-degree angle and hands should be shoulder-length apart. Lower your torso to the floor, then extend your arms back up. Do not push with the legs and keep the glutes close to the chair. Repeat 10 times.

Exercise 3: Lateral shoulder raise

This can be done with or without your weights. Start in a standing position with weights at your side and hands facing in. Pinching back your shoulder blades, slowly lift both arms out to the side until your weights are parallel with your chin, then slowly return to the start position. Repeat 10 times.

Exercise 4: Overhead tricep extension

This can be done seated or standing. Grab one of the weights with both hands and raise it over your head, keeping your elbows close to your ears. Lower the weight behind you by bending at the elbow but keeping your shoulders still. Raise the weight by fully extending your arms, pausing to squeeze at the top. Repeat 10 times.

Repeat the whole workout another two times.

Consult a doctor before starting any new or strenuous exercise plan, or workout with a personal trainer to make sure your technique is correct at all times.


Missing your salon? How to care for your hair while you #StayHome

We speak to a hair expert on the dos and don’ts of at-home hair care. (File/Instagram)
Updated 30 March 2020

Missing your salon? How to care for your hair while you #StayHome

DUBAI: As salon-goers face the closure of spas, salons and barbershops, we speak to Haneen Odeh, founder of UAE’s Snob salon for her take on the dos and don’ts of at-home hair care.

Many men and women who rely on salon visits to keep their lengths healthy could be left wondering what to do between now and their next visit to a professional hair stylist. But just as important is what not to do (read: DIY trim job) to avoid ruining your hair and having to impose your own personal period of self-isolation once the pandemic is over due to a ruined haircut you tried to pull off in the bathroom mirror.

Don’t bleach your own hair
“For those who usually go to the salon to dye their lengths blonde, roots may be starting to show now. And while it might be tempting, I would strongly urge to not bleach your own roots. Lightening dark hair is a very complex multi-step process that requires years of experience and professional grade products only available at salons. Bleaching your hair incorrectly might result in burning and damaging your hair. Instead, opt for a root spray such as the L'Oreal Paris Magic Root Cover Up Concealer Spray. Otherwise, you can always conceal your dark roots with a headband or try wrapping your hair up with a scarf.” 

Do deep conditioning treatments
“Use this time to nourish your hair with a deep conditioning treatment. A lot of people simply apply it in the shower on wet hair for a few minutes and call it a day, but that way means that your lengths aren’t getting the full benefits of the product. Think of hair like a sponge, when it’s wet, it’s already full of water and cannot absorb anything more. So to make sure the product is fully absorbed into your locks, towel dry your hair after shampooing and then apply the treatment. Leave it on for 15-20 minutes and then rinse. You’ll see a huge difference.” May we suggest The Let It Go Circle hair mask from Davines, which is designed to boost hydration and revitalize dry and brittle strands?  

Don’t pick up the scissors
“When you’re bored, it might be tempting to pick up the scissors but, and I can’t stress this enough, don’t trim your own bangs or make any big changes to your hair cut on your own. It will inevitably go wrong and you will end up paying more to get it fixed in the long run. Try out some new hairstyles instead. There are plenty of tutorials on YouTube so experiment a little and get your hair professionally cut once it’s safe to do so.”

 Don’t over wash
“The more you wash your strands, the more you strip the scalp of its natural oils, and that in turn makes the scalp produce even more oil, which causes you to wash your hair more often — and the cycle goes on and on. Now is the perfect opportunity to give your lengths a break and cut down on the washing. Your hair might get oily, but once the adjustment period is over, you will notice that it will require less frequent washing.”

Do try scalp treatments
“Too often, we pay attention to the lengths of our hair and give our scalp no attention. But caring for your scalp improves the overall health of your tresses, stimulates hair growth and gets rid of dandruff due to product buildup. Scalp treatments range from serums to salt scrubs, so pick a product that suits your hair needs. Le Labo's basil-scented Scrub Shampoo uses black sea salt and menthol to clear away dirt and cool scalps down.”