This archive report was first published on 12 June 2020.
On a typical day, you might see people at the gym lifting weights or running on treadmills. However, with most gyms still closed, it's time to think outside the box and get creative with your workouts. One unconventional yet effective piece of equipment is the humble tyre.
According to fitness trainer Peter Obare, tyres are a great way to build strength, endurance, and burn calories. They're also versatile and can be used for a variety of exercises, from squats and lunges to deadlifts and planks.
"It targets various muscle groups yet it occupies less space compared to other equipment. It is versatile in terms of the workouts one can do with them and also most are readily available," Peter said in an interview.
Some of the exercises you can do with a tyre include mountain climbers, squats, walking lunges while lifting up the tyre, deadlifts, planks, tire flips, and jumps. But before you start, make sure you lift the tyre properly to avoid injuries.
"Just like in the gym when lifting any weight, the proper form is everything. And by form, we mean the way the workout is executed. If you are about to flip a huge tyre, approach it like you would do a deadlift workout. The back should be straight not arched," Peter advised.
So, do you need a big tyre to realise benefits? Not necessarily. There are numerous tyre exercises that work on various muscle groups, and the size of the tyre may not be the same for each exercise.
Some of the tyre exercises you can try include:
- Back and forth flipping or continuous flipping of the tyre.
- Tire box jump which involves jumping in, top with knees slightly bent.
- Hopping in the tire, in and out.
- Tire climb planks which is alternating touching down and up the tire to strengthen your arms and abs.
- Explosive step-ups which is stepping on the tire.
- Tire carrying which you can do with lunges or while running.
