Alison Clews, a personal trainer at the Dubai-based Ignite Fitness and Wellness, demonstrates the third exercise in our eight-part weekly series of kettlebell workouts. Do this bench workout alone, incorporate it into your own fitness routine or watch this space over the next five weeks to create a comprehensive total-body, strength-building regime.
1. Rest your left hand on the bench and make sure you have a good grip. Ensure one knee is placed squarely on the bench so as to not slide off.
2. With your right hand, begin to pull the kettlebell up towards your chest. It is important that the wrist, elbow and shoulder are aligned to avoid straining those areas.
3. Now, swap sides and follow the same steps. This will work the back muscles, shoulders, chest, abs and arms.
Tips/things to remember
When starting this exercise, be careful when selecting weights. To pick up the kettle bells, always bend the knees and keep the back straight, pushing the weight through the heels. When putting the weight back, engage the core, keep the back straight and bend the knees.
Benefits
Upper body strength, muscle endurance and it also engages the abdominals.
Reps/sets
Ideally 16 to 20 reps x 3 sets for each exercise.
Business Insights
- As per the document, there are six filing options, including choosing to report on a realisation basis and transitional rules for pre-tax period gains or losses.
- SMEs with revenue below Dh3 million per annum can opt for transitional relief until 2026, treating them as having no taxable income.
- Larger entities have specific provisions for asset and liability movements, business restructuring, and handling foreign permanent establishments.
MATCH INFO
Uefa Champions League final:
Who: Real Madrid v Liverpool
Where: NSC Olimpiyskiy Stadium, Kiev, Ukraine
When: Saturday, May 26, 10.45pm (UAE)
TV: Match on BeIN Sports
If you go...
Fly from Dubai or Abu Dhabi to Chiang Mai in Thailand, via Bangkok, before taking a five-hour bus ride across the Laos border to Huay Xai. The land border crossing at Huay Xai is a well-trodden route, meaning entry is swift, though travellers should be aware of visa requirements for both countries.
Flights from Dubai start at Dh4,000 return with Emirates, while Etihad flights from Abu Dhabi start at Dh2,000. Local buses can be booked in Chiang Mai from around Dh50
COMPANY PROFILE
Name: HyperSpace
Started: 2020
Founders: Alexander Heller, Rama Allen and Desi Gonzalez
Based: Dubai, UAE
Sector: Entertainment
Number of staff: 210
Investment raised: $75 million from investors including Galaxy Interactive, Riyadh Season, Sega Ventures and Apis Venture Partners
Quarter-finals
Saturday (all times UAE)
England v Australia, 11.15am
New Zealand v Ireland, 2.15pm
Sunday
Wales v France, 11.15am
Japan v South Africa, 2.15pm
The specs
Engine: 2-litre or 3-litre 4Motion all-wheel-drive Power: 250Nm (2-litre); 340 (3-litre) Torque: 450Nm Transmission: 8-speed automatic Starting price: From Dh212,000 On sale: Now
