Bakhar Nabieva is a fitness influencer who recently shared a new gym video on Instagram. In it, Nabieva is seen doing squats with a barbell. She wore a white top and black shorts in the video. “The depth of squats is amazing,” commented one fan. How does she stay so fit? Read on to see 5 ways Bakhar Nabieva stays in shape and the photos that prove they work.
“Vitamin D helps keep your bones strong by regulating calcium levels. Maintaining adequate amounts of the vitamin is essential for your bone health. People deficient in the vitamin can suffer symptoms including muscle aches, muscle weakness and bone pain. In severe cases, by reducing calcium absorption, deficiency can lead to slower growth, bone softening and weakened bone structure, increasing the risk of skeletal deformities, osteoporosis and fractures,” says the Skin Cancer Foundation, which also advises applying sunscreen.
Nabieva always remembers to stretch. Especially before a workout. She shared this video on Instagram of herself doing some back and leg stretches. Nabieva captioned the post, “@gymreapers a little mobility work before I hit rock bottom on squats.”
“Mobility is essential for maintaining independence and performing daily activities as we age, due to the body’s need for movement,” according to ACE Fitness. “Regular mobility exercises are crucial as they ensure that joints move through their full range of motion (ROM), which helps reduce aches, stiffness, and pain. Flexibility and extensibility of muscles and connective tissues play a key role in this process, enabling efficient, coordinated movements. Effective mobility training involves slow, controlled movements that enhance joint function, improve the nervous system’s control of motion, and facilitate muscle contractions necessary for mobility.”
As you can see from her post, Nabieva likes to strength train to stay in shape. The Mayo Clinic states that strength training can improve your ability to do things. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”
Nabieva does a lot of squats to keep herself in shape. The Cleveland Clinic reports that squats “Works major muscle groups. Burns calories. Strengthens your core. Improves lower body strength. Enhances stability and balance. Betters your posture. Helps with flexibility and mobility.” What can’t they do?