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TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

LET YOUR BODY GET WARMED UP

Hello friends, today we are going to do the TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020.

I am 100 % sure by the end of the post you will know how to get ready to start an exercise and will get fully charged up.

So be mentally ready for it.

  • You might feel like doing a lot of exercises.
  • But the fact is it shouldn’t be done.
  • I would like to advise you to take suggestions from the trainer at your gym.
  • Ask them what exercises you should start as it is your first day at the gym.
  • If there is no trainer,

 DON’T WORRY

  • I am there I will help you all out
  • I will let you know how to start.

So, let’s jump in our shoes.

TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

1)STRETCHING NECK:TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • The very first thing to do when you enter the gym is stretching.
  • Stretching is the most important.
  • Before performing any exercise, you want your body to get ready to perform an exercise.
  • You need to make sure that you aren’t suffering from any pain.
  • You start with the stretching of the neck.
  • Rotate your neck. 4-5 times clockwise and 4-5 times anticlockwise.
  • Do up and down touch your chin to your chest and the back 4-5 times

NOTE: DON’T DO IT FAST DO IT SLOWLY

2)SHOULDERS:

  • Now for your shoulders open your hands wide in a flying position
  • Rotate it 5-6 times clockwise 5-6 times anticlockwise.
  • Next, you will make big circles with your hands in front 4-5 times clockwise and anticlockwise
  • I am a fan of cricket. ARE YOU?
  • So, in the manner bowler bowls rotate your hands 4-5 times front 4-5 times back.

NOTE: ITS BETTER YOU DO IT ONE HAND AT A TIME

3)COLLARS:

  • For collars warm-up, you have to put your hands straight up
  • At the level of your chest bring it down slowly do it for 4-5 times.
  • Now same in the flying position but this time you have to touch your hands to your thighs do it slowly.
  • You should feel a little bit of pressure on collars. Do it 4-5 times

NOTE: YOUR HANDS SHOULDN’T BEND THEY SHOULD BE STRAIGHT

 I am 100% sure with these

 “TOP 7 WARM-UP EXERCISE FOR BEGINNERS ”

 You are going to get ready for the exercise 

4)ARMS:TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • Just by talking about the arms muscle group what is the first thing that comes
  • In your mind barbell or dumbbells.
  • No, it shouldn’t be like that. It’s your warmup.
  • You just have to assume you have dumbbells in your hands and do the bicep exercise.
  • The same goes for the triceps. Do both at least 10-15 times.
  • Forearms put your hands straight up at your chest level
  • Rotate your wrist both ways and also do it up and down

Note: BE SURE NO DUMBBELLS

5)WAIST:

  • It is not like you are going to get 6 packs within 6 days
  • You will have to work hard for it
  • Now touch your feet together get balanced and rotate your waist with your hands up in the air at your chest level clockwise and anti-clockwise 4-5 time
  • Then widen your feet slowly go down stretch your hamstrings
  • Touch your right hand to your left foot and your left hand to your right foot. Do this 4-5 times.

Note: DON’T OVERSTRECH YOUR LEGS

6)THIGHS:

  • Take some back support and stand straight.
  • Now you have to pick your right leg up till your waist only your knee should bend.
  • Do this at least 10 times. Now with left leg repeat it.
  • Taking support with your hand this time stand straight touch your thighs together.
  • Now lift your right leg backside only the portion below your knees should move.
  • You have to bring it 90 degrees up till your knee’s backside.
  • Same with your left leg repeat this for 10 times.

 NOTE: DON’T PICK YOUR LEGS BACKSIDE WITH YOUR UPPER THIGHS

7)CALF:TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • Start your calf warm up by sitting on the bench your legs should be in the air.
  • With the help of your ankle make your lower leg up and down.
  • You will feel the pressure on your calf. Do it 10-15 time
  • Next stand on a step your heel should be in the air and off the step.
  • Drop your heel down slowly and come up back to your position.
  • Repeat this for 10-15 times

NOTE: DON’T OVERDO IT ON THE FIRST DAY. IT CAN CAUSE STRAIN TO YOUR MUSCLES.

 CONCLUSION: NOW WITH THE HELP OF THESE TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • YOU CAN START YOUR JUMPING JOGGING SQUATS PUSHUPS PULL UPS AND CAN CONTINUE WITH YOUR HEAVY TRAINING.
  • WARM-UP AND COOL DOWN THESE 2 THINGS ARE VERY IMPORTANT SO THAT NONE OF YOUR MUSCLES SHOULD GET STRAINED OR ANY OF YOUR JOINT SHOULD GET PAIN.
  • AS A BEGINNER START SLOWLY. BUT CONSISTENCY IS THE KEY.
  • DON’T LOSE HOPE BE CONSISTENT.
  • YOU ARE ALREADY 1 STEP AHEAD FROM THOSE WHO ARE JUST THINKING TO START BUT TAKING NO ACTION.

HOPE YOU LIKE MY POST DO COMMENT AND ALSO SHARE WITH YOUR FRIENDS FAMILY AND ALSO ON SOCIAL MEDIA.

SHARING KNOWLEDGE IS ALWAYS GOOD.

HAVE YOU STARTED YOUR EXERCISE?

YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 7 QUICK TRICKS TO LOSE WEIGHT OCTOBER 2020.

 

 

 

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TOP 7 QUICK TRICKS TO LOSE WEIGHT 2020 OCTOBER

  TOP 7 QUICK TRICKS TO LOSE WEIGHT 

Get in shape with decision, dedication, and disciplineTOP 7 QUICK TRICKS TO LOSE WEIGHT 

TOP 7 QUICK TRICKS TO LOSE WEIGHT AND BEING FIT

 

WHAT IS FITNESS?

Fitness doesn’t mean only exercise

  • fitness means being healthy
  • fitness means being active
  • fitness means being flexible
  • fitness means being ready for anything

(it counts your mental and physical fitness too)

AND LAST BUT NOT THE LEAST

Fitness means being a little selfish about having

a WELL-TONED body to look a little stylish and to

get fit in any type of cloths.

 WHAT IS THE WAY TO STAY FIT?

  •  Jogging                                         
  •  Exercise
  •  Yoga
  •  Meditation
  •  Strength training
  •  Cross fit
  •  Swimming
  •  Cycling
  •  Trekking ….and many more

BUT THE MOST IMPORTANT PART OF BEING FIT IS YOUR DIET PLAN

Fitness famous peoples always say where there is a will there is a way.

You should be WILLING to do and nobody can stop you then.

The will to get there your decision should be firm you should be fully dedicated with your discipline

HOW TO START

This is what all health gurus have to say have a sound sleep.

So, as you get up in the morning your BODY should be READY

A sound sleep of 7 to 8 hours is good to go.

  DON’T SNOOZE

Wake up with the first alarm write down something that you would LIKE TO SEE

First thing in the morning it can be anything like

  • I HAVE A BET
  • I have a date
  • She/he is waiting
  • Time to go, anything which charges you up in the morning

NOW, HERE ARE THE EFFECTIVE TOP 7 QUICK TRICKS TO LOSE WEIGHT 

1)7:00 AM DRINK WARM WATER TOP 7 QUICK TRICKS TO LOSE WEIGHT 

  • First thing in the morning you should drink warm water.
  • More preferably nowadays according to the government guideline for this pandemic period drink hot water.
  • This will PREVENT your body from DEHYDRATION which is a common element for constipation.
  • You may feel your stomach full after drinking water which will ultimately result in eating less and helping you lose your weight

2)8:30 AM DRINK GREEN TEATOP 7 QUICK TRICKS TO LOSE WEIGHT 

  • UNLIKE tea and coffee, green tea is a much better option in the morning drink.it has enough amount of caffeine to give you an energy jump in the morning.
  • If you have stomach or liver or any such problems NEVER DRINK GREEN TEA EMPTY STOMACH. In such cases follow the guidelines of your doctor.
  • Have green tea before your workout you will see the result while you start SWEATING
  • Green tea contains an ANTIOXIDANTS called EGCG which BENEFITS your BRAIN and your NERVOUS SYSTEM

3)10:00 AM HAVE BREAKFASTTOP 7 QUICK TRICKS TO LOSE WEIGHT 

  • A HEALTH INFLUENCER will always have NUTS IN THE POCKET
  • Nut a nutrient food that may help REDUCE heart disease
  • Chia seeds are high in fiber and full of antioxidants
  • OATMEAL again one more breakfast with fiber and also LOWERS CHOLESTEROL
  • Eggs not only are tasty but very healthy too
  • They are high in protein and nutrients too.
  • Flaxseeds are very high in fiber and also make u feel full.

Just try it with Greek yogurt which is again high in protein.

4)1:30 PM LUNCHTOP 7 QUICK TRICKS TO LOSE WEIGHT 

EXCERSICE PERSONS don’t go for carbs such as bread biscuit white rice wheat flour instead go for brown rice mixed with carbs and fiber.

  • Ragi and oats also make you feel full for longer which will help you control your weight.
  • Your diet should also include PROTEIN
  • you can get it from leafy green includes broccoli spinach just make a salad and have it.
  • Beans and legumes both are high in protein and fiber.

5)5:00 PM GREEN TEA

Good to have green tea in the evening as your metabolism gets lower at that time it helps to shoot it up.

  • It also cuts off your bad cholesterol level.
  • While green tea contains antioxidants it also contains caffeine
  • its recommended to have a LIMITED CUP OF GREEN TEA and also a limited no of times a day.
  • It is not recommended to drink green tea before going to bed at night as it may HAMPER YOUR SLEEP

6)7:30 PM DINNERTOP 7 QUICK TRICKS TO LOSE WEIGHT 

Remember to finish your dinner before 8 by just doing this you will come to know how much it helps you lose your weight you will be surprised to see the results.

  • You can have paneer with leafy green.
  • Paneer is filled with protein with the BIOLOGICAL VALUE being around 80%
  • It also contains all nine amino acids.
  • You can also have scrambled eggs again eggs are a good source of protein and several vitamins.
  • You can have it boiled scrambled or bake as you like.
  • Most important of all if you don’t have any blood pressure or other kind of problems then please do try to avoid salt as much as you can.it will impact a lot

Lastly,

you can also have shredded chicken with some salad.

7)9:30 PM NIGHT DRINK.

Drinking warm or hot water has positive effects on your central nervous system operations.

  • It also decreases your stress level.
  • It improves your mood to spend some quality time with your family.
  • This will be the last thing you are going to do in your diet and sleep well.

Conclusion: A strict diet plan will surely help you lose your weight.

  • I’m sure these top 7 quick tricks to lose weight will help you to make an easy start.
  • Just stop asking people who haven’t been there where you are heading for.
  • IT’S ONLY YOU. Your decision, dedication, and discipline will get you up there where you want to be.
  • Don’t give up the beginning is always the hardest.
  • If you are already following any diet then please do comment as sharing knowledge is always good.

Also, if my post has helped you then do like comment and share my post with your family friends’ relatives and also share it on your social media.

SHARE THE KNOWLEDGE AS MUCH AS YOU CAN

Are you following a diet?