Categories
Uncategorized

TOP 6 EXERCISE FOR BEGINNERS

TOP 6 EXERCISE FOR BEGINNERS 

START THE JOURNEY OF BEING FIT

 

                                                                                                                                                                                                                        Hello friends, today we are going to perform TOP 6 EXERCISE FOR BEGINNERS                                                                  

 I bet you will be 100 % satisfied with the things you are going to come across that are very useful.

 As from the start right track is crucial

 I know many questions must be going in your mind right now

 What is the exercise to be performed??

 What is the correct technique??

 How many repetitions??

 How many sets?? And many more

 Don’t worry you are about to learn a lot

 So get ready, and let’s start

 IMPORTANT: Don’t start your exercise without any warm-up

 At least 5 to 10 minutes of warm-up is compulsory

 After the warm-up, you can move to your exercises

 

TOP 6 EXERCISE FOR BEGINNERS 

 

1)SQUATS:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  •  The very first exercise I will suggest you go with is squats
  •  The reason behind this is I want your foundation to be very strong from the start
  •  It is going to help you ahead in your strength training
  •  Now take the position of squats your feet should be apart
  •  The space between your legs should be your shoulder width
  •  Straighten your hands then slowly go down parallel to the ground 
  •  Your knees and toes should be in 90 degree
  •  Hold this position with your back straight
  •  Slowly come up back and breathe out
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: Don’t go too much down

 2)PUSH-UPS:

 

  • For performing push-ups your position should be, hold your body on your hands and toes
  •  If it’s heavy for you on the first day then you can also, do it holding your body on your knees and toes
  •  In a controlled manner go down slowly and come up back slowly
  •  Breathe out when you come up
  •  Your back shouldn’t bend either way keep it straight
  •  Repeat it 5 to 10 time 2 sets
  •  NOTE: Don’t rush, your chest muscle should be your working muscle

 3)BACK:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  •  For the back, we will go with the LAT PULLDOWN
  •  LAT PULLDOWN IS AN MACHINE EXERCISE 
  •  It is actually a light exercise to train your back muscle
  •  Before performing lat pulldown there is a pad given for your legs
  •  According to your height adjust it
  •  Your grip should be wider than your shoulders on the bar
  •  Pull the bar slowly down till your chest 
  •  Breathe out when you pull
  •  While pulling the bar you should not bend too much
  •  Squeeze your upper back hold it for a second then release it slowly
  •  Repeat 5 to 10 time 2 sets
  •  NOTE: Always pull the bar completely

 I AM SURE THESE TOP 6 EXERCISE FOR BEGINNERS WILL HELP YOU STEP BY STEP IN A PROPER MANNER FOR YOUR WORKOUT

 

 4) CHEST:

  •  For chest, we will use FLAT BENCH DUMBBELL PRESS
  •  As you are a beginner you should know how to pick up weights
  •  So that your any muscle shouldn’t get cramped
  •  Sit on the bench by keeping the weights aside
  •  Hold the center of the dumbbells keep it on your thighs
  •  Slowly lie down on the bench automatically dumbbells will come upon the chest as you hold the position of your hands 
  •  Now open your elbows straight let an arch be created on your back
  •  Push the dumbbells up slowly and breathe out
  •  Slowly bring down the dumbbells and try to be close to your chest
  •  As a beginner, you may not be able to balance yourself on the bench 
  •  So, take lightweights which will not put much pressure on your body
  •  It will also help you to perform your exercise correctly
  •  Repeat it 5 to 10 time 2 sets
  •  NOTE: If you feel disbalancing on the bench with the dumbbells  then go with the machine exercise first 
  •  After you get habituated to the weights on the machine then you go with the dumbbells 

 5)BICEPS:

  • For biceps, we will go with the CABEL CURL WITH STRAIGHT HANDLE
  •  You should stand straight tighten your core 
  •  Your hand should be touched by the side 
  •  You should lift your chest
  •  Lift the bar from down to up but only your hand has to move till the elbow
  •  Don’t bend your back much
  •  The grip gap between the bar you handle should be your shoulder width
  •  When you lift the bar breathe out
  •  When you release it don’t bend your body in front
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: As you touch your arms by the side while performing 
  •  the exercise you have to keep an eye that no gap is created 

 6) TRICEPS:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  • Again, we will go with the CABLE CURL for triceps but this time in the OPPOSITE DIRECTION
  •  The procedure is the same as in biceps touch the arms by the side
  •  Hold the handle from the upper side 
  •  Push it down slowly breathe out and release
  •  While releasing the same thing you have to keep in mind your the hand should move till your elbow
  •  Don’t put full-body pressure while performing this exercise
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: In triceps, you have to hold the bar at a gap which should be inside your shoulder distance

 CONCLUSION: We have many things to do in the gym but we CAN’T DO IT ALL AT ONCE

  •  It’s a slow procedure but you will maintain your health with this
  •  TOP 6 EXERCISE FOR BEGINNERS 
  •  In the start, you will slowly and steadily learn the things
  •  As you get habituated to it you will enjoy exercising
  •  If you know some different exercises that a beginner can start with then please do share.
  • ALSO SHARE THIS POST WITH YOUR FAMILY FRIENDS AND ON YOUR SOCIAL MEDIA TOO
  • SHARING KNOWLEDGE IS ALWAYS GOOD DO YOU
  • DO YOU KNOW DIFFERENT EXERCISE FOR THE BEGINNERS?

 YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 7 WARM-UP EXERCISE FOR BEGINNERS

Categories
Uncategorized

TOP 7 QUICK TRICKS TO LOSE WEIGHT

  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?