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TOP 4 EXERCISES FOR FLAT STOMACH 2021

TOP 4 EXERCISES FOR FLAT STOMACH 2021TOP 4 EXERCISES FOR FLAT STOMACH 2021

Hello friends today we are going to perform TOP 4 EXERCISES FOR FLAT STOMACH 2021 

  • I CAN’T 
  • This is what many people think and that is the reason they are not able to do it
  • YES, I CAN
  • This is what you have to think otherwise you are not even going to give it a try
  • You have to stop thinking negative 
  • Just think positive and it happens 
  • You will get good results 
  • Once you have decided on your goal then nobody can stop you from achieving it
  • You are only the one, who is going to make you reach there where you want to be
  • So, for achieving your abs goal here are the exercises

TOP 4 EXERCISES FOR FLAT STOMACH 2021

1)LEG RAISES: 

LEG RAISES is the exercise for your lower abs

  • It takes a lot of effort and strength as you have to raise only your legs
  • For the position of this exercise lie down on the floor
  • Keep your hands by your side palms facing the floor
  • Now raise your legs but to such an extent that your glute muscle shouldn’t be lifted
  • Let your legs come down slowly don’t let it go down fast
  • Remember you don’t have to touch your legs on the floor
  • You have to complete your exercise motion in a very controlled manner
  • Otherwise, it can affect your lower back
  • When you raise your legs Squeeze your abs and breathe out
  • When you come back to your starting position breathe in

SETS 3 REPS 8 to 10

2)SEATED JACKKNIFES:TOP 4 EXERCISES FOR FLAT STOMACH 2021

Seated jackknifes also some people call it sitting crunches

  • This exercise can be done on the floor or on the bench too
  • We will perform it on the bench
  • For this exercise, you will have to sit on the bench
  • For keeping yourself balanced in this exercise you have to hold the side of the bench with both your arms
  • The distance between your arms should be your shoulder width
  • Now lay back a little and by bending your knees lift your legs
  • You have to lift your legs towards your chest 
  • Also, you have to move your upper body forward to balance your position
  • Squeeze your abs and return to the starting position
  • Do this exercise slowly and in a controlled way so that you shouldn’t get imbalanced
  • As there are always chances of injuries if you are not performing the exercises properly
  • When you are raising your leg and moving forward breathe out
  • When you are returning to the starting position breathe in

SETS 3 REPS 8 t0 10

These TOP 4 EXERCISES FOR FLAT STOMACH 2021 will trim your abs make you slim and give you the great healthy look which you always wanted 

3)SIDE JACKKNIFES:

Side jackknifes is the best exercise for our obliques

  • For this exercise, you have to lie down on your side
  • If you are lying down on the left side then keep your left hand straight in a 90 degree or you can keep your forearm for more balance
  • Keep your right hand behind your head
  • Your full body should be in the straight position
  • Your right leg should be on your left leg 
  • Now holding the position of your hand and head bring them up 
  • At the same time lift one leg and squeeze your oblique muscle
  • Now slowly come back to the starting position
  • When you are squeezing the obliques breathe out
  • When you return to the starting position breathe in
  • Do it on both the side

SETS 3 REPS 8 to 10

4)DEAD BUG:

DEAD BUG is a very good exercise to strengthen your core

  • For this exercise lie down on the mat
  • Now raise your arms perpendicular to the ground
  • Your hips 90 degrees as well as your knees 90 degrees
  • First, you have to bring down your right hand above your head
  • Simultaneously you have to straighten your left leg
  • You don’t have to touch the floor 
  • Keep your core tight while performing the exercise
  • Now come back in your starting position
  • Do it on the other side to that is with your left hand and right leg
  • Your back should not arch much otherwise you can face some problems
  • It can give you strain or also you can get lower back injuries 
  • So be assured while performing the exercise that you are performing it correctly
  • When you have straightened your leg and brought your arm above your head breathe out
  • When you have come to the starting position breathe in

SETS 3 REPS 8 to 10

Conclusion:

These TOP 4 EXERCISE FOR FLAT STOMACH 2021 will let you achieve a strong core 

  • A strong core supports your health and also it corrects your body posture
  • Having a correct body posture means you will stand tall and always get noticed
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was about TOP 6 NATURAL PAINKILLERS 2021 and also TOP 5 EXERCISES TO LOSE FATS 2021
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TOP 5 EXERCISES TO LOSE FATS 2021

TOP 5 EXERCISES TO LOSE FATS 2021TOP 5 EXERCISES TO LOSE FATS

HELLO friends today we are going to perform TOP 5 EXERCISES TO LOSE FATS 2021

  • Do you want to have the abs you dream about?
  • Have you set the goal for your abs
  • Are you willing to have those six-packs
  • If YES
  • Then I have no doubts till the end of the post you will come to know the way to achieve your goals
  • But for achieving your goal you have to be ready for any tough task
  • Because getting rid of that hefty mid-section is not going to be easy
  • It’s hard to believe but it’s true
  • We all have that instinct but nobody talks about it
  • So you also have to prepare yourself mentally too
  • Always remember not only your exercise but also your diet is important
  • Your diet should contain proteins
  • You have to cut down your sugar just forget about it
  • Let it be your coffee or any of the sweet stuff which u like just let it go
  • Before starting your exercise always stick to your necessary warm-up
  • Now let’s start TOP 5 EXERCISES TO LOSE FATS 2021

1) VERTICAL LEG CRUNCH:

The first exercise which we are going to perform is VERTICAL LEG CRUNCH

  • This is a popular form of crunches for abs
  • In order to do this lie your back on the floor
  • Your legs should point towards the sky
  • You also have to hold your hands upward in the sky direction
  • You have to lift your head and shoulder simultaneously and try touching your toes with your hands
  • You have to come down back slowly in the starting position
  • While coming up to touch the toes breathe out
  • While going back to the starting position breathe in
  • SETS 3 REPS 8 to 10

2)STANDING KNEE TO ELBOW CRUNCHES:

This is the second exercise which we will perform

  • For this exercise, you have to stand with your feet apart
  • The space between your feet should be your shoulder width
  • Your hands should be behind your ears
  • Now you have to touch your right elbow to your left knee
  • You have to repeat it the same on the other side
  • Lift your knee as high as possible
  • While you are touching the elbow to the knee squeeze your abs
  • When you lift your knee breathe out
  • When you lower your knee breathe in
  • SETS 3 REPS 8 to 10

3)HIGH CRUNCHES:

This is the third exercise HIGH CRUNCHES

  • For this exercise lay your back on the floor
  • Keep your legs straight up
  • Keep your hands perpendicular to the floor (straight up pointing to the ceiling)
  • Now you have to lift your head and upper back
  • But you don’t have to touch your chin to your chest
  • Neither you have to put pressure on your shoulders
  • Instead, you have to feel the pressure on your abs
  • You have to squeeze your abs on the top
  • Now you have to come back down slowly at the starting position
  • Keep in mind that as much as you are attempting to lift yourself high while performing this exercise
  • Your abs are going to get engaged
  • When you lift yourself high breathe out
  • When you come back to the starting position breathe in
  • SETS 3 REPS 8 to 10

IF YOU ARE WILLING TO ACHIEVE YOUR SET GOAL OF TONED ABS THEN THESE TOP 5 EXERCISE TO LOSE FATS 2021 ARE SURELY GOING TO HELP YOU

4)CROSS CRUNCHES:

The fourth exercise we are going to perform is CROSS CRUNCHES

  • Place your back on the floor to perform this exercise
  • Put your hands behind your head
  • Bend your knees 90 degrees
  • Now you have to lift your head and upper back simultaneously tilting your torso one side
  • While you crunch in squeeze your oblique muscles
  • Keep your neck neutral
  • Don’t let your chin touch your chest
  • Then slowly come back to your starting position
  • Do this same on the other side too
  • When you are crunching in breathe out
  • When you are coming back to your starting position breathe in
  • SETS 3 REPS 8 to 10

5)KNEES TO ELBOW V2:TOP 5 EXERCISES TO LOSE FATS

The last exercise we are going to perform is KNEE TO ELBOW V2

  • For this exercise, you have got to take a seat on the ground
  • Lift your feet bending your knees 90 degrees
  • Place your hands at the rear of your head
  • Engaging your core tilt your torso back
  • Don’t bend your head keep it straight
  • Hold this position
  • Now touch your right elbow to your left knee
  • Squeeze your abs
  • Repeat same on the other side
  • When you are touching your knee to the elbow breathe out
  • When you are going back to the starting position breathe in
  • SETS 3 REPS 8 to 10

CONCLUSION:

IF YOU ARE COMMITTED TO YOUR TARGET THEN THESE TOP 5 EXERCISE TO LOSE FATS 2021ARE THE WAY TO GET THERE

  • ALL IT TAKES IS TO HAVE A PROPER DIET AND REGULAR ABS EXERCISE
  • YOU ARE SURELY GOING TO ACHIEVE THE TARGET OF GETTING TONED ABS
  • THE KEY IS CONSISTENCY
  • HOPE YOU HAVE FOUND MY POST INTERESTING
  • DO COMMENT AND SHARE WITH YOUR FAMILY FRIENDS AND ALSO ON YOUR SOCIAL MEDIA TOO
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT  TOP 3 BASIC EXERCISE FOR BICEPS 2021 AND ALSO  TOP 4 BASIC EXERCISE FOR SHOULDERS
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TOP 3 BASIC EXERCISE FOR BICEPS 2021

TOP 3 BASIC EXERCISE FOR BICEPS 2021

Hello, friends today we are going to perform TOP 3 BASIC EXERCISE FOR BICEPS 2021

  • I am very sure till the end of the post you will be knowing some good exercise for arms
  • BEING CONSISTENT IS THE KEY to a healthy life
  • So, keep performing your exercises regularly

Before starting your exercise as I usually say warm-up and stretching are as important as your exercises. Don’t miss your warm-up

  • You can start with 5 to 10 minutes of cardio then start your stretching and warm-up
  • So, as we are going to concentrate on our arm muscle group according to that we will be doing some warm-up
  • Take your right hand up and bend your hand backward till your elbow
  • Your palm should be facing your back
  • With the help of your left hand give a little bit of support to your right hand gently pushing it downwards
  • Hold this position for 5 seconds
  • Now do it on the other side with your left hand too
  • After stretching there are very few chances of getting injured
  • Once your muscles are warmed up, they are very less likely to tear
  • If you want your arms to look good whether you wear a t-shirt or shirt then you will have to put some efforts into it
  • Stand straight in a flying position and roll your both hand 
  • By doing this also your arms get warmed up
  • Now that you have done your warm-up, we can start our exercise
  • So, let’s start

TOP 3 BASIC EXERCISE FOR BICEPS 2021

1)DUMBBELL CURL:

The very first exercise we are going to perform for our biceps is dumbbell curl

  • We are going to do it with both the hands
  • Keep your knee elbow and arms nice and loose
  • Don’t keep it locked otherwise it can hurt your joints
  • Holding the dumbbells keep your hands in a normal position
  • That is sideways
  • Lift the dumbbells squeeze your biceps
  • Don’t move your elbow position much
  • While bringing it down control the weights
  • As you come down rotate your hands to the normal position sideways
  • While lifting the dumbbells breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 8 TO 10

I am sure you will enjoy performing these TOP 3 BASIC EXERCISE FOR BICEPS 2021

2)BARBELL CURL:TOP 3 BASIC EXERCISE FOR BICEPS 2021

The second exercise which we will perform is the barbell curl

  • We are going to use the EZ bar
  • Make sure to check the distance between your arms before starting your exercise
  • It should be your shoulder width
  • Keep your core tight and chest lifted
  • Perform the full range of motion while lifting the bar
  • Again, you have to squeeze your biceps at the peak
  • After squeezing the biceps at the peak bring the bar down slowly
  • Let the bar touch your thighs
  • Now this is important because if you are lifting it back again in half the way
  • Then your biceps are not going to get that stretch 
  • By letting the bar touch your thighs 
  • Your biceps get a good stretch
  • Also, remember don’t move your upper body too much
  • Your full focus should be on your bicep’s muscles
  • While lifting the bar breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 8 TO 10

3)CONCENTRATION CURL:TOP 3 BASIC EXERCISE FOR BICEPS 2021

The third exercise which we are going to perform is concentration curl

  • Whenever you perform this exercise the leg on which you are going to perform should not be more outside or inside 
  • It should be 90 degrees
  • Sit on the bench start with the right arm and right leg
  • Keep your leg at 90 degrees
  • You can keep your left leg as per your comfort zone
  • Now hold the dumbbell and touch your triceps to your thigh
  • Remember not to touch your elbow
  • Lift the dumbbell while coming on the top you turn the arm to your thumb side 
  • Squeeze your biceps and bring the dumbbell down in a controlled way
  • Again, don’t lift it the halfway
  • Let your arm stretch
  • In this exercise, you have an advantage 
  • You can give support as your other hand is free
  • As you get a bit tried to give a little bit of support with your other hand 
  • But only while lifting it up
  • At the time you are bringing the weights down take off that support 
  • While lifting the dumbbells breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 10 TO 12

CONCLUSION:

By performing these TOP 3 BASIC EXERCISE FOR BICEPS 2021 your biceps are going to grow good 

  • Slowly and steadily, you can move to heavyweights
  • You will see the results after you are regularly hitting the gym
  • You are going to have a good size and shape
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALSO GOOD
  • You may also like my last post which was about the TOP 3 WORKOUTS TO LOSE BELLY FATS 2021 and also TOP 3 BENEFITS OF STEAM 2021
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TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • Hello friends today we are going to perform TOP 3 WORKOUTS TO LOSE BELLY FATS 2021
  • For losing the belly fats remember diet and exercise both are vital
  • By following the proper process, you can get in shape and look good
  • Cutting your sugar and consuming more protein is important
  • For reducing abdominal fats and losing weight it may be very helpful
  • Simultaneously your exercise should also be regular
  • UNDOUBTEDLY, I am sure that till the end of the post you will come across such good exercises which will help you reduce the mid-section of your body
  • This is going to help you look and feel good about yourself
  • Before starting your exercise always do your warm-up routine
  • Now let’s start TOP 3 WORKOUTS TO LOSE BELLY FATS 2021                 

1) SIT-UPS:TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • The first exercise which we are going to perform to lose our belly fats is sit-ups
  • For the starting position of sit-ups lay your back on the floor
  • Bend your knees 90 degrees
  • Your feet flat on the ground
  • Touch your hands behind your ears
  • Your elbows touching the ground
  • Now lift yourself forward engaging your core crunching your abs to sit up
  • In sit-ups, not only your core but also your chest neck, and lower back get involved while performing the exercise
  • Your multiple muscles work at once with this single exercise
  • Do not strain your neck by pushing it with your hands
  • Now slowly roll back down to the starting position
  • Make sure your lower back is completely flat on the floor
  • Also, Make sure to do it slowly so that you don’t engage your hip flexors to lift your body up
  • When you are lifting yourself breathe out
  • When you are coming down breathe in
  • SETS 3 REPS 10 to 12
  • Note: Many studies have shown that consuming excess sugar can lead to building up fats around your abs
  • Mainly soft drinks which have overloaded sugar in it
  • For losing your belly fats you need to cut down the sugar as much as possible
  • And follow these TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

2)RUSSIAN TWIST:TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • The second exercise which we are going to perform is the Russian twist
  • When we are talking to strengthen our core and mid-section Russian twist is the perfect exercise
  • The Russian twist is also known as the sitting twist is one of the most effective but poorly performed exercise
  • This exercise affects your oblique muscles
  • If not done properly then it can badly affect your lower back
  • To do it properly the key is the form of the exercise
  • Sit on the floor you have to lift your feet
  • Your feet should have a 90-degree angle bending your knees
  • Now move your torso back and get in the position where you can feel your core engaging
  • Hold this position and twist your upper body left and right
  • Now here is the trick where most of the people perform the exercise poorly
  • You don’t have to do the same mistake
  • Keep in mind you are doing a core exercise so you just don’t have to rotate your hands
  • Your core should get engaged in this exercise
  • Your upper body has to move so that you can feel the pressure on your core and not on your lower back
  • Mostly the hands are touched on the ground while twisting your upper body
  • But you can also hold your hands in the air in such a way that you don’t get imbalanced while performing the exercise
  • This will help you concentrate exactly on your oblique muscles
  • When you twist and reach one side then you have to squeeze your oblique muscles and breathe out
  • When you are going on the other side breathe in
  • SETS 3 REPS 8 to 10

3)SCISSOR KICKS:

  • The third exercise which we are going to perform is scissor kicks
  • For the position of scissor kicks, you have to lie on your back
  • Put your hands down by your side
  • Your palm facing down
  • You have to keep your feet around 1 foot above the ground
  • Lower your one leg so that you can crisscross your legs at the center
  • Do this with the other leg too
  • This will create a scissor-like motion which is done by alternating your legs motion
  • Remember to keep back flat on the floor
  • You should not arch your back
  • It can again affect your lower back and you may feel some discomfort or also it can create pain
  • SETS 2 REPS 12 to 15

CONCLUSION: These TOP 3 WORKOUTS TO LOSE BELLY FATS 2021 will also help you a lot in minimizing your body fats

  • But for exercise, you have to begin while others are just hesitating or thinking about it
  • Just concentrating on your exercise will not be enough
  • You have to take care of your diet too
  • KEEP YOURSELF AWAY FROM SUGAR
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was aboutTOP 3 BENEFITS OF STEAM 2021 and also TOP 7 QUICK TRICKS TO LOSE WEIGHT
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TOP 4 BASIC ABS WORKOUT 2021

TOP 4 BASIC ABS WORKOUT 2021

  • Hello friends, today we are going to perform TOP 4 BASIC ABS WORKOUT 2021
  • I am very sure till the end of the post you will be satisfied with these exercises
  • Are you looking to reform your abs?
  • TOP 4 BASIC ABS WORKOUT 2021 is going to help you reform your abs
  • Always before you are starting your exercise do your warm-up
  • Not only your exercise but also your diet is important
  • It plays a very important role in losing overall fats
  • You should consume more proteins
  • It is going to help you flatten your stomach
  • So, let’s start

TOP 4 BASIC ABS WORKOUT 2021

1) CRUNCHES:TOP 4 BASIC ABS WORKOUT 2021

  • The very first exercise we are going to perform is crunches
  • The most popular exercise for reforming your abs is crunches
  • In which way crunches are done so that we can burn our calories and flatten our stomach
  • Here we go but you should be clear with crunches and sit-ups
  • While doing sit-ups you are not only making your abs work but you are also making many other muscles work
  • So, to make your abs work you have to concentrate on crunches properly which will target only your abs
  • You have to lie down on the floor
  • Your back should be straight on the floor
  • Your legs bent at your knees
  • Your feet should touch the ground tightly
  • If you want you can also take help from someone to hold your feet on the ground
  • Your hands behind your ears
  • Your knee distance should be your shoulder width
  • Now move your body upward
  • Remember to move your head and shoulder at a time off the floor
  • While you come up breathe out
  • While you go down stretching your abs breathe in
  • For better results perform this exercise slowly and you will feel the pressure on the abs
  • SETS 3 REP 8 to 10

2) REVERSE CRUNCHES:

  • Reverse crunches are a core exercise which makes effects on our rectus abdominus
  • They are also known as our glamour muscles
  • For this exercise lie down on the floor
  • Your back should be straight on the floor
  • Place your hands by your sides  
  • Your palms facing down
  • Bring your legs up 90 degrees bend your knees a little
  • Now to make a movement, move your legs inward towards your torso and then slightly up towards sky direction and back to the starting position
  • Remember you have to move your legs in and up a bit in the reverse direction
  • When you are bringing your leg inward direction breathe out
  • When you are going to the start position breathe in
  • SETS 3 REPS 8 to 10

ACHIEVERS DO WHAT NON ACHIEVERS ARE NOT WILLING TO DOTOP 4 BASIC ABS WORKOUT 2021

DON’T WISH IT WAS EASIER

MAKE YOURSELF BETTER BY CONTINUOUSLY WORKING HARD ON THESE TOP 4 BASIC ABS WORKOUT 2021

3)BICYCLE CRUNCHES:

  • This exercise is as similar as it sounds
  • For this exercise, you have to take the same position as of reverse crunches
  • Now as you ride a bicycle raise your knees to 90 degrees and move your legs slowly and also move your torso simultaneously
  • Your left knee touching your right elbow and your right leg remains straight
  • You have to repeat the same movement on the opposite side with your right knee touching your left elbow and your right leg remains straight
  • The main advantage of bicycle abs is not only it works your upper abs but also lower abs and obliques too at the same time
  • While touching your knee to your elbow breathe out
  • While coming back to the position you started breath in
  • SETS 3 REPS 8 to 10 ON EACH SIDE

4)FLUTTER KICKS:TOP 4 BASIC ABS WORKOUT 2021

  • For the position of Flutter kicks, lay the back on the floor
  • Put your hands down by your side
  • Your palms facing down
  • Make your core tight
  • Pick your legs up about 4 to 5 inches
  • Now make your legs work up and down in the air
  • You don’t have to touch your feet on the ground
  • Your knees should be stable
  • You have to keep breathing while keeping your core tight
  • Very important you have to make sure that your back is flat
  • If you arch you might feel uneasy and also you might feel the pressure or pain on your lower back
  • SETS 2 REPS 12 to 15

Conclusion: Being consistent and working hard is the only key to reach our goal

  • These TOP 4 BASIC ABS WORKOUT  2021 is going to help you in the process of being fit and healthy
  • If you are feeling pain you should stop at that point in time itself
  • You have to do the exercise in the correct form
  • If you go on pushing it further it may cause you pain
  • It can also cause you some injuries
  • So, it’s ok to be slow with your exercise but you should perform it correctly
  • Hope you have found my post interesting and enjoyed reading it
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was about TOP 7 QUICK TRICKS TO LOSE WEIGHT and also TOP 6 EXERCISE FOR BEGINNERS
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TOP 4 BASIC EXERCISE FOR SHOULDERS

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR SHOULDERS
  • I am fully assured that till the end of the post u will be knowing some very good basic exercises of the shoulder
  • Before starting my post today I just want to tell you ONE THING

 

  • PROGRESS MAY BE SLOW OR FAST
  • BEING CONSISTENT IS IMPORTANT

 

  • SO, PERFORM YOUR EXERCISE REGULARLY

 

  • BEFORE YOU START YOUR EXERCISE, WARM-UP, AND STRETCHING BOTH ARE VERY IMPORTANT

 

  • With warm-up and stretching if your body is stiff it opens up and the muscle group which you are going to train is ready for the exercise
  • Also, it minimizes the chances of getting cramps or any type of injuries
  • These are the reasons because of which warm-up and stretching both are very important
  • Now, let’s start
  • We will start with stretching our neck first 
  • Move your neck left to right then right to left 10 times
  • Then move your neck up and down 10 times

  • Making a circle with your neck touch your chin to your chest roll towards left then back and then right finish it with your chin touching to your chest again 
  • Also, do this in the opposite direction
  • Do this rolling of the neck 10 times on each side
  • Now we will stretch our shoulders up and down 10 times
  • Move your shoulders front and back 10 times

 

  • Also, make a circle with the shoulders
  • Start from down the shoulders bring them forward in a circle shape push them back and then finish the circle down 
  • Also, repeat this in the opposite direction
  • Do this rolling of shoulders 10 times on both side
  • We have done our warm-up and stretching now there are fewer chances of any injuries
  • But be cautious every time while performing any of the exercises
  • As a beginner don’t go for heavyweights

 

  • So, here are the TOP 4 BASIC EXERCISE FOR SHOULDERS

 

1)DUMBBELL PRESS:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • The first exercise which we are going to perform in our shoulder workout is dumbbell press 
  • It’s a very basic exercise for the development of shoulders and very useful too
  • Sit with your back straight and hold the dumbbells near your ears
  • Then lift the dumbbells completely and squeeze the shoulder muscles properly
  • You should feel the weight on your shoulder
  • Start with a little bit lighter weight
  • Don’t go for heavyweights directly 
  • Now release it slowly back to the same position from where you started
  • When you are releasing the dumbbells breathe in
  • When you lift the dumbbells breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

2)SIDE LATERAL RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will need light weights dumbbells
  • Keep a little bit of distance between your feet 
  • Stand straight holding the dumbbells by your side of the thighs
  • Now lift the dumbbells, your arms should be straight
  • Stop when your elbow reaches your shoulder height
  • Breathe in when you lift
  • Hold this position for a second then slowly bring the dumbbells down
  • As you are coming back to your position breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

  • I am sure enough you are performing these TOP 4 BASIC EXERCISE FOR SHOULDERS very vigorously so let’s continue

 

3)FRONT DUMBBELLS RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will again need light weights dumbbells
  • Feet distance same as in the prior exercise just hips apart
  • This time holding the dumbbells in the front of your thighs
  • Your palms should face the thighs 
  • Your grip should be tight enough
  • Now lift the dumbbells straight just your elbow should bend a bit outwards
  • Breathe in while lifting the dumbbells
  • Now slowly bring them down in the same position
  • While bringing down breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

4)FRONT MILITARY PRESS:

  • To start this exercise, we will need a bar with not many heavyweights at the start
  • You will have to check the gap between your hands
  • It should be a little bit more than our shoulder width 
  • Don’t bring your hands too much inside or too very wide  
  • Now take the bar and stand straight 
  • The bar should be near your neck and chest line
  • Lift the bar above your head
  • When you lift the bar breathe out
  • When you come back to your same position from where you started breath in
  • Perform this exercise 12 to 15 times 2 sets

 

Conclusion: Every time you perform these TOP 4 BASIC EXERCISE FOR SHOULDERS you are developing your foundation very strong 

  • After performing these basic exercises regularly, you can move ahead to heavyweights
  • Slowly and steadily your shoulders will get in shape
  • Hope you have enjoyed reading my post 
  • Do comment and share with your family friends and also on your social media too

SHARING KNOWLEDGE IS ALWAYS GOOD

You may also like my last post which was about TOP 4 BASIC EXERCISE FOR LEGS and TOP 6 EXERCISE FOR BEGINNERS

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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

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TOP 7 WARM-UP EXERCISE FOR BEGINNERS

TOP 7 WARM-UP EXERCISE FOR BEGINNERS 

LET YOUR BODY GET WARMED UP

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

 

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 

1)STRETCHING NECKTOP 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 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 the 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 to your knee’s backside.
  • Same with your left leg repeat this 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 

  • 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

 

 

 

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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?