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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?