LEG SQUAT WORKOUTS

Hai Guys..!!

Nowdays,people desire to wear slim fit pant's,But due to their over muscle in thigh make them worried cant able to wear desire dresses.

But it make peoples to get worried about that.To overcome this worried i will post some workouts which help the people to loose their thigh muscle and shape it.

WORKOUTS
* DUMBBELL SQUAT
*SQUATS
*LEG EXTENSION
*LYING LEG CURL



EXPLANATION

DUMBBELL SQUATS

EXECUTION

 Stand with your feet slightly apart and grasp a dumbbell in each hand with your arms hanging down at your sides:

-Look straight ahead,inhale,slightly arch your back and squat down.

-Once your thighs are parallel to the floor,straighten your leg to return to the starting position

-Exhale as you complete the movement.

SQUATS

EXECUTION

Squat is the number one bodybuilding movement because it involves a large part of the muscular system.

-Inhale deeply and slightly arch your back by rotating your pelvis forward

-Slowly bend your knees and squat down your back slightly bend forward.

-Once your thigh are parallel to floor,extend your leg and straighten your torso to return to the starting position

-Exhale as you complete the movement.


LEG EXTENSION

EXECUTION
Sit on the machine.Grasp either the handles or the edges of the seating platform to steady your body.

-Inhale and raise your leg until they are almost parallel to the floor.

-Exhale as you complete the movement.

LYING LEG CURLS

EXECUTION
Lie facedown on the padde surface of the  machine.Grasp the handles,straighten your knees  and hook your feet under the set of roller pads.

-Inhale and simultaneously raise your ffet upward untill your knees are fully bent as possible.

-Exhale as your complete the movement.

-Slowly return to the starting point




Do This workouts sure You will get Nice Thigh.So you can wear desire dresses..

THANKING YOU

INTERESTING FACT'S OF FITNESS

Hai Friends..!!

Going to Gym and maintaning  body doesn't mean fitness,Fitness can be done in your every activities.
I am going to list out some fact to be fit in day-to-day life

VALUABLE FACT'S

1. Laughing out loud reduce cortisol levels and improves your bone density
2. You cannot target fat loss
3. Exercising releases endorphins and makes you feel happier
4. It is far more expensive to eat healthier than to eat junk food
5. Approximately 80-82% of people on average that start a fitness program will quit soon after
6. Even if you’re ‘skinny’, you may still have a high body fat % which is unhealthy
7. When you run, your body puts 6 x the pressure on your feet (no wonder they get sore)
8. Recent studies have suggested that every time you go for a one hour walk your life expectancy increases by 2 hours
9. If you train with a partner you are far more likely to succeed
10. People that get sufficient vitamin D on average weigh far less than those that don’t
11. After the age of 30, women lose minimum 0.5% muscle mass every year
12. If your partner is active, you are 85% more likely to be regularly active also
13. On average, we breathe about 700 gallons of air every hour!
14. Studies suggest it takes 70 muscles in our body to speak a single word
15. The strongest muscle in the body is the heart
16. The more muscle that you have, it is said that the more calories you will burn at rest
17. Laughing out loud reduce cortisol levels and improves your bone density
18. Muscle does not weigh more than fat, it is simply more dense
19. Exercise a stimulant for the nervous system and improves mental health
20. Exercising in the morning will make you more energised for the rest of the day.

TRICEPS WORKOUT IN HOME

Hai Guys..!!

Now i am going to post about TRICEPS WORKOUTS IN HOME.
 For this you dont want to go to gym.You just need a Dumbbels's.

WORKOUTS
*DUMBBEL EXTENSION
*ONE-ARM DUMBBELL EXTENSION
*SEATED EXTENSION
*TRICEPS DIPS

EXPLANATION

DUMBBELL EXTENSION

Lie on a flat bench holdig a dumbbell in each hand with your arms extended straight up from your sjoulders

-Inhale and slowly bend your arms.

-Return to the starting position,exhaling as you complete the movement.

ONE-ARM DUMBBELL EXTENSION

Stand or sit holding a dumbbell in one hand with your arm extended upward

-Inhale and bend your elbow to lower the dumbbell behind your neck.

-Return to the starting position,exhaling as you complete the movement

SEATED DUMBBEL EXTENSION

Sit holding the dumbbell in both hands behind your neck.

-Inhale and extend your arms straight untill they are above your head.

-Exhale as you complete the movement.

TRICEPS DIPS

Place your hand on the edge of a flat bench and rest your feet on another bench.Assume a torso-leg angle of about 90 degrees.

-Inhale and bend your arms.

-Straighten your arms to return to the starting point,exhaling as you complete the movement

 

THANKING YOU 

BACK PAIN RELIEF WORKOUTS

Hai Folks..!!

Nowdays,peoples are traveling long distance daily for their work.Some people will sit before computer for a long time for doing there work.

*These people will experience a difficulty in their body known as Back Pain

Person who have back pain can't able to sit in a chair for a long time.

I will classify some workout's for back pain relief

WORKOUTS

*PELVICS TIT'S *PLANK *SUPERMAN *BACK EXTENSION *LAT's PULLDOWN *SEATED ROW

EXPLANATION

1.PLANK

EXECUTION

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

2.SUPERMAN

EXECUTION
Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.
Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor.
Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for the prescribed amount of time.

 

3.PELVICS TITS

EXECUTION

Lying on the floor with your back pressed against the floor, bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold briefly before lowering slowly back down to the ground. Your upper body should remain on the floor throughout the movement.

BACK EXTENSION

EXECUTION
Lie face down on the roman chair with ankle support properly adjust and your hips on support pad.

-Start with your thigh flexed and raised your upper body to position parallel to the floor

-Be sure to assume the proper arched position to reduce the chance of injury to lower back

4.LAT PULLDOWNS

EXECUTION

Sit facing the machine and wedge your knees under the restraint pad.Take a very wide overhand grip on bar

-Inhale and pull the bar down to your upper chest,Arching your back and bring your elbow back.

-Exhale as you complete the movement

5.SEATED ROW

EXECUTION

Sit facing the machine.Place your feet against the foot stop and lean toward pulley

-Inhale and pull the handle untill it touches your lower ribcage,arching you back.

-As you pull the handle toward your torso be sure your elbow travel as far backward

-Exhale as you complete the movement

THANKING YOU

FULL BODY FITNESS WORKOUTS IN HOME

Hai Friends..!!

Peoples are busy with their work load,They are much stressed to peak.Cant even get ready for next day work.

Exercises : Its mean that getting relief from stress , relaxation of body

Only exercise cant make tension free,Its mean having rest,Normaly Person should compulsory Sleep atleat 7Hours daily.

My post is about Full body Fitness in Home.

WORKOUTS

* Pull Ups
* Push ups
* Abodmen(abs)
* Squat
* Skipping
* Calf Rise

EXPLANATION

 PUSH UPs

EXECUTION

Lie prone with your arms straight,your palms flat on the floor,and your hands shoulder-width apart(or wider).Hold your feet together or very slightly spread :

-Inhale and bend your elbows to bring your torso near the floor,avoiding extreme hyperectension of your spine.

-Push yourself back to an arms-extended position,exhaling as you complete the movement.

PULL UPs

EXECUTION

Standard dead-hang pull up is grasped with an overhand/underhand/alternative-hand grip. Then the body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended. Stricter standards would only consider a full repetition to be one in which the elbows pass behind the coronal plane.

ABDOMEN(ABS)

EXECUTION

For doing this workout you dont need any instruments to do,Just need a wall of your houses.
Spread a Matt or Blanklet on floor.Lie on your back.Place your hand behind your head.Flex your hips and knees to 90 degree angle

-Inhale and lift your shoulder off the floor,moving your knees closer to your head by shortening your torso.

-Exhale as you complete the movement

SQUAT
EXECUTION

This squat is a great inner thigh workout. It puts less pressure on the lower back, as your back will remain straight throughout this exercise.

1. Stand with your legs slightly wider than shoulder width apart and your toes pointed outwards.
2. Sink into a squatting position while keeping your head up and your back straight.
3. Keep your knees pressed outwards, over your toes.
4. Return to a standing position, while squeezing your glutes on the way up.

SKIPPING
EXECUTION
 Do skipping for 10-15min Per day..Helps to keep your body fit

CALF RISES
EXECUTION

1.Stand on the edge of a step in your home.
2.Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.
3.Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
4.Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

HOW TO GAIN WEIGHT

Hai Friends..!!

Not only fat people can become thin,Even Thin people can become fat

Here chance!! How to gain weight

EXPLANATION

MILK
*Have 2-cups of milk twice a day(drink full fat milk)

*Because Milk contain protein 3.4% and fat 3.6%

CURD
*Have 150ml of curd twice a day.

*Because its rich in protein of 5.1%.

NOTE:Protein is essential nutrition of a human body for the production of Muscles
FAT: It helps to gain Body Weight.

GHEE
*Have 2 to 3 drops of Ghee in your
Food

*Because Ghee have fat content of 4.5%.

EGG YOLK
*Have two boiled chicken egg daily

*Because yellow yolk is rich in protein,fat and vitamins etc.

NUTT'S
*Have PADAM,PISTAE,CASU-NUT daily

*The nutts makes your hormone to segeregate Protein

FRUITS
*Have banana While going to sleep it helps for digestion and use to increase your stamina and weight

MEAT
White Meat :  Chicken(Rich in Protein)
Red Meat : Beef(Rich in fat and protein)

ICE CREAM
*Eat ice cream regularly because it contain unhealthy fat and sugar,in which help your body to get more fat.

CHOCOLATE
*Have 3-Chocolate everyday,because chocolate have more calorie than anything.It have a protein content of 10%

CARBOHYDRATES
*RICE is rich in carbohydrate,So take 3-cup of rice everyday.
Eat things which are rich in carbohydrates.

BEVERAGES
*Have Drink which are rich in protein and fat.example:Pistae milk

CEREALS
*Take daily a cup of GARBANZO(mookadalai) soaked in water in Early Morning

HOPE MY POST IS GOOD

PLEASE GIVE YOUR VALUABLE COMMENTS

THANKING YOU

WORKOUTS TO GAIN CHEST IN HOME GYM

Hai Guys..!!

Peoples are more like to structure their chest muscle.
Do this workouts Daily sure Will get a Good result

I will post Some workouts Wisely..!!

WORKOUT'S

*PUSH-UPs
*DUMBBELL PULLOVER
*BENCH PRESS
*DUMBELL PRESS

ELOBORATION

PUSH-UPs 

INFORMATION
This exercise is excellent for developing the pectorals majors and the triceps.

You can do it anywhere.Vary the torso angle to isolate the work.

EXECUTION

Lie prone with your arms straight,your palms flat on floor,and your hands shoulder-width apart.Hold your feet together or very slightly spread.

-Inhale and bend your elbow to bring your torso near the floor,avoidng extreme hyperexetension of your spine.

-Push yourself back to an arms-extended position,exxhaling as you complete the movement..


DUMBELL PULLOVER

INFORMATION
This exercise develops the entire pectoral muscle and works the triceps long head,teres major,lats and rhomboids.You can do this movement to stretch your rib cage.To do so,use a light dumbell and make sure you bend your elbow slightly.

EXECUTION

Lie on the bench,with your feet on the floor.Hold a dumbell with both hands,palms against the underside of the upper set of plates,thumbs and forefingers encircling the handle:

-Inhale as you lower the weight behind your head,slightly bending your elbow.

-Return to the starting postion and exhale.

BENCH PRESS

NOTE : I dint get sufficient information about this workouts..Sorry for inconvience

EXECUTION
Lie on your back on a flat bench.Keep your buttocks in contact with the bench and your feet flat on floor :

-Take an overhand grip on the barbell with your hands more than shoulder-width apart.

-Inhale and slowly lower the barbell until it reaches your chest.

-Press the weight back up,exhaling as you complete the movement.



DUMBBEL PRESS

INFORMATION
This exercise is similar to the barbell bench press except that the longer range of motion inherently possible with dumbbells help to stretch the pectoral major.The tricep and anterior deltoids are also involved.

 


EXECUTION

 Lie flat on the bench with your feet on the floor for stability,your arms extended upward,and your hand facing intoward each other holding the dumbbells:

-Inhale and lower the dumbbells to chest level,bending your elbow and rotating your forearms to bring your hands in pronation.

-Press the dumbbells back up an do an isometric contraction to isolate the stress on the upper pectorals,exhale as you complete the movement.