tag:blogger.com,1999:blog-38188230138609433142024-02-07T16:45:34.477+05:30Workout Routine for Beginners at Gym | Exercise Tips for Beginners at HomeStarting small and a little progress daily is the key ingredient to success.parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-3818823013860943314.post-32733148606345535082017-02-22T06:30:00.000+05:302017-09-08T17:55:38.675+05:30Deadlift Workout for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><i><u><span style="font-size: 14.0pt; line-height: 115%;">Dead lift workout</span></u></i></b></h2>
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<span style="font-size: 14.0pt; line-height: 115%;">Dead lift is
one of my favorite exercises. It’s a total body strength workout. On dead lift
day i don’t need any assistance or spotter; it’s just me barbell and the
weights. Many of new gym goers fear dead lift, but this lift is the best
workout for building whole body strength and size. Forget your fear and learn
how to dead lift now. <o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">Barbell dead
lift is considered one of best exercise around the world. Whether you want to
build muscles, burn fat or want to gain strength. It is the one movement every
lifter must follow in their workout routine. The fear with new gym goer or
beginners is they don’t know how to perform this beneficial workout and use it
effectively. </span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">However, dead lift in itself is not dangerous, but like with any
movement, dead lifting wrong can be. Proper executing this exercise will allow
you to build a stronger posture, less fragile joints and a healthy body. In
this article we will gain some knowledge about how to perform dead lift
effectively, and in no time you will be dead lifting like a pro.<o:p></o:p></span></div>
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<b><span style="font-size: 16.0pt; line-height: 115%;">First question come to all beginners
mind is; why dead lift?<o:p></o:p></span></b></div>
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<span style="font-size: 14.0pt; line-height: 115%;">Every lifter
at the beginning has this question, why should I deaf lift; there are so many
other exercises I can do to gain strength.
The simple answer to this question is; dead lift is one of the most
effective exercises for developing the whole body strength. This is a full body
workout which involves full body movement, and builds muscles. Dead lift is one
of the workouts which target the hamstring muscles directly. <o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">Dead lift
improves your posture. It will help balancing of our body, giving us cause to
stand taller and with greater strength. It will strengthen our back and develop
great posture and correct various strength imbalance. It will help build total
strength and turn you into a total gym bad-ass. After all, there’s nothing like
lifting heavy weight from the ground.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">While most
people think it’s a back exercise, other will argue that its leg exercise, but
in actuality it’s a overall body strength exercise. <o:p></o:p></span></div>
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<b><span style="font-size: 14.0pt; line-height: 115%;">While dead lifting you will use every
single muscle in your body:<o:p></o:p></span></b></div>
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<span style="font-size: 14.0pt; line-height: 115%;">Your arms,
forearms and hands hold the barbell and make sure the bar stays in the right
position and stays stable throughout the lift. Your back and core help keep
your entire body tight and stable to help keep your spine secure. Your
shoulders and traps hold the weight and hold it stable. Keep your legs tight
all the time.<o:p></o:p></span></div>
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<b><span style="font-size: 14.0pt; line-height: 115%;">How to perform stiffed leg dead lift</span></b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUJLfpgatB7FuLg46MLtDDnKN_tB7FuJD2cqr9LNEiUhG1jmqls1N8tJ0lD2AV2_aq9xzHKJFl-t_VEGclRw9UpPH0E-169eTGGX5MytsEQ4TTgmOLZ3hGFb8k2dQD6KGiXTpNM_f-8znu/s1600/stiffed+legged+barbell+dead+lift+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUJLfpgatB7FuLg46MLtDDnKN_tB7FuJD2cqr9LNEiUhG1jmqls1N8tJ0lD2AV2_aq9xzHKJFl-t_VEGclRw9UpPH0E-169eTGGX5MytsEQ4TTgmOLZ3hGFb8k2dQD6KGiXTpNM_f-8znu/s1600/stiffed+legged+barbell+dead+lift+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Deadlift Barbell Workout" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUJLfpgatB7FuLg46MLtDDnKN_tB7FuJD2cqr9LNEiUhG1jmqls1N8tJ0lD2AV2_aq9xzHKJFl-t_VEGclRw9UpPH0E-169eTGGX5MytsEQ4TTgmOLZ3hGFb8k2dQD6KGiXTpNM_f-8znu/s320/stiffed+legged+barbell+dead+lift+%25283%2529.jpg" title=""Stiff Legged Barbell Deadlift Muscles Workout"" width="240" /></a></div>
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<span style="font-size: 14.0pt; line-height: 115%;">Grab a bar
using an overhand grip (your palm facing down); use wrist wraps if lifting heavy.
Stand with your torso straight and your legs shoulders width apart or at narrow
stance. Knee should be slightly bent. This will be your starting position.</span></div>
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<span style="font-size: 14.0pt; line-height: 115%;"> As
you breathe in lower the barbell to over the top of your feet by bending at the
waist while keeping your back straight all the time. Keep your knee stationary all the time. Keep moving
forward as if you were to pick something from the ground until you feel the
stretch on the hamstrings. Pause for a second at this point.</span></div>
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<span style="font-size: 14.0pt; line-height: 115%;"> Start bringing
your torso up straight again by extending your hips until you is back at the
starting position. Breathe in as you bring your torso back to starting
position. This will complete your first repetition.<o:p></o:p></span></div>
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<b><span style="font-size: 14.0pt; line-height: 115%;">Caution:</span></b><span style="font-size: 14.0pt; line-height: 115%;"> </span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">consult your doctor if you have back pain before starting dead lifting. This
is not an exercise that is recommended for people with back problems. Pay special
attention not to round the back as you move the torso down; your back should
always be straight. Lifting too much weight or jerking motion can injure your
back. While performing this workout all of your weight should be on your heels
and mid-foot. <o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">During the
movement your entire body should move upwards at the same speed. Keep your
chest up and tight all the time. Your arms should stay straight the entire
movement. They are for hold on to bar; they are not bending or pulling at all. While
pulling squeeze your glutes. At the top of the movement you should be standing
tall with your chest open. You should keep your spine neutral and everything
tight. <o:p></o:p></span></div>
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<b><i><u><span style="font-size: 14.0pt; line-height: 115%;">Benefits of dead
lift :-</span></u></i></b></h3>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">It will increase rate of fat burning.
Lifting weight and resistant training will burn fat than just dieting or
dieting with cardio exercise alone.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">Dead lift helps you for overall
muscles growth. When you dead lift in the right way; you will use every muscle
in your body. This in turn helps in improving your muscles growth.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">Dead lift increases your core
strength and core stability. Dead lift targets all of your muscles which are responsible
for your posture making your back straighter during all the times.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">Doing dead lift improves your cardio
activity, dead lift is better for overall health. You will build joint strength
and it helps your immune system to get stronger. It is a true full body
workout.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">It will increase your cardiovascular
activities. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">Dead lifting include all of your
muscles than any other exercise. It works on your upper body, lower body and strengthens
your back.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">It will help increasing in real life
lifting. It will strengthen your muscles; you need to carry something, like your
grocery bags. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">It is a safest weightlifting exercise
you can perform. If you get into trouble in between the movement you can drop
the weights.<o:p></o:p></span></div>
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<div style="text-align: justify;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">9.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;">It will improve your grip strength.<o:p></o:p></span></div>
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<div style="text-align: justify;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">10.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 14.0pt; line-height: 115%;">It will strengthen your back muscles and
hamstrings. It will improve your strength and flexibility to perform other
exercises as well.<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
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<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">11.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 14.0pt; line-height: 115%;">No matter how many times you have done this
exercise, next time your will do it better than previous time.<o:p></o:p></span></div>
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<div style="text-align: justify;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">12.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 14.0pt; line-height: 115%;">It will help in shredded back and
strengthening your abs muscles. It will develop depth and thickness to the
upper traps and the mid back.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 115%;">Dead lift is
a total body workout. You should include this exercise in your workout routine.
All in all dead lift is the King of all the exercises. This helps in overall
muscles growth.<o:p></o:p></span></div>
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<span style="font-size: 14pt;">Stay tune: -
We will discuss different variants of dead lift in upcoming article.</span><span style="font-size: 18.6667px;"> </span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com2tag:blogger.com,1999:blog-3818823013860943314.post-77006670809540659862017-02-13T06:30:00.000+05:302017-02-13T06:30:06.060+05:3030 Day 30 Push up Challenge at Home<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"><b> Push challenge</b></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"> Push-up is a small word. It’s a great exercise to include
in your daily workout routine. Push up is another body weight exercise to begin
with. Push-up is a full body exercise that is great for increasing strength
and has additional benefits of engaging the core and lower body. You can do it
anywhere. No additional equipment's needed; only your own body weight is needed
for this simple but effective exercise. Push-ups engage your chest, shoulders,
triceps and core for full body movement exercise. </span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span><b><span style="font-family: "Arial","sans-serif"; font-size: 14.0pt; line-height: 115%;">How
to perform push ups Basics!!<o:p></o:p></span></b></div>
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position<o:p></o:p></span></b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh3NUmBXm2pSTVJd4IneO63Mbg5kp6ZnhZsUEZH42CGuCgKTw_nUyKgyW7ia05rupy1J_bdSS0oRvrtG1gzDGdixS3Ia5SSSBoX8zl1vF_56Oj34291sClwDMb5-H_v8fP4ev1YshuntlF/s1600/20170212_204903.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Push up" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh3NUmBXm2pSTVJd4IneO63Mbg5kp6ZnhZsUEZH42CGuCgKTw_nUyKgyW7ia05rupy1J_bdSS0oRvrtG1gzDGdixS3Ia5SSSBoX8zl1vF_56Oj34291sClwDMb5-H_v8fP4ev1YshuntlF/s320/20170212_204903.jpg" title=""Push up exercise starting position"" width="320" /></a></b></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">When down on the floor on your stomach, Place your hands
on the ground with shoulder width apart, directly under your shoulders. Your
feet must be set up in a way that feels comfortable to you. It may be shoulder
width apart or it may be that the feet are touching. If you are performing this
exercise first time balance is necessary, for that your feet should be at
shoulder width apart for proper balancing. Your body should be making a
straight line, from the top of your head to down through your heel. Your butt
should not be sticking up in the air. Now tighten your abs so that your core
will engage and your body should be in a straight line by now. Your head should
be looking ahead of you. Your chin is now touching the floor, not your nose.
You can look down if it helps you concentrate more. Now stretch you arms so
that they are perpendicular to the floor. At the top of this position, your
arms should be straight and supporting your weight. This will be your starting
position.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif"; font-size: 14.0pt; line-height: 115%;">Performing
first push-up<o:p></o:p></span></b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhahyWTyBK6gpD9IG_1SCyd7ma_hSx9sGe44gmUjz5VPQEWIGca1GfjkuCmcunO06h5opz9n3BrVThM4OZ1M1T_CMIf_nLP8wIh_ZBLuzfP-ti6alPTlh4DtGJQ2gS6oJjuppqqt2qB0xxH/s1600/20170212_204910.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Push up" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhahyWTyBK6gpD9IG_1SCyd7ma_hSx9sGe44gmUjz5VPQEWIGca1GfjkuCmcunO06h5opz9n3BrVThM4OZ1M1T_CMIf_nLP8wIh_ZBLuzfP-ti6alPTlh4DtGJQ2gS6oJjuppqqt2qB0xxH/s320/20170212_204910.jpg" title=""Push up exercise for beginners"" width="320" /></a></b></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Now you are at starting position and eager to begin with
push-up exercise. Now slowly lower your chest until your elbows are at a 90
degree angle or until your chest hit the floor depending on your flexibility.
Once your chest touches the ground pause for a second hold this position, and
then raise your body until you are in the same position. This will be your
first repetition for push-up exercise.</span></div>
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<b><span style="font-family: "Arial","sans-serif"; font-size: 14.0pt; line-height: 115%;">Simpler
form of push-up (wall push-up)<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWHnzRnkKfpnBWDLBdOfW8a6evPGe-bGadRz8BFoDp1VpXc0jPDBAxNT1-3K-8pagXi3CMvo-uJ1_Pfprxz2VK9QmfSIwoPY4j6oNCdrBmuxYiq16c26mH_Tsfym7DbqGjvFIg3oiEKJOv/s1600/20170212_204838.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Wall Push Up" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWHnzRnkKfpnBWDLBdOfW8a6evPGe-bGadRz8BFoDp1VpXc0jPDBAxNT1-3K-8pagXi3CMvo-uJ1_Pfprxz2VK9QmfSIwoPY4j6oNCdrBmuxYiq16c26mH_Tsfym7DbqGjvFIg3oiEKJOv/s320/20170212_204838.jpg" title="'Wall Push Up Exercise"" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN2Fu5hVjt3kOMmVpXYonSXbQlCylnMJpIDC9Y24WiO5P-qR677yPchiu0d8n2EhklTJwaXfjv_WYYYIUFp21I9cr0AdaT0VAEa6ceJJSs8fEIVDWYHUNBYyJ48CTZ6N2B0OWd1lvQyL-5/s1600/20170212_204841.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Wall Push Up" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN2Fu5hVjt3kOMmVpXYonSXbQlCylnMJpIDC9Y24WiO5P-qR677yPchiu0d8n2EhklTJwaXfjv_WYYYIUFp21I9cr0AdaT0VAEa6ceJJSs8fEIVDWYHUNBYyJ48CTZ6N2B0OWd1lvQyL-5/s320/20170212_204841.jpg" title="'Wall Push Up Exercise"" width="240" /></a></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">If this looks like a difficult exercise or you are not
able to do push-up. To strengthen you up you can start with wall push-up. That
will be an easier push-up workout. And you can do it with ease. Stand in front of the wall tighten your core;
place your hands on the wall with shoulder width apart. Walk backwards until
your arms are fully stretched (perpendicular to the wall), your arms supporting
your weight. Now slowly lower your chest towards the wall until your chest
almost touches the wall, keeping the rest of your body in a straight line. Hold
for a second at this position, and come back to your starting position slowly. <o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif"; font-size: 14.0pt; line-height: 115%;">Main
focus while performing push-ups<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">1.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Your
back should be in straight line with your body. Don’t arch your lower back.
Push-ups are popularly known for strengthening your abs, shoulders, chest and
triceps. Push-up is a total body weight exercise; focus on tightening your
glutes and legs. Tightening or engaging your glutes will help keep your lower
back to form an arch. Focus should be on pressing your chest to the ground not
your hips or lower body. Focus on keeping your head to toe in a straight line. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">2.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Focus
on your breathing. Inhale as you go down and exhale as you come up. Breathing
is very important for each of your movement. Because of your concentration on
performing push-ups right, you will forget one of the most important parts of
working out: breathing.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">3.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Your
arms placement. Keep your elbows close to your torso; try not to make a “T”
with your arms and body.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">4.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Your
neck should be in line with your body, or you can stare at few feet in front of
you. So that your chin will touch the ground not your nose. Improper form may
result in straining your neck.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">5.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Keep
your hips and torso in line. While trying to do more repetitions sometime
unintentionally you will push your hips upwards or downwards. Keep your torso
and hips in line so that you are engaging all of your targeted muscles group
i.e. shoulders, chest, abs and triceps.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">6.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Try
to make a full range of motion as you perform this exercise as long as it
doesn’t hurt your shoulders.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">7.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Performing
3-5 push-ups on very first day is enough instead of cheating your way to do 10
or more. Main focus should be on performing quality workout movement instead of
quantity. Make sure each movement is a
full range of motion by lowering down your chest as close to floor as you feel
comfortable. Fully stretched your arm while coming back to starting position.
Improper for will make you do more reps but are less effective workout that
will focus fewer muscles.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: Arial;">8.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Keep
your shoulders back and stable. At some point while performing push-up you will
ignore shoulder movement. Don’t shrug your shoulders towards your ears which
will force more on your triceps. Keep your shoulder down, back and stable will
make this movement force your chest to work much harder. And make this exercise
more effective.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif"; font-size: 14.0pt; line-height: 115%;">30
day push-up challenge before after (30 Push-ups)<o:p></o:p></span></b></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Want to see change in your life. Start with the following
workout routine to see change in yourself after 30 days. On day one perform 3 sets of workout. First set
is for 5 reps. Repeats the same 3 times.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Try to increase 1 or 2 push-ups every day. As shown in
the chart<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 1:- 5 push-ups 3 times (5,5,5)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 2:- Push-ups (6,6,5)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 3:- Push-ups (7,6,5)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 4:- Push-ups (7,6,6)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 5:- Push-ups (8,7,6)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 6 :- Push-ups (8,7,7)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Day 7:- Push-ups (9,8,7)<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Follow the program as shown in the following
chart for next 30 days.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">Stay tuned for next post, in the next post we will perform different variations of push-up Exercise.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12.0pt; line-height: 115%;">As with any exercise you risk injury if you don’t use the
correct techniques.<o:p></o:p></span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-73515589096974324482017-02-08T06:30:00.000+05:302017-02-12T17:51:07.333+05:30Benefits of Doing the Plank Workout Daily<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Plank a small word holds great workout experience for
all. Everybody on this planet is busy with their work schedules. They are not
able to find time for exercise at all. Now a day’s body-weight exercises are very
popular globally. Body-weight exercises are helpful getting in shape using your
own body weight. Plank is one of the body-weight exercises in fashion now a day.
Plank is one of the most effective exercise for those who say’s they don’t have
time for workout. Because doing plank needs a small amount of time from your
side, and offer the chance to achieve significant results in a very short span
of time.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> If you
never tried plank exercise in your life, it may look easy. Plank exercise requires
no costly equipment, it can be done anywhere, it will engage all part of your body
(muscles groups) and benefit the whole body in many different ways. Plank is
one of the best exercises for your core muscles; it will also work your arms,
shoulders, neck, back, hips and you legs. It will improve your balance and
support proper posture. Plank is a great exercise which should be part of
everyone’s workout routine, it will boost your fitness level. <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b><i><u>Benefits of doing the plank daily</u></i></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Plank workout
will benefit you in several ways; you must add this workout in your regular
routine. <o:p></o:p></span></div>
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<h3 style="text-align: left;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Core strength</span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Doing plank
daily will increase your core muscle group strength. It will strengthen your
all those muscles, joints and bones which link upper and lower body. The importance
of strengthening each muscle group is very important, because each muscle
groups plays different role for your body functioning. If you strengthen these
muscle groups you will notice increase ability to lift heavier weight. You will
feel stronger, everyday tasks become easier, and it will improve athletic abilities.
It will improve capacity for stable upper body twist and side bending exercise.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Toned tummy/ belly</span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Plank
workout will help you build inner core muscles that lay groundwork for your 6
pack look. As your core/abdominal muscles become stronger and will tighten up. Doing
plank will be toning other parts of your body too.</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 12pt;">Strengthen back muscles and decrease risk of injury in
the back</span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Doing plank
will strengthen your back muscles, in particular upper back muscles become
stronger. During plank workout you are not putting too much pressure on your
spine and hips. Plank exercise require minimum movement while contracting all
layers of your abdominal muscles, it is a great way to strengthen your core,
which will help reduce back pain.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Increase Flexibility</span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Doing plan
workout daily will increase your flexibility by expending and stretching all
your postural muscles groups- shoulders, shoulder blades, caller bone, neck,
hamstring and even arch of your feet and toes. Plank will also help in
offsetting some of the natural loss of the elasticity of the muscles and
ligaments that comes with age. Plank will be a great workout for those who have
a desk job all day.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Improves mood, become happier </span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> All exercises
will help in boosting your mood; plank workout is one of them. Plank workout has
particular effect on your nerves, which will improve your mood. Doing plank
stretch out muscles in the neck, shoulders and back that often become stiff and
tensed because of prolong sitting/standing. Plank exercise is a stressed buster
as it will help calm the brain only if you make it part of your daily routine.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Improve your posture and balance</span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Plank workout
will help engaging your abs to stay upright and strengthening your core, which
in turn help your ability to stand with straight and stable posture. While doing
daily it will help you sit and stand up straight easily.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> By strengthening
your core muscles group, plank will help in improved balance. It will boost
your performance in every sporting activity.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Improves Metabolism </span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> Plank is
a great workout to challenge your body, it will burn more calories if include
in daily workout routine. It will help in strengthen your muscles by performing
on daily basis will ensure that you burn more calories even when you are desk
bound or stationary. Plank is more effective way of burning fat, doing plank
daily will increase metabolic rate even after you have stopped exercise,
something that does not happen with other cardio activities.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Better bones and joint health</span></h3>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> All workout
routines will help you to keep your heart rate healthy and muscles toned, it is
key for strong bones and flexible joints. Body-weight workout is key for bone
health. These workouts put stress on the bones attached to your muscles and
activate them to rebuild themselves. Plank is great body-weight exercise which
helps in better bones and joint health.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Doing plank daily make real life task easier because they
engage your all group of muscles at once just not focusing on single muscle. As
you lose fat, improve flexibility, bone and joint health, build muscle and strength,
and enjoy increased adaptability and balance you will notice all your daily
routine work require much less physical efforts.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Once you start doing plank everyday and see the changes
in your body you will be addicted to it. You will never be get bored by the
plank workout by challenging yourself- increasing the time duration and type of
plank pose.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Hope this article will give you an insight of all the
benefits of plank workout. In the next article I will explain how to perform
plank in proper manner, various type of plank exercise like side plank,
straight arm plank, running plank, Spider-man plank, straight arm plank, one leg
up plank, bend elbow plank, a rocking plank to name just a few.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Stay tuned for next article about plank workout routine (how
to increase your timing up to 300 second in 30 days). <o:p></o:p></span><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Please follow my blog for </span><b style="font-family: Arial, sans-serif; font-size: 12pt;">workout
routine for gym</b><span style="font-family: "arial" , sans-serif; font-size: 12pt;"> and </span><b style="font-family: Arial, sans-serif; font-size: 12pt;">exercise routine
for home</b><span style="font-family: "arial" , sans-serif; font-size: 12pt;">. you will get all workout routine at one place 😊.</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">As with any exercise you risk injury if you don’t use the
correct techniques.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt;">Disclaimer</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 7.5pt;">1.</span><span style="color: #222222; font-family: "times new roman" , "serif"; font-size: 7.0pt;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt;">Please consult a
physician to access your health before following the program in the blog.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 7.5pt;">2.</span><span style="color: #222222; font-family: "times new roman" , "serif"; font-size: 7.0pt;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt;">All the specified
exercises should be performed in the safest position as specified in the blog.
I will not be held responsible for any injury incurred while performing the
exercise specified in the blog.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><o:p></o:p></span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-55416356830043406522017-02-07T07:09:00.000+05:302017-02-12T17:50:27.139+05:30Daily Fitness Workout Routine at Home for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
<h2 style="text-align: left;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">5 min exercise routine for home</span></h2>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">A small workout routine to follow who say's they are too busy to workout. What it takes only 5 minutes of your busy schedule? Start from today and you will be fit and healthy in no time. follow for more workout routines. This is just the beginning. Stay tunes for more updates!</span></div>
<h3 style="text-align: left;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b><i><u>Exercise 1:- Upper body twist (60 Seconds)</u></i></b></span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiytc83KoNTIfl8SOrrlbncrXkrXo3EwAZ6xhbyhyphenhyphenKptlzN7yNh6ctcLZ_lNfsALd2S0RPdwzlpSInzfAOOfNkOZH6IWil9bJPfRvdjFwM0RZ3ljl63pmKc8qHBiOgRbxExKovF6tf4v-d9/s1600/20170207_000341.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Upper body twist" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiytc83KoNTIfl8SOrrlbncrXkrXo3EwAZ6xhbyhyphenhyphenKptlzN7yNh6ctcLZ_lNfsALd2S0RPdwzlpSInzfAOOfNkOZH6IWil9bJPfRvdjFwM0RZ3ljl63pmKc8qHBiOgRbxExKovF6tf4v-d9/s320/20170207_000341.jpg" title=""Upper body twist exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlFdie_V275B9KSDfW-GczXcypxBC71XEB6t7XsNR3xIyp17_7omqIkfVxCRbI0Ru8tuBebqRlivzI8JHzJRX6ydGnWDuGtOKVNIQwXBVsTAgAXd-e5xaBik5XQSs5r5D6hDWq9Am1KD9l/s1600/20170207_000352.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Upper body twist left" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlFdie_V275B9KSDfW-GczXcypxBC71XEB6t7XsNR3xIyp17_7omqIkfVxCRbI0Ru8tuBebqRlivzI8JHzJRX6ydGnWDuGtOKVNIQwXBVsTAgAXd-e5xaBik5XQSs5r5D6hDWq9Am1KD9l/s320/20170207_000352.jpg" title=""Upper body twist exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit_kfIutMpvi8MV83xKYwQiMlbDryOzjNsgDxjPhk4xl4I7bUe5vle6sYMsDl6OAHX1yupZz0BBR4B3nwM-pfMwdoCZdas0tnjSgXkw7a-qPmTUZQXxJrrTZFEjgcDzPv_af83QFbadPOl/s1600/20170207_000356.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Upper body twist right" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit_kfIutMpvi8MV83xKYwQiMlbDryOzjNsgDxjPhk4xl4I7bUe5vle6sYMsDl6OAHX1yupZz0BBR4B3nwM-pfMwdoCZdas0tnjSgXkw7a-qPmTUZQXxJrrTZFEjgcDzPv_af83QFbadPOl/s320/20170207_000356.jpg" title=""Upper body twist exercise"" width="240" /></a></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Stand straight feet 6 inches apart. Rest your right hand
on right side of your body and left hand on left side of the body. As you breathe
in twist towards right hand side pause for a second, then return to starting
position as you breathe out. Repeat same process for left hand side. This will
be one repetition after completing twist of left hand side. Repeat this process
for 60 seconds. <o:p></o:p></span></div>
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<h3 style="text-align: left;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><i><u>Exercise 2:- Standing Toe Touch (60 seconds)</u></i></span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfP2PbfdxZd3u1xhsQEt8GF_ZS9VY90PpmcBvgDBzIf_Ns0QX_3WZZaDIfg8a3ULeWBQXjDK_vadF_dDnBzJqTzBBFB1pNG-r5FQX9JmisUYeTwwNnQuNKYDB0_QmEpS7bLICq9EwtgKRS/s1600/20170207_000435.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Standing toe touch" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfP2PbfdxZd3u1xhsQEt8GF_ZS9VY90PpmcBvgDBzIf_Ns0QX_3WZZaDIfg8a3ULeWBQXjDK_vadF_dDnBzJqTzBBFB1pNG-r5FQX9JmisUYeTwwNnQuNKYDB0_QmEpS7bLICq9EwtgKRS/s320/20170207_000435.jpg" title=""Standing toe touch exercise"" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7N_o_YqmYD-ijw04p0J7gi_K7ajIXMTZuBLOEK_UTzZecBWedfzYiV4O3ZH4BKhGHGpsjqXpMec9nekOJJ6lEtvN6nRwCabahoVQ0bPKkEkE8NnvX29BpJ9IX9ONHxpK5rM4cGX52XieI/s1600/20170207_000441.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Standing toe touch " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7N_o_YqmYD-ijw04p0J7gi_K7ajIXMTZuBLOEK_UTzZecBWedfzYiV4O3ZH4BKhGHGpsjqXpMec9nekOJJ6lEtvN6nRwCabahoVQ0bPKkEkE8NnvX29BpJ9IX9ONHxpK5rM4cGX52XieI/s320/20170207_000441.jpg" title=""Standing toe touch exercise starting position"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIuHVxXRVDjv83cZPOuuUt8yUDFrTlU0vwF9684PvzkEsRflpELqksROErv-M1yLkoXhZmcLAqBQtpPMXmhpok4ZqOoDC0nMNPSN67nwCYATmzgXeoiq2nZuLfBbK84_m_1ZUJ1IJle_35/s1600/20170207_000447.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Standing toe touch" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIuHVxXRVDjv83cZPOuuUt8yUDFrTlU0vwF9684PvzkEsRflpELqksROErv-M1yLkoXhZmcLAqBQtpPMXmhpok4ZqOoDC0nMNPSN67nwCYATmzgXeoiq2nZuLfBbK84_m_1ZUJ1IJle_35/s320/20170207_000447.jpg" title=""Standing toe touch exercise"" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrZXNMfDVdxB4BFiGjtNkeSMOGCJi5gU5lVeA7Q9yGkKo1dqyvExeytB0ZBbs7we1SXJzx0vdjWTWGQLzbJ5-HOHAjmUIiwe7rHfGIzzn7z4IvEuexBxvtd4r2a4qpZIOxTXdwmlVPtdtt/s1600/20170207_000457.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Standing toe touch" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrZXNMfDVdxB4BFiGjtNkeSMOGCJi5gU5lVeA7Q9yGkKo1dqyvExeytB0ZBbs7we1SXJzx0vdjWTWGQLzbJ5-HOHAjmUIiwe7rHfGIzzn7z4IvEuexBxvtd4r2a4qpZIOxTXdwmlVPtdtt/s320/20170207_000457.jpg" title=""Standing toe touch exercise till knee"" width="240" /></a></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Stand Straight feet adjacent to each other. Bend forward at
the waist, keeping your legs straight; reach your hands towards your toes. Reach
as far as you can and hold for a second or two, return to starting position
slowly (Do not bounce back to avoid any injury). Repeat this process for 60
seconds.</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"> It’s not necessary
on very first day you can touch your toe. Everyone’s body is different. You can
reach below you knee and try to reach further towards your toes gradually, if
you repeat exercise on daily basis. Make sure to keep your knees straight. Bending
your knees will make exercise easier, but it won’t help reaching your goal.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Standing toe touches train you to relax and release
tension from your back, neck and back of your legs. This can lead to
flexibility in your body. It will increase your flexibility which in turn
allows for greater freedom for daily activities.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Exercise 3:- side bend (60 Seconds).</span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaOUYIxONYOQmAvrkPLovJg2KDNYy8btHGqw6KltBvpyPIo-hHZ1PBnaokEc4tG4_AERJK2Fp8dLOgBajvi23VSpWM1_fXXB2IWAhzs5V5bCfyWM3uiFfvw8jligi6rWUEuQ5nUSHyYHzU/s1600/20170207_000533.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Side Band" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaOUYIxONYOQmAvrkPLovJg2KDNYy8btHGqw6KltBvpyPIo-hHZ1PBnaokEc4tG4_AERJK2Fp8dLOgBajvi23VSpWM1_fXXB2IWAhzs5V5bCfyWM3uiFfvw8jligi6rWUEuQ5nUSHyYHzU/s320/20170207_000533.jpg" title=""Side Band Exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglH4uCY9X9NO4-FsHcqujhlKGvFfkqYdHxYhk02mFoDY12aa37NVBt6z0ppZZzoGTfqsuOQprgOnK2jFfw0Lw62qonyR12j8FYGdD_9FgBXSqjglMRmsVFB2r6cBbH7L1j_pNgkBc_zX5_/s1600/20170207_000538.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Side Band" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglH4uCY9X9NO4-FsHcqujhlKGvFfkqYdHxYhk02mFoDY12aa37NVBt6z0ppZZzoGTfqsuOQprgOnK2jFfw0Lw62qonyR12j8FYGdD_9FgBXSqjglMRmsVFB2r6cBbH7L1j_pNgkBc_zX5_/s320/20170207_000538.jpg" title=""Side Band Exercise"" width="240" /></a></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Stand up straight your left hand on your waist, your
right hand hanging loosely at your right side. While keeping your back straight
and your head up, bend towards your right as far as possible only at the waist.
Hold for a second when you are not able to bend any further. Return to your
starting position slowly. Repeat this process for 30 seconds. Again repeat same
process for 30 second for left side.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><i><u>Exercise 4:- Upper body twist arms parallel to floor(60 Seconds)</u></i></span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLFAjRttg2o6KCsoLT-tLDEkKDfNUm8R8NLSCI-RjEM1RS7GZ17qd4nRW_vlB_k4QskutscrmNYp5djxXP6bEwntEKqr5CBOrAw7Mk5-qsdh9znjKgRz5mSqNZpNcaZDU-duWtBW1Mw_qO/s1600/20170207_000706.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="upper body twist" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLFAjRttg2o6KCsoLT-tLDEkKDfNUm8R8NLSCI-RjEM1RS7GZ17qd4nRW_vlB_k4QskutscrmNYp5djxXP6bEwntEKqr5CBOrAw7Mk5-qsdh9znjKgRz5mSqNZpNcaZDU-duWtBW1Mw_qO/s320/20170207_000706.jpg" title=""upper body twist arms parallel to floor"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNMWWSHNTt182jaLToXSdjvmGKi_8hW-DYMxgINeRIEj98lVmp2zD_4bcs5gmtIqkjVnctM0K9CQ7iQB3XiOHHSYitjkZEUjRrAy1tzN2CkKtYTxLbiY6X1C4BVEHfkQ5C5M1OyuLvhppc/s1600/20170207_000716.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="upper body twist" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNMWWSHNTt182jaLToXSdjvmGKi_8hW-DYMxgINeRIEj98lVmp2zD_4bcs5gmtIqkjVnctM0K9CQ7iQB3XiOHHSYitjkZEUjRrAy1tzN2CkKtYTxLbiY6X1C4BVEHfkQ5C5M1OyuLvhppc/s320/20170207_000716.jpg" title=""upper body twist arms parallel to floor"" width="240" /></a></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Stand straight feet 6 inches apart. Raise your arms
parallel to floor. As you breathe in twist towards right hand side pause for a
second, then return to starting position as you breathe out. Repeat same process
for left hand side. This will be one repetition after completing twist for left
hand side. Repeat this process for 60 seconds. <o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Note:- <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Rest
15 seconds after each exercise.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Perform
3 sets of each exercise to make it a 15 minute workout.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Perform
this exercise routine on alternate days.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 8pt; line-height: 12.2667px;">Disclaimer<u1:p></u1:p></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 15.3333px;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background: white; color: #222222; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13.2px; margin-left: 37.5pt; text-align: justify; text-indent: -18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 7.5pt; line-height: 11.5px;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 8pt; line-height: 12.2667px;">Please consult a physician to access your health before following the program in the blog.<u1:p></u1:p></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 15.3333px;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"></span></div>
<div class="MsoListParagraphCxSpLast" style="background: white; color: #222222; font-family: arial, tahoma, helvetica, freesans, sans-serif; font-size: 13.2px; margin-left: 37.5pt; text-align: justify; text-indent: -18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 7.5pt; line-height: 11.5px;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 8pt; line-height: 12.2667px;">All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.</span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-24764467696936502312017-02-06T06:30:00.000+05:302017-02-12T17:49:41.582+05:30Walking 30 Minutes a Day Weight Loss Routine<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: 12pt; line-height: 18.4px;">Want to be fit and healthy start walking.</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjods-Qug6-yrJXdUKSEYODaj5ZfQSx7DQXv_XiQmHG9tChqDH7JXsz-aIz2L-JfgO3IxBMYY_eR8kDQJzTJKnnTdVa6laqGU6m8Lc5HWIe3qdrTeFI3SY0lRy-Gi0n7CQXHU38TQwVJBae/s1600/run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="walking exercise plan" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjods-Qug6-yrJXdUKSEYODaj5ZfQSx7DQXv_XiQmHG9tChqDH7JXsz-aIz2L-JfgO3IxBMYY_eR8kDQJzTJKnnTdVa6laqGU6m8Lc5HWIe3qdrTeFI3SY0lRy-Gi0n7CQXHU38TQwVJBae/s320/run.jpg" title="losing weight walking 30 minutes a day" width="162" /></a></div>
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<span style="font-size: 12pt; line-height: 18.4px;">It’s been a month; I started writing about gym exercises. Now we will discuss some other workout routines which don't need equipment or gym, like walking. Walking is a great way to improve your health and how to start by just 10 to 15 minutes daily and gradually increase your timing.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;"> You don’t have time to go to gym. because of your busy work schedule, Your previous commitments. You can start walking. Walking is first step towards a healthy life. Walking is one of the least expensive and most convenient ways to get fit, lose weight, improve your quality of life and get healthier. To get healthy first you need to commit yourself that you have to do it; from the attitude I can’t do it, I don’t have enough time to go to gym. You can start from slow (let’s say 5 minutes) and then increase your time of walking by an hour or half, it all depends upon your commitment. How much committed you are for your health?<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Before getting off from your couch you have to commit to yourself, I will change my lifestyle to get fit by walking daily for 10 minutes. If you get this commitment then only it is possible for you to get a healthy life by walking. It’s a long process to get fit. You need to go out and walk daily for at least 10 to 15 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">If you have family history of heart disease or any other medical problems, see a doctor before starting your daily workout.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Start small and build slowly. Famous quotes slow and steady win the race. But in scenario we are talking about our exercise routine. If you have just started your exercise routine don’t rush to walk for an hour on very first day. You will get tired. And ultimately stop. You need to make a habit. Start with 10 to 15 minutes daily. Feeling good? Now if you feeling strong increase you time by 5 minutes. Then gradually increase your time to reach 30 minutes daily walking.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Now you have made a habit of daily walking. Start tracking your progress. Write down details about how long and how far you went for each workout. How you felt while walking on the road. You start feeling good and become confident from seeing all of your workout details. You will become comfortable to do daily workout.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Manage your time for workout. Make a workout routine that will mix up well into your daily life routine. Figure out what time of day is most convenient to your workout. Go to nearby park or a place where you can walk hassle free, and if there is no park nearby find out a traffic free route that you can take on regular basis. If you are early riser you can go for a morning walk. Or if you don’t have time in morning start your walking routine in evening. Timing of morning or evening is not specific as long as you do your workout. Manage your time at least 10 minutes daily for walking.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Want to shed some extra pounds as you start your workout? Most effective way to lose weight is to cut your calories in take while also improving your calories burn through regular exercise. Avoid cutting down your calories intake too soon; that will cause your energy level low and it will difficult to maintain. Instead, try to consume 200 to 300 fewer calories per day. As you workout daily, you can expect to lose a half pound or a pound in a week. Make a new healthy eating habit. Try to eat more fruits when you want to lose weight while cutting of your calories intake.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Build your own support system. I am using run keeper app for my daily work out details. How many kilometers I went, for how many hours and how many calories burnt in the process. You can use other apps for your daily progress. It will motivate you to walk daily as you see your progress. Add your friends; you can post your activities on social media platform for encouraging your colleague or friends to start walking. It will make a virtual group and a motivation for you and others to follow daily workout routine.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Take a few minutes of your lunch break to walk the office hall, or nearby park. Take the stairs instead of elevator. Set up time in n hour or two to remind you to get up and take a walk around. Don’t just sit on your chair for 8 to 9 hours while at work. Even standing rather than sitting at your desk will help. It will help you burn some extra calories.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">While you may not feel like you need a schedule for working out, having training plan will help you to meet your goals while keeping a track of your workout. Ensure that to build up a workout plan and time for your workout. After completing every workout it will give you a sense of accomplishment and confidence.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Walking is a great workout. It will boost your energy. Walking is an ideal form of exercise for most people who want to start an exercise routine. It’s free and you can start anytime and anyplace; no special skills or expensive equipment is required. It is the best way to build strong bonds, muscles and lose weight without getting hurt. It’s the easiest way to develop the fitness you desire.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">You can follow the program as describe below:-<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Monday: - Day one walk for 15 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Tuesday: - Day two walk for 20 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Wednesday: - Day three walk for 25 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Thursday: - Day fourth you can take a break or if you are positive that you are not feeling tired go for 15 minutes walk.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Friday: - Day fifth walk for 30 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Saturday: - Day Six walk for 20 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Sunday: - Day seven you can rest for the day. Or if you want to go for your workout; walk for 30 minutes.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Follow the above described workout plan. Gradually increase your timing if you think you are ready to go up to one hour.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Dos:-<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 12pt; line-height: 18.4px;">Start slow and increase your timing gradually.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 12pt; line-height: 18.4px;">Walk in proper attire light t-shirt and track pant with sports shoes summer.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 12pt; line-height: 18.4px;">Pullover or comfortable track suit in winters.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">Don’ts:-<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 12pt; line-height: 18.4px;">Don’t rush to do 1 hour walking on very first day.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><span style="font-size: 12pt; line-height: 18.4px;">Don’t walk on bare foot or in sleepers. It will cause injury.<o:p></o:p></span></div>
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<span style="font-size: 12pt; line-height: 18.4px;">I’m sharing my personal point of view to get fit and healthy. I am not promoting any apps.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 8pt; line-height: 12.2667px;">Disclaimer<u1:p></u1:p></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 15.3333px;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 7.5pt; line-height: 11.5px;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 8pt; line-height: 12.2667px;">Please consult a physician to access your health before following the program in the blog.<u1:p></u1:p></span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 15.3333px;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 7.5pt; line-height: 11.5px;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><span style="font-family: "arial" , sans-serif; font-size: 8pt; line-height: 12.2667px;">All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.</span><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 15.3333px;"><o:p></o:p></span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-61572689386871908322017-02-04T06:30:00.000+05:302017-02-12T17:48:49.550+05:30Leg Exercises for Muscle Building for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12pt;">We will perform </span><b style="color: #222222; font-family: Arial, sans-serif; font-size: 12pt;"><u>5
exercises for Legs</u></b></h2>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">First 10-15 mins are for warm-up. You
can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping
for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for
exercise by increasing the heart rate and blood circulation. It will help
loosening the joints and increase blood flow to the muscles. This 10-15 minutes
stretch prepare your muscles for physical activity and prevents injuries.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> </span><b><i><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Exercise 1:- Back Squat (3*12)</span></u></i></b></h3>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhITTebJMd1YkxE27XvKP-THJ_O13vfJTsQncd8-lSANlH3TctxDllRKf_TqQiElKuZ4bY3e19voZdKzzP1N2BHTMIMiWljm0N-jnVcZZMiwMHFsdd2PQcnmWHHWaUdPBsrGL8wEOTPHpkp/s1600/20170128_200954.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="back squat" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhITTebJMd1YkxE27XvKP-THJ_O13vfJTsQncd8-lSANlH3TctxDllRKf_TqQiElKuZ4bY3e19voZdKzzP1N2BHTMIMiWljm0N-jnVcZZMiwMHFsdd2PQcnmWHHWaUdPBsrGL8wEOTPHpkp/s320/20170128_200954.jpg" title=""back squat workout"" width="240" /></a></b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVgTZ3duCAwiTc1LAbv3UmrFghHi9LNbOwN8AZoZmvd4zSZoltWc3COxkNfhKupJsiJebmyWFlOOgigUSvujufI7BSFtmT9MdkmUea5NSNnFrwm-DLcXWVABuxh9p9Cr1Eq9AWsF3hba2p/s1600/20170128_201002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="back squat" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVgTZ3duCAwiTc1LAbv3UmrFghHi9LNbOwN8AZoZmvd4zSZoltWc3COxkNfhKupJsiJebmyWFlOOgigUSvujufI7BSFtmT9MdkmUea5NSNnFrwm-DLcXWVABuxh9p9Cr1Eq9AWsF3hba2p/s320/20170128_201002.jpg" title=""back squat workout"" width="240" /></a></b></div>
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<b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Starting Position: </span></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Stand with your
feet shoulders width apart, back straight and chest up. Grab the bar with a
medium grip, put it on your upper back (traps). Unrack the bar by straightening
your legs and step back from the rack. Keep your back straight, chest up elbow
down. <o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">As you breath in squat down, push your knees out while moving your hips.
Squat down until your hips are below your knees. Thighs parallel to the floor.
Hold for a second. Now slowly come to your starting position by squat back up.</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">This will be one
repetition. Perform 12 repetition to complete a set. Perform total 3 sets.<o:p></o:p></span></div>
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<b><i><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Exercise 2:- Dumbbell Lunges (4*15)</span></u></i></b></h3>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfLFQQFk6rn8hrFk2QKLJhKQrTkqO5vyI3mNoQLf2tstzskepKu0z1NRXtJt6UeE8qyNzSjVlLls0Fw6YCtiaCzNFh9kusuv_ZmUNEUHw8W_Fkr1MmbCwiPXRaHQGHTf2JZMwfMp8841Il/s1600/20170203_213340.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="dumbbell lunges" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfLFQQFk6rn8hrFk2QKLJhKQrTkqO5vyI3mNoQLf2tstzskepKu0z1NRXtJt6UeE8qyNzSjVlLls0Fw6YCtiaCzNFh9kusuv_ZmUNEUHw8W_Fkr1MmbCwiPXRaHQGHTf2JZMwfMp8841Il/s320/20170203_213340.jpg" title=""dumbbell lunges exercise"" width="240" /></a></b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbOWbwOfnOjwH_cYwruxZkIHWDRDPEhq3EpJvhDibi09AkxtE0WJTumE0HBhfh8CGTfYhfdTNyKjf99gH0SDicbVVWqUYYMWXWUWUcXe6-GP6eXQuu-scl6ulkLGCLks_IewxyWWTCN_XT/s1600/20170203_213345.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="dumbbell lunges" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbOWbwOfnOjwH_cYwruxZkIHWDRDPEhq3EpJvhDibi09AkxtE0WJTumE0HBhfh8CGTfYhfdTNyKjf99gH0SDicbVVWqUYYMWXWUWUcXe6-GP6eXQuu-scl6ulkLGCLks_IewxyWWTCN_XT/s320/20170203_213345.jpg" title=""dumbbell lunges exercise"" width="240" /></a></b></div>
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<b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Starting Position:</span></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> Stand with your
torso upright holding dumbbells in each hand by your sides. Your chest up and
back straight. <o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Step forward with your right leg around two or two and half feet so that
thigh of right feet is parallel to the floor and your left knee will touch the
floor. While keeping the torso upright and maintaining your balance. Hold for a
second. Slowly come back to starting position as you breath out.</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">This will be one
repetition. Perform 15 repetition to complete a set.Repeat the process for left
leg to complete a set. Perform total 4 sets.<o:p></o:p></span></div>
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<b><i><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Exercise 3:- Hack Squat Machine (3*12)</span></u></i></b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE9fI8fSdu15yJ1CQe_MYt5pGMXKv0ZjRoJvg-igxuehKP20PzYnRvhl6v6_FjLj73MPPMcPvkGhj6_3b7LNnyUHmSO48TrDZEBwWLobSXV5a4o0Kj8DeEKbclJoQysv6hvijNApvI9XGQ/s1600/20170128_201345.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="hack squat" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE9fI8fSdu15yJ1CQe_MYt5pGMXKv0ZjRoJvg-igxuehKP20PzYnRvhl6v6_FjLj73MPPMcPvkGhj6_3b7LNnyUHmSO48TrDZEBwWLobSXV5a4o0Kj8DeEKbclJoQysv6hvijNApvI9XGQ/s320/20170128_201345.jpg" title=""hack squat machine exercises"" width="240" /></a></div>
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<b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Starting Position:</span></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> Place the back of
your torso against the back pad of the machine. Place your shoulders under the
shoulder pads. Legs shoulder width apart and. Toes pointed out. Place your arms
on the sode handle of the machine.Keep your head up and keep your back on the
pad. Straighten your legs without locking your knees.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">As you breath in Slowly squat down by bending you knees as you maintain
a straight posture until angle between your thigh and calve is slightly less
the 90 degrees. Hold for a second.Slowly squat up as you straighten the legs
and come back to starting position as you breath out.</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">This will be one
repetition. Perform 12 repetition to complete a set. Perform total 3 sets.<o:p></o:p></span></div>
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<b><i><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Exercise 4:- Seated Calf Raise (4*12)</span></u></i></b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHpECy8g4_gqhyphenhyphen9_rpOAlwoBFBCJy2FQOt5PScTwx4LKDSctJoASzznyG2w-SxNPhwqmXcJJu_MfN-jjsfjFoU1A-JtN13ybQ3H-hYcerMmNEz1lnInx1zRnsONWbeyK65wJ_I3KQ02jqZ/s1600/20170203_213005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="seated calf" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHpECy8g4_gqhyphenhyphen9_rpOAlwoBFBCJy2FQOt5PScTwx4LKDSctJoASzznyG2w-SxNPhwqmXcJJu_MfN-jjsfjFoU1A-JtN13ybQ3H-hYcerMmNEz1lnInx1zRnsONWbeyK65wJ_I3KQ02jqZ/s320/20170203_213005.jpg" title=""seated calf raise barbell"" width="240" /></a></div>
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<b><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12pt;">Starting Position:</span></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> Sit on the edge of
the bench and place a barbell bar over your upper thighs, about 2-4 inches
above your knees and hold it there.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">As you breath in Raise up on your toes as high as possible as you
squeeze the calf muscles. Hold for a second at the top of the movement.Slowly
come down to starting position by placing your heels on the floor as you breath
out. This will be one repetition. Perform 10 repetition to complete a set.
Perform total 4 sets.<o:p></o:p></span></div>
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<b><i><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Exercise 5:- Standing Calf Raise With Barbell
(3*15)</span></u></i></b></h3>
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<b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Starting Position:</span></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> Stand with your
feet 6 inches apart. back straight and chest up. Grab the bar with a medium
grip, put it on your upper back (traps). Unrack the bar by straightening your
legs and step back from the rack. <o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">As you breath in Raise you heels off the floor by squeezing your calf
muscles as high as possible. Pause for a second at the top. Slowly raise down
your heels on the floor as you breath out. This will be one repetition. Perform
15 repetition to complete a set. Perform total 3 sets.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif";">Note-:</span></h4>
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<span style="color: #222222; font-family: "arial" , "sans-serif";">1.
Rest between each set 45-60 seconds.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></h4>
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<span style="color: #222222; font-family: "arial" , "sans-serif";">2.
Rest between each exercise 90-120 seconds.<u1:p></u1:p></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif";">3.
Drink adequate amount of water.<u1:p></u1:p></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif";">4.
Don’t forget to stretch.<u1:p></u1:p></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt; line-height: 115%;">Disclaimer<u1:p></u1:p></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background: white; margin-left: 37.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.75pt;">
<!--[if !supportLists]--><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 7.5pt; line-height: 115%;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt; line-height: 115%;">Please consult a physician to
access your health before following the program in the blog.<u1:p></u1:p></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background: white; margin-left: 37.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.75pt;">
<!--[if !supportLists]--><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 7.5pt; line-height: 115%;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt; line-height: 115%;">All the specified exercises
should be performed in the safest position as specified in the blog. I will not
be held responsible for any injury incurred while performing the exercise
specified in the blog.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-4999427845072920462017-02-03T06:30:00.000+05:302017-02-12T19:07:39.203+05:30Best Tricep Exercises for Mass and Strength for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
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We will perform <b style="color: #222222; font-family: Arial, sans-serif; font-size: 14pt;"><u>5
exercises for big Triceps</u></b></blockquote>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">First 10-15 mins are for warm-up. You
can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping
for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for
exercise by increasing the heart rate and blood circulation. It will help
loosening the joints and increase blood flow to the muscles. This 10-15 minutes
stretch prepare your muscles for physical activity and prevents injuries.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><b style="font-size: medium;"><i><u><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 14pt; line-height: 21.4667px;">Exercise 1:- Close Grip Triceps Bench Press</span> (4*10)</u></i></b></span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj41c2xNP5jUp2-CAHm7gTmHtPVjzm4VlKazYpmnbQI7bz3f3HNkFWfPbXr50Ouo__CNTSFv3KKGcZyiT9aN3q1XsOHNdrlPwk8kPHqlGBsl0uR9cVZFY_vcJ2qgJWJK6XA19Ypd14it7WX/s1600/triceps+bar+pushdown1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Close Grip Bench Press Triceps" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj41c2xNP5jUp2-CAHm7gTmHtPVjzm4VlKazYpmnbQI7bz3f3HNkFWfPbXr50Ouo__CNTSFv3KKGcZyiT9aN3q1XsOHNdrlPwk8kPHqlGBsl0uR9cVZFY_vcJ2qgJWJK6XA19Ypd14it7WX/s320/triceps+bar+pushdown1.jpg" title=""Close Grip Bench Press Triceps Technique"" width="240" /></a></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 14.0pt; line-height: 115%;"><span style="background-color: white; font-family: "arial" , sans-serif; font-size: 12pt;"><b><i><u>Starting Position:</u></i></b> Lie down on a flat bench
press machine on your back chest up, barbell place above your head on the rack.
Grab Barbell with firm close grip, palm of your hands facing upwards. Extend
your arms as both are parallel to each others and perpendicular to the floor.</span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 14.0pt; line-height: 115%;"><span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 18.4px;"><span style="background: white;">As you breath in come down slowly until you feel the bar on your chest. Pause for a second. As you breath out bring the bar to your starting position while pushing the bar with your triceps muscles.</span></span><span style="color: black; font-family: "times new roman"; font-size: 12pt; line-height: 18.4px;"> </span><span style="background: white; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 18.4px;">This will be one repetition. Perform 10 repetition to complete a set. Perform total 4 sets.</span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 14.0pt; line-height: 115%;"><span style="background: white; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 18.4px;"><br /></span></span></div>
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<b><i><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 18.4px;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 14pt;">Exercise 2:- Triceps </span><span style="font-size: 18.6667px;">Push Down</span><span style="font-size: 14pt;"> (3*12)</span></span></span></u></i></b></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br /><span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"><span style="background: white;"><b style="font-style: italic; text-decoration: underline;">Starting Position:</b> Attach a straight bar to a overhead pulley, grab
the bar at shoulders width. (Palm of your hand facing down). Stand straight
chest up with your torso straight, and a small inclination forwards. Now bring
your upper hands close to your torso as shown in the pics.</span></span></span><br />
<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"><span style="background: white;"> As you breath in push the bar down using your triceps
muscles until your hands touches your thigh and fully extended. Contract your
triceps muscles and pause for a second.</span></span><br />
<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"><span style="background: white;"> Slowly bring back bar to your starting
position as you breath out.</span></span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"> </span><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;">This will be
one repetition. Perform 12 repetition to complete a set. Perform total 3 sets.</span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><span style="background: white; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"><b style="color: black; font-family: "Times New Roman"; font-size: medium;"><i><u><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 14pt; line-height: 21.4667px;">Exercise 3:- Seated Overhead Triceps Extension (3*12)</span></u></i></b><span class="apple-converted-space" style="color: black; font-family: "times new roman"; font-size: small;"><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12pt; line-height: 18.4px;"> </span></span></span></span></h3>
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<br /><span style="background-color: white; font-family: "arial" , sans-serif; font-size: 12pt;"><b><u><i>Starting Position:</i></u></b> Sit on the edge of a bench with your back straight
chest up. Grab the dumbbell with both hands and lift it over your head, arms
fully extended. Both of your upper hands should be close to your head.</span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">
<span style="background: white;">Now as you breath in slowly lower the dumbbell
behind your head until your forearm touches your biceps. Pause for a second.
During the movement keep your upper arms stationary make sure only move your
forearms.</span><br />
<span style="background: white;">As you breath out bring back dumbbell to your
starting position by using triceps to raise the dumbbell.</span></span><span style="font-size: 12.0pt; line-height: 115%;"> </span><span style="background: white; color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">This will be one repetition. Perform 12 repetition to complete a set.
Perform total 3 sets.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br />
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<b><i><u><span style="background: white; color: #222222; font-family: "arial" , "sans-serif"; font-size: 14.0pt; line-height: 115%;">Exercise 4:- Ez-Bar Skull Crusher (4*10)</span></u></i></b></h3>
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<span style="color: #222222; font-family: "arial" , sans-serif; line-height: 115%;"><span style="background: white; font-size: 12pt;"><b>Starting Position:</b> Lie down on a flat bench on your back chest up,
place ez-bar on the rack above your head. Grab the bar using close grip, lift
the bar and hold it with your elbows inwards, extend your arms. </span></span><br />
<span style="color: #222222; font-family: "arial" , sans-serif; line-height: 115%;"><span style="background: white; font-size: 12pt;">As you breath in lower
the bar allowing the elbow to flex while keeping your upper arms stationary.
Pause for a second as you reaches above your forehead.</span></span><br />
<span style="color: #222222; font-family: "arial" , sans-serif; line-height: 115%;"><span style="background: white; font-size: 12pt;"> Lift the bar to the
starting position as you breath out.</span></span><span style="font-size: 12.0pt; line-height: 115%;"> </span><span style="background: white; color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">This will be one repetition. </span><br />
<span style="background: white; color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">Perform 10 repetition to complete a set.
Perform total 4 sets.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br />
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><b><i><u><span style="background: white; font-size: 14pt; line-height: 115%;">Exercise 5:- Single Arm Triceps Extension (3*15</span></u></i></b><b><i><u><span style="background: white; font-size: 12pt; line-height: 115%;">)</span></u></i></b><span class="apple-converted-space"><span style="background: white; font-size: 12pt; line-height: 115%;"> </span></span></span></h3>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><span style="background: white;"><br /></span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><span style="background: white;"><b style="background-color: transparent; font-family: arial, sans-serif;"><u><i>Starting Position:</i></u></b> Sit on the edge of the bench with your back
straight chest up. Grab a dumbbell in your right arm, now fully extend the arm
with the dumbbell over your head. Palm of your hand should be facing forward.</span></span><br />
<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><span style="background: white;"> As you breath in slowly lower the dumbbell
behind your head until your forearm touches biceps while keeping your upper arm
stationary. Pause for a second. Return to starting position by using your
triceps muscles as you breath out.</span><br />
<span style="background: white;">This will be one repetition. Perform 15 repetition
to complete a set.</span><span style="font-size: 12.0pt; line-height: 115%;">
</span><span style="background: white; font-size: 12pt; line-height: 115%;">Repeat the same process with left hand. Perform total 3 sets.</span><span style="font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Note-:</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">1.
Rest between each set 45-60 seconds.</span></h4>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">2.
Rest between each exercise 90-120 seconds.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">3.
Drink adequate amount of water.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">4.
Don’t forget to stretch.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt;">Disclaimer<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 42.75pt; margin-right: 0cm; margin-top: 0cm; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -24.75pt;">
<!--[if !supportLists]--><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 7.5pt;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 8.0pt;">Please consult a physician to access your health before following the
program in the blog.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 42.75pt; margin-right: 0cm; margin-top: 0cm; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -24.75pt;">
<!--[if !supportLists]--><span style="font-family: "arial" , sans-serif; font-size: 7.5pt;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 8pt;">All the specified exercises should be performed in the safest position
as specified in the blog. I will not be held responsible for any injury
incurred while performing the exercise specified in the blog.<o:p></o:p></span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-84732840507338335112017-02-02T06:30:00.000+05:302017-02-12T17:44:56.652+05:30Biceps Workout for Mass and Strength for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 14pt;">We will perform </span></span><b style="color: #222222; font-family: Arial, sans-serif; font-size: 14pt;"><u>5 exercise
for Biceps</u></b></h2>
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<span style="font-family: "arial" , sans-serif; font-size: 12pt;">First 10-15 mins are for warm-up. You
can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping
for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for
exercise by increasing the heart rate and blood circulation. It will help
loosening the joints and increase blood flow to the muscles. This 10-15 minutes
stretch prepare your muscles for physical activity and prevents injuries.<o:p></o:p></span></div>
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<b><span style="font-family: "arial" , sans-serif; font-size: 14pt; line-height: 115%;">Exercise 1:- <u><i>Barbell curl</i></u></span><u><i> (4*10)</i></u></b></h3>
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<span style="line-height: 115%;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 13.2px;"><b><br /></b></span></span></span></div>
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<span style="color: #222222; line-height: 115%;"><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;"><span style="font-size: 13.2px;"><b><br /></b></span></span>
<br style="text-align: start;" />
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><span style="text-align: start;">Stand straight with your chest up while holding a
barbell at shoulder width grip.</span></span><br style="text-align: start;" />
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><span style="text-align: start;">As you breath in curl the weights forwards while
contacting the biceps, keep your upper arm stationary. Continue the movement
until bar is at shoulders height(your biceps are fully contracted)</span>. Slowly
bring the bar down to starting position as you breath out. This will be one
repetition. Perform 10 repetition to complete a set. Perform total 4 sets. </span><br />
<br style="text-align: start;" />
<br style="text-align: start;" />
</span></div>
<h3>
<b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 115%;"><span style="text-align: start;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 14pt;">Exercise 2:- </span><u><i><span style="font-size: 18.6667px;">Dumbbell</span><span style="font-size: 14pt;"> alternate curl</span></i></u></span></span><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 14pt;"><u><i> (3*12)</i></u></span></span></span></b></h3>
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<div class="MsoNormal" style="color: #222222;">
<span style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: 18.6667px;"><b><br /></b></span></span></div>
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<span style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: 18.6667px;"><b><br /></b></span>
<br style="text-align: start;" />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;"><span style="text-align: start;">Sit on a bench with dumbbells in each hand.
Keep your arms close to your torso and your palms facing forward. This is your
starting position. As you breath in curl the right arm weight up until yours
biceps are contracted while keeping upper arms stationary. Continue the
movement until dumbbell is at your shoulder height. Hold for a second. As you
breath out slowly come to your starting position while repeating the same
process with right hand.</span> This will be one repetition. Perform 12
repetition to complete a set. Perform total 3 sets. </span><br />
<br style="text-align: start;" />
</span></div>
<h3>
<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;"><span style="font-family: "arial" , sans-serif; font-size: 14pt; line-height: 115%;"><span style="text-align: start;">Exercise 3:- Ez-bar curl</span> (3*15)</span></b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibDxznTagnC1MW4pK2QE4h2ugvU7VmSMi1OzIW82gkgz972eXJ-bbkqoFIGWZYrsFpYQjWBI_7u3md-LH1-41m_3bwAm-lDzULJwbbAD_npj42xnGyb-YH2MXiqGexufdshkDQEonDgW27/s1600/ez+bar1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ez-Bar curl Biceps" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibDxznTagnC1MW4pK2QE4h2ugvU7VmSMi1OzIW82gkgz972eXJ-bbkqoFIGWZYrsFpYQjWBI_7u3md-LH1-41m_3bwAm-lDzULJwbbAD_npj42xnGyb-YH2MXiqGexufdshkDQEonDgW27/s320/ez+bar1.jpg" title=""Ez-Bar curl Biceps exercise"" width="240" /></a></div>
<div class="MsoNormal" style="color: #222222;">
<span style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: 18.6667px;"><b><br /></b></span>
<br style="text-align: start;" />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;"><span style="text-align: start;">Stand up straight, your chest up while holding
ez-bar at the wide outer handle.</span></span><br style="text-align: start;" />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;"><span style="text-align: start;">Palm of your hands facing forward and little
tilted inwards as shape of the bar.</span></span><br style="text-align: start;" />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;"><span style="text-align: start;">Keep your elbow close to your torso.</span>As you
breath out curl the bar upwards while contacting the biceps, keep your upper
arm stationary. Continue the movement until bar is at shoulders height(your
biceps are fully contracted)</span><span style="font-size: 12pt;">. Slowly bring the bar down to starting
position as you breath out. This will be one repetition. Perform 15 repetition
to complete a set. Perform total 3 sets. </span></span><br />
<br style="text-align: start;" />
<br style="text-align: start;" /></div>
<h3>
<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;"><span style="font-family: "arial" , sans-serif; font-size: 14pt; line-height: 115%;"><span style="text-align: start;">Exercise 4:- <i><u>Concentration curl</u></i></span><i><u> (4*15)</u></i></span></b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHnjkPivsk2iIWIM52Cfue3FoPVzQIL-KxWNECkvt46W7Rx5G1MG8DprxmYakG7yvd1k6zeTc5mgvEMDvKbZOUiDeq8saSv9BcPzq9EH2ZKqAFyPOfY2luJNq555UsGodzuGfZt5EMZHsj/s1600/concentration.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="concentration curl biceps" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHnjkPivsk2iIWIM52Cfue3FoPVzQIL-KxWNECkvt46W7Rx5G1MG8DprxmYakG7yvd1k6zeTc5mgvEMDvKbZOUiDeq8saSv9BcPzq9EH2ZKqAFyPOfY2luJNq555UsGodzuGfZt5EMZHsj/s320/concentration.jpg" title=""concentration curl biceps exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5r7gi97H67gZeW4fAwlLCfcsp43AS_I9Gt_xIIAuwopXeSa7v8T8Cy-z4RFKqpbCLTRw6JUZXo5qSPAHTWRVAUPPBFRGiWjkeDB6CE2txnQqspp4TEClyulY854NShunowJpGXxrup-FX/s1600/concentration1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="concentration curl biceps" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5r7gi97H67gZeW4fAwlLCfcsp43AS_I9Gt_xIIAuwopXeSa7v8T8Cy-z4RFKqpbCLTRw6JUZXo5qSPAHTWRVAUPPBFRGiWjkeDB6CE2txnQqspp4TEClyulY854NShunowJpGXxrup-FX/s320/concentration1.jpg" style="cursor: move;" title=""concentration curl biceps exercise"" width="240" /></a></div>
<div class="MsoNormal" style="color: #222222;">
<span style="font-family: "arial" , sans-serif; line-height: 115%;"><span style="font-size: 18.6667px;"><b><br /></b></span>
<br style="text-align: start;" />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;"><span style="text-align: start;">Sit on a bench while your feet firmly placed on
the floor. Place back of your upper arm on the inside of your left thigh. Keep
your right hand on right thigh for stability. Now curl the weights
upwards until your biceps contracts. Pause for a second.</span></span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;"><span style="text-align: start;">Slowly come down to your starting position.</span>(Keep
your left arm on thigh all the time throughout your movement)</span><span style="font-size: 12pt;">. This will
be one repetition. Perform 15 repetition.. Perform same process with your left
hand to complete a set. Perform total 4 sets. </span></span><br />
<br style="text-align: start;" />
<br style="text-align: start;" />
<br style="text-align: start;" /></div>
<h3>
<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;"><span style="font-family: "arial" , sans-serif; font-size: 14pt; line-height: 115%;"><span style="text-align: start;">Exercise 5:-<i><u> Low pulley biceps curl</u></i></span><i><u> (3*15)</u></i></span></b></h3>
<span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLfIAARtAPVf5D_FyRFaINTYZbY8loM08-MlLlUDfb9KKTod6VmbQniNBVqWyJrAEssYP4c9TbGftgiwe2RcDftyMVP1bpZ08wH_ykM6bHdu8dZ67q7WyAgYMWAf2UzmajDang3GYYlSQL/s1600/low+pulley.jpg" imageanchor="1" style="font-family: "Times New Roman"; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Low pulley biceps curl" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLfIAARtAPVf5D_FyRFaINTYZbY8loM08-MlLlUDfb9KKTod6VmbQniNBVqWyJrAEssYP4c9TbGftgiwe2RcDftyMVP1bpZ08wH_ykM6bHdu8dZ67q7WyAgYMWAf2UzmajDang3GYYlSQL/s320/low+pulley.jpg" title=""Low pulley biceps curl exercise"" width="240" /></a></span></div>
<div style="text-align: justify;">
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<div style="text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt; line-height: 115%;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY5iLXcAog4tODyhPafy8I0hAbdPzgr65M9JWDKJHa12Aesgk6ApPZIPZdnDCTKITNe3ZMllrNdPEbsw2FP2QsvrUpyU2ud14O5lT4noNizqETgM0YfP77_s4hMjRp_pOACJ2OFGAy-iBM/s1600/low+pulley1.jpg" imageanchor="1" style="font-family: "Times New Roman"; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Low pulley biceps curl" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY5iLXcAog4tODyhPafy8I0hAbdPzgr65M9JWDKJHa12Aesgk6ApPZIPZdnDCTKITNe3ZMllrNdPEbsw2FP2QsvrUpyU2ud14O5lT4noNizqETgM0YfP77_s4hMjRp_pOACJ2OFGAy-iBM/s320/low+pulley1.jpg" title=""Low pulley biceps curl exercise"" width="240" /></a><br /><br /><br style="text-align: start;" />
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><span style="text-align: start;">Stand straight your chest up and torso stationary,
while holding a cable curl bar that is attached to a low pulley. Keep your
elbow closet to torso while grabbing the bar at shoulder width. Palm of your
hands facing upwards. This will be your starting position. As you breath in
pull the bar upwards while keeping your upper arms stationary until your biceps
contracts. Hold for a second while your biceps are fully contracted (or at shoulders height). Slowly
bring bar down to starting position as you breath out.</span> This will be one
repetition. Perform 15 repetition to complete a set. Perform total 3 sets. </span><br />
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<!--[endif]--><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><o:p></o:p></span></span><br />
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<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><b><i><u>Note-:</u></i></b><o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: normal; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">1.
Rest between each set 45-60 seconds.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: normal; margin-bottom: 0.0001pt;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">2.
Rest between each exercise 90-120 seconds.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 12pt;">3.
Drink adequate amount of water.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 12pt;">4.
Don’t forget to stretch.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: xx-small;">Disclaimer<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: normal; margin: 0cm 0cm 0.0001pt 42.75pt; text-indent: -24.75pt;">
<!--[if !supportLists]--><span style="font-size: xx-small;"><span style="font-family: "arial" , sans-serif;">1.<span style="font-family: "times new roman"; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "arial" , sans-serif;">Please consult a physician to access your health before following the
program in the blog.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: normal; margin: 0cm 0cm 0.0001pt 42.75pt; text-indent: -24.75pt;">
<!--[if !supportLists]--><span style="font-size: xx-small;"><span style="color: black; font-family: "arial" , sans-serif;">2.<span style="font-family: "times new roman"; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--></span><span style="color: black; font-family: "arial" , sans-serif;"><span style="font-size: xx-small;">All the specified exercises should be performed in the safest position
as specified in the blog. I will not be held responsible for any injury
incurred while performing the exercise specified in the blog.</span><span style="font-size: 12pt;"><o:p></o:p></span></span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com3tag:blogger.com,1999:blog-3818823013860943314.post-79843924233190374492017-02-01T06:30:00.000+05:302017-02-12T19:05:42.805+05:30Shoulder Exercises For Mass and Strength for Beginners<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Shoulders exercise<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We will perform <b><u>5 exercise for Shoulder</u></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 minutes stretch prepare your muscles for physical activity and prevents injuries.</span></div>
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<span style="background-color: white;"><span style="color: #222222; font-family: "arial" , "helvetica" , sans-serif;"><b><i><u>Exercise 1:- Seated Dumbbell shoulder press (4*12)</u></i></b></span></span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig6tMreMOtzJGESoA8WkNiKklkZuAMD2CLLp6tbLl9jAiIwtxqlsdEJZvXGhAsbytjskT237YUPAOpRrwijq2l3IFH8B_oJmuzDVQcF9ihK1fAsNdikZjU8AAVtMUlMMiM7gRpQfI-GqKC/s1600/seated+dumble.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Seated Dumbbell shoulder press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig6tMreMOtzJGESoA8WkNiKklkZuAMD2CLLp6tbLl9jAiIwtxqlsdEJZvXGhAsbytjskT237YUPAOpRrwijq2l3IFH8B_oJmuzDVQcF9ihK1fAsNdikZjU8AAVtMUlMMiM7gRpQfI-GqKC/s320/seated+dumble.jpg" title=""Seated Dumbbell shoulder press Exercise"" width="240" /></a></span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif;"> Sit on a bench with your back straight, chest up. Pick up dumbbells in each hand, at your shoulder height, palms facing forward. This is your starting position. As you breath in push the dumbbells upwards. Hold for a second, now slowly return to your previous position as you breath out. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #222222;"><b><i><u>Exercise 2:- Side lateral raise (4*12)</u></i></b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjf5JbXT3CFABI-u5-mollD69qxqYH2Vo-jViRhXvt-UXJdpEEFqqdFmmwHNtj0btNns3SWA46MtGJBWB7uI7TfcC5g1SoakOE8DW8L94ltTOAIbHjfKCXIdb_nNEAKjDc3xrp-548bAHm/s1600/standing+side+dumble.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="side lateral raise" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjf5JbXT3CFABI-u5-mollD69qxqYH2Vo-jViRhXvt-UXJdpEEFqqdFmmwHNtj0btNns3SWA46MtGJBWB7uI7TfcC5g1SoakOE8DW8L94ltTOAIbHjfKCXIdb_nNEAKjDc3xrp-548bAHm/s320/standing+side+dumble.jpg" title=""side lateral raise shoulder exercise"" width="240" /></a></span></span></div>
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Stand still with your back straight, chest up. Pick up dumbbells in each hand, palm of your hands facing inwards.While maintaining torso stationary lift the dumbbells to your sides, slight bend on your elbows, hands slightly forward. Continue until your arms are parallel to ground. Exhale as you execute this movement,Hold for a second at the top. Now come back down slowly to your previous position as you inhale. <span style="background-color: transparent;">This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets. </span></div>
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<b><i><u>Exercise 3:- Reverse flies (4*12)</u></i></b></div>
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<span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhibcXRjlDI8bCbo4SuFCeH_HgLxRdfG1rqOtiJ0RuyFqmjFUYWLGpSplkmZ4TWdk85wfGH32nHnD5BIRIU1Hceuc2ul5YxaVTyAwOPnxf7QESA6uLCSzGQSBey3YjAzCtnD7gy70MlkWmX/s1600/reverse+fly.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Reverse flies" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhibcXRjlDI8bCbo4SuFCeH_HgLxRdfG1rqOtiJ0RuyFqmjFUYWLGpSplkmZ4TWdk85wfGH32nHnD5BIRIU1Hceuc2ul5YxaVTyAwOPnxf7QESA6uLCSzGQSBey3YjAzCtnD7gy70MlkWmX/s320/reverse+fly.jpg" title=""Reverse flies shoulder workout"" width="240" /></a></span></div>
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<span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcX9PY3XWw0pAHRMYKNGAEQRT0qiM90yXyKU1eDYFcTzD1IaiJU7TTWcDMuRGXcvIo6pbUQD_rAi6Rd-FBr9gf56XQaxyTk5dVQUXJcRug8qA7M5I24ozrGmasfgNOju9W9hQxrM8d30Lk/s1600/reverse+fly+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Reverse flies" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcX9PY3XWw0pAHRMYKNGAEQRT0qiM90yXyKU1eDYFcTzD1IaiJU7TTWcDMuRGXcvIo6pbUQD_rAi6Rd-FBr9gf56XQaxyTk5dVQUXJcRug8qA7M5I24ozrGmasfgNOju9W9hQxrM8d30Lk/s320/reverse+fly+1.jpg" title=""Reverse flies shoulder workout"" width="240" /></a></span></div>
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Pick a incline bench which is at a 45 degree angle. Lie down on incline bench with chest and stomach pressing against incline. Pick up dumbbells in each hands palm facing each other. Move your hand in front of you in a flying motion so that they are perpendicular to the bench. Squeeze your shoulders blades, and pause for a moment at the top. Come back slowly to your previous position. <span style="background-color: transparent;">This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets. </span></div>
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<b><i><u>Exercise 4:- Front dumbbell raise. (4*12)</u></i></b></div>
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<span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_q2IH4Ok2pqWjAECr8WiWo2mlWSwqcIVaRIrl339G-XloBar20mhsrJkbsCRdJwoVXKKAwFoPHeQ-Ah53WgkU5I87xoFNq0ieUtS2n19MuaGRPCJivp-vAYn91nt2AavbEBlXar1pkd-B/s1600/front+dumble+raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Front dumbbell raise" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_q2IH4Ok2pqWjAECr8WiWo2mlWSwqcIVaRIrl339G-XloBar20mhsrJkbsCRdJwoVXKKAwFoPHeQ-Ah53WgkU5I87xoFNq0ieUtS2n19MuaGRPCJivp-vAYn91nt2AavbEBlXar1pkd-B/s320/front+dumble+raise.jpg" title=""Front dumbbell raise shoulder exercise"" width="240" /></a></span></div>
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<span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDRePAZCSpmaoNCndxDwFkEdMjd21v3mgRBYuiUxzFcpeSnLE-gPU_9vXUwf3-XfLG8YePAemVMdcdL-kriYmmMz5Cc7Nf74v-ajzwkPOxCKLL6J_RHngeBE1ESHALTOXmF_txi4VjSgTS/s1600/front+dumble+raise1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Front dumbbell raise" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDRePAZCSpmaoNCndxDwFkEdMjd21v3mgRBYuiUxzFcpeSnLE-gPU_9vXUwf3-XfLG8YePAemVMdcdL-kriYmmMz5Cc7Nf74v-ajzwkPOxCKLL6J_RHngeBE1ESHALTOXmF_txi4VjSgTS/s320/front+dumble+raise1.jpg" title=""Front dumbbell raise shoulder exercise"" width="240" /></a></span></div>
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Stand with feet about shoulder width apart. Keep your back straight chest up and feet flat on the floor. Grab dumbbells in each hand,palm facing each other, hand holding weight should be hang down. As you breath in raise your right hand upwards until reaches a position parallel to floor, palm of your hand facing down. Pause at the top position. Slowly lower the dumbbell to your starting position, as you simultaneously repeat same process with left hand. <span style="background-color: transparent;">This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets. </span></div>
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<b><i><u>Exercise 5:- Dumbbell shrugs (4*15)</u></i></b></div>
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<span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUYvphUeTO5U5bOM56U64KYRWvKbIMWqjlnyABrda21HsQAW4vcfa7vMyMcgQf5GaKh1NE8LTVe5rMqCABPTojyxqIUlb1Y4Ex6c4d4kZgmbMemStJvO1q-Wn3TxjYacDBV2pqeAE3DFvU/s1600/dumble+shrugs1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Front dumbbell raise" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUYvphUeTO5U5bOM56U64KYRWvKbIMWqjlnyABrda21HsQAW4vcfa7vMyMcgQf5GaKh1NE8LTVe5rMqCABPTojyxqIUlb1Y4Ex6c4d4kZgmbMemStJvO1q-Wn3TxjYacDBV2pqeAE3DFvU/s320/dumble+shrugs1.jpg" title=""Front dumbbell raise shoulder exercise"" width="320" /></a></span></div>
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<span style="color: #222222;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU7aUlrbd4NqjiSl9VwUULCyOZNOD8zk4WiOQrA_0oz_5DP-x37cGOWSLYa0y8_shgwwgVr2KuPa4qmlyOTOIQt-pRVFol8u5YU_aeM4k2yE9R3qOAtysmmOdod5gSsOf5nNWMs-HhVvTV/s1600/dumble+shrugs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Front dumbbell raise shoulder " border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU7aUlrbd4NqjiSl9VwUULCyOZNOD8zk4WiOQrA_0oz_5DP-x37cGOWSLYa0y8_shgwwgVr2KuPa4qmlyOTOIQt-pRVFol8u5YU_aeM4k2yE9R3qOAtysmmOdod5gSsOf5nNWMs-HhVvTV/s320/dumble+shrugs.jpg" title=""Front dumbbell raise shoulder exercise"" width="320" /></a></span></div>
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Stand with dumbbells in each hand, palm facing inwards. As you breath in lift the dumbbells by elevating the shoulders as high as possible, pause for a second at the top of the movement. Lower the Dumbbell to the starting position. <span style="background-color: transparent;">This will be one repetition. Perform 15 repetition to complete a set. Perform total 4 sets. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Note-:<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">1. Rest between each set 45-60 seconds.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">2. Rest between each exercise 90-120 seconds.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">3. Drink adequate amount of water.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">4. Don’t forget to stretch.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small; line-height: 11.4133px;">Disclaimer<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small; line-height: 11.4133px;">1. Please consult a physician to access your health before following the program in the blog.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">2. All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.</span></div>
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parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-18098089678180798672017-01-31T06:30:00.000+05:302017-02-12T17:39:09.429+05:30Back Exercises for Bigger Size and Strength<div dir="ltr" style="text-align: left;" trbidi="on">
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Back exercise<o:p></o:p></div>
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We will perform <b><u>5 Exercise for Back</u></b><o:p></o:p></div>
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First 10-15 mins are for warm-up. You can do jogging /
walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes.
Twisting for 1 minutes. Warm up will prepare your body for exercise by
increasing the heart rate and blood circulation. It will help loosening the
joints and increase blood flow to the muscles. This 10-15 min stretch prepare
your muscles for physical activity and prevents injuries.<o:p></o:p></div>
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After warm up perform 3 sets each of 10 reps for wide grip
chin-ups.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 1: - <b><u>Wide Grip Lateral Pull-down (4*12)<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b> </b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY1V_nnZX1p9IWv1Ad3wM5DtIwthE9w2G3X2xOFbl4kkBxF_wHPxBNgSky1oAISQCQGJS0nVvI7OOgDuqj4vV4hlTdlixRdS-63n1ILSqupPTDYNBd6Dig5Lb9meufx0IDqnmuLXrByoPP/s1600/wide+grip+lateral.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="wide grip lateral pull down" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY1V_nnZX1p9IWv1Ad3wM5DtIwthE9w2G3X2xOFbl4kkBxF_wHPxBNgSky1oAISQCQGJS0nVvI7OOgDuqj4vV4hlTdlixRdS-63n1ILSqupPTDYNBd6Dig5Lb9meufx0IDqnmuLXrByoPP/s320/wide+grip+lateral.jpg" title=""wide grip lateral pull down exercise"" width="240" /></a></b></div>
<br />
<a name='more'></a><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN2IgCV8uXe8avKkJ2V1e1pB8s5EsMZQAiZlAf_Q4JutsO5NqSZMdRPkDca38ItjgrebJHkvZejYt73Jt2CJQ_w04MddVVx1DFzfcEf3r76EiCjCadpnoFjs77k8HZsKrQz30n522rY0QL/s1600/wide+grip+lateral+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="wide grip lateral pull down" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN2IgCV8uXe8avKkJ2V1e1pB8s5EsMZQAiZlAf_Q4JutsO5NqSZMdRPkDca38ItjgrebJHkvZejYt73Jt2CJQ_w04MddVVx1DFzfcEf3r76EiCjCadpnoFjs77k8HZsKrQz30n522rY0QL/s320/wide+grip+lateral+3.jpg" title=""wide grip lateral pull down exercise"" width="240" /></a></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
Sit down
on a pull down machine with a Wide bar attached to the pulley. Grip the bar as
wide as you can palm facing forwards. Make sure that you adjust the knee pad of
the machine to fit your height. These pads will prevent your body to raise
upside as resistance from the bar. Now as you breath in pull the bar towards
your chest hold for a second, return to previous position slowly as you breath
out. This will be one repetition. Perform 12 repetition to complete a set.
Perform total 4 sets.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 2: - <b><u>Seated Cable Row (4*12)</u></b><o:p></o:p></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOfVHe-hXODQzT7gnQM1hEiQjgF9FqIbih1WwxWEjD4_pbQ6s1_T_lqsPId6XYRclLW0-XmQs77KHtiHK5bPMFiKbNuAs2XwBcQyvQjBABELvCvPhSN7yO551vQpgeap-trpTesGd7KWQ8/s1600/2seated+cable+raw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Seated cable raw" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOfVHe-hXODQzT7gnQM1hEiQjgF9FqIbih1WwxWEjD4_pbQ6s1_T_lqsPId6XYRclLW0-XmQs77KHtiHK5bPMFiKbNuAs2XwBcQyvQjBABELvCvPhSN7yO551vQpgeap-trpTesGd7KWQ8/s320/2seated+cable+raw.jpg" title=""Seated cable raw exercise"" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5e2p7Aykeyud0hDAOUiwSBh73I20lCRY3T_rimCJJPGP_19gfqsi5ZYqYwIZD9f4jms4hwDWfQrWBn30TYLvAwYhSgEwqEQWOwZGnmI-IBs8MTy8wDGuxOfYp0Lpt2JA0PRlzvnUXUot/s1600/2seated+cable+raw2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Seated cable raw" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5e2p7Aykeyud0hDAOUiwSBh73I20lCRY3T_rimCJJPGP_19gfqsi5ZYqYwIZD9f4jms4hwDWfQrWBn30TYLvAwYhSgEwqEQWOwZGnmI-IBs8MTy8wDGuxOfYp0Lpt2JA0PRlzvnUXUot/s320/2seated+cable+raw2.jpg" title=""Seated cable raw exercise"" width="240" /></a></div>
<div class="MsoNormal">
<b> </b></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
Sit on a
low pulley cable machine with a v bar placing your feet on the front platform,
make sure your knees are slightly bent and not locked. Lean over and grab the
v-bar keep your back straight all the time. With your arm extended pull back
until your torso is at 90-degree angle from your legs. Your chest should be up.
This is your starting position. Now keeping the torso intact, as you breath in
pull the handle towards your torso while keeping the arms close to it
until you touch the abdominal. Try to squeeze your back muscles. Hold for a
second. Slowly go to your starting position while you breath out. This will be
one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 3: - C<b><u>lose Grip Front Lateral Pull-down (4*12)<o:p></o:p></u></b></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
<b> </b></div>
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8zPDTYkc6su1z0FxWo0QN94d2Ihk56kgVdDtNdQ1LzZfgDVFnvHXAmnqTxL5dJvL6GeBvXeqwAOFeuAumO-uH3mbk9yXcKXvvd0hyW5of6uHQSu9m6-_DqqrqfycQ1XR2iPsr6O_9Nrg/s1600/3close+grip+lateral+pull.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Close grip front lateral pull-down" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8zPDTYkc6su1z0FxWo0QN94d2Ihk56kgVdDtNdQ1LzZfgDVFnvHXAmnqTxL5dJvL6GeBvXeqwAOFeuAumO-uH3mbk9yXcKXvvd0hyW5of6uHQSu9m6-_DqqrqfycQ1XR2iPsr6O_9Nrg/s320/3close+grip+lateral+pull.jpg" title=""Close grip front lateral pull-down exercise"" width="240" /></a></b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeeW2FmX4o6QY_BE7CVALGqovFXNb24jARxPggVJSxx-tTrxB5mTCu7DnP9VBaM5v0mPl-hoYLF0Ejw-2lP34T8l6crhlcP2O3DhMzY-AEwnri6JdY0N4Ns_lR1AYhqSwcYyrsi5MiO0uo/s1600/close+grip+lateral+pull1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Close grip front lateral pull-down" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeeW2FmX4o6QY_BE7CVALGqovFXNb24jARxPggVJSxx-tTrxB5mTCu7DnP9VBaM5v0mPl-hoYLF0Ejw-2lP34T8l6crhlcP2O3DhMzY-AEwnri6JdY0N4Ns_lR1AYhqSwcYyrsi5MiO0uo/s320/close+grip+lateral+pull1.jpg" title=""Close grip front lateral pull-down exercise"" width="240" /></a></b></div>
<br />
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
Sit on a
pull down machine with a wide bar attached to the pulley. Grip the bar
shoulders width apart hands facing forward. Make sure that you adjust the knee
pad of the machine to fit your height. These pads will prevent your body to
raise upside as resistance from the bar. Sit straight upright with your back
straight. Now as you breath in pull the bar towards your chest hold for a
second, return to previous position slowly as you breath out. This will be one
repetition. Perform 12 repetition to complete a set. Perform total 4 sets.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 4: - <b><u>Single Arm Dumbbell Row (4*12)</u></b><o:p></o:p></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
<b> </b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90IoiM-r8fQmos_XhmbBtmM_h3pjHBjoqpwgDD1KFD51DR7DqB4P3iMgoPjUjXN1PLtwX5vlS94l0u8kdO1c5wf3RbNEj57g2A68wLNQ1LzvQpMxqYP8htso7JSR3EJSpD5PD1hggXpu-/s1600/single+arm+dumblle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Single Arm dumbbell row" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90IoiM-r8fQmos_XhmbBtmM_h3pjHBjoqpwgDD1KFD51DR7DqB4P3iMgoPjUjXN1PLtwX5vlS94l0u8kdO1c5wf3RbNEj57g2A68wLNQ1LzvQpMxqYP8htso7JSR3EJSpD5PD1hggXpu-/s320/single+arm+dumblle.jpg" title=""Single Arm dumbbell row exercise"" width="240" /></a></b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs7ijUvf1VTWJYkN4NUPMlrIwTMNAoTZckifwUbfHEt1jfnX925P_PHFEQ0AyngCuz8FuIWFWdWioIBj4l-jZQx5YvmuCONan_ov0scqNXYDVHFmDGMXKXm9FzyjrDFutmxcTfGgiDF3vd/s1600/single+arm+dumblle1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Single Arm dumbbell row" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs7ijUvf1VTWJYkN4NUPMlrIwTMNAoTZckifwUbfHEt1jfnX925P_PHFEQ0AyngCuz8FuIWFWdWioIBj4l-jZQx5YvmuCONan_ov0scqNXYDVHFmDGMXKXm9FzyjrDFutmxcTfGgiDF3vd/s320/single+arm+dumblle1.jpg" title=""Single Arm dumbbell row exercise"" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Choose a
flat bench, place your right knee on the top of the end of the bench, bend your
torso forward from the waist until your upper body is parallel to the floor,
place your right hand on the other end of the bench for support. Use your left
hand to pick a dumbbell on the floor hold it while keeping your back straight.
Palm of your hand facing your torso. As you breath in pull the dumbbell up to
side of your chest, bending your elbow, keeping your upper arm close to your
side and keep your torso stationary. Try to squeeze your back muscles while
pulling the dumbbell. Hold for a second. As you breath out lower the dumbbell
straight to your previous position. This will be one repetition. Perform 12
repetition to complete a set. Perform same process with your right arm. Perform
total 4 sets.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 5: - <b><u>Underhand Cable Pull-down (4*15)</u></b><o:p></o:p></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
<b> </b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8hftBsnmR0vbVwCL51irr47UcconxAcEzASd90RaAJSP5aj2Yv8h5hAKnyNEG_ZM4Xd86pI4Lg1cpxIlhB50eKmsuJkptRAAT8fD8pv9oLeD8Yp_vxflnkpb-WzT35S8Z94Ingz5YrOcG/s1600/under+hand.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Underhand cable pull-down" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8hftBsnmR0vbVwCL51irr47UcconxAcEzASd90RaAJSP5aj2Yv8h5hAKnyNEG_ZM4Xd86pI4Lg1cpxIlhB50eKmsuJkptRAAT8fD8pv9oLeD8Yp_vxflnkpb-WzT35S8Z94Ingz5YrOcG/s320/under+hand.jpg" title=""Underhand cable pull-down exercise"" width="240" /></a></b></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuPAQRdNUCTq2mTO2Kz2eC4Y9o9rveySVCO7iDvTABPl41y2jsOySb343ayaUpR8d0czujY_6H3AN9CN5kZroKwZQOGoKcZ_n_WRLwX2vAhcr1rYq-F9paGtwX2kpRAKNyC1_AK4u_8lZX/s1600/under+hand1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Underhand cable pull-down" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuPAQRdNUCTq2mTO2Kz2eC4Y9o9rveySVCO7iDvTABPl41y2jsOySb343ayaUpR8d0czujY_6H3AN9CN5kZroKwZQOGoKcZ_n_WRLwX2vAhcr1rYq-F9paGtwX2kpRAKNyC1_AK4u_8lZX/s320/under+hand1.jpg" title=""Underhand cable pull-down exercise"" width="240" /></a></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
Sit on a
pull down machine with a wide bar attached to the pulley. Grip the bar with the
palm facing your torso, hands are placed closer than the shoulders width. Make
sure that you adjust the knee pad of the machine to fit your height. These pads
will prevent your body to raise upside as resistance from the bar. Bring your
torso back around 30-degree angle, your back straight. your chest should be up.
Now as you breath in pull the bar towards your chest hold for a second, return
to previous position slowly as you breath out. This will be one repetition.
Perform 15 repetition to complete a set. Perform total 4 sets. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note-:<o:p></o:p></div>
<div class="MsoNormal">
1. Rest between
each set 45-60 seconds.<o:p></o:p></div>
<div class="MsoNormal">
2. Rest between
each exercise 90-120 seconds.<o:p></o:p></div>
<div class="MsoNormal">
3. Drink
adequate amount of water.<o:p></o:p></div>
<div class="MsoNormal">
4. Don’t forget
to stretch.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 8.0pt; line-height: 107%;">Disclaimer<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 8.0pt; line-height: 107%;">1. Please consult a physician to access
your health before following the program in the blog.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 8.0pt; line-height: 107%;">2. All the specified exercises should be
performed in the safest position as specified in the blog. I will not be held
responsible for any injury incurred while performing the exercise specified in
the blog.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<br /></div>
</div>
parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0tag:blogger.com,1999:blog-3818823013860943314.post-32809579109352274992017-01-30T06:30:00.000+05:302017-04-02T21:38:09.989+05:30best exercises for building chest Mass<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<b><u>chest Exercise day</u></b></div>
<div class="MsoNormal">
<b><u><br /></u></b></div>
<div class="MsoNormal">
Hello friends,<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We will perform <b><u>5 Exercise for chest </u></b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First 10-15 mins are for warm-up. You can do jogging /
walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes.
Twisting for 1 minutes. Warm up will prepare your body for exercise by
increasing the heart rate and blood circulation. It will help loosening the
joints and increase blood flow to the muscles. This 10-15 min stretch prepare
your muscles for physical activity and prevents injuries.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After warm up session we will do 3 sets each of 10 reps for
Push-ups.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 1: - <b><u>Incline
dumbbell press (4*12)</u></b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAXS6r4nORomkqCUY6so5rNMb9Q58pkHruG6d8EpUdDVHjR-scTGt7rzpyo6WuYUHlzHwedjDFXNxIFAAHzm4hybVkk2bOi7pd06fUXBRxvcMPzqg3lKn6JA5RG3KR9q21Q2jDLlYfn_ZD/s1600/20170128_193033.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Incline dumbbell press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAXS6r4nORomkqCUY6so5rNMb9Q58pkHruG6d8EpUdDVHjR-scTGt7rzpyo6WuYUHlzHwedjDFXNxIFAAHzm4hybVkk2bOi7pd06fUXBRxvcMPzqg3lKn6JA5RG3KR9q21Q2jDLlYfn_ZD/s320/20170128_193033.jpg" title=""Incline dumbbell press exercise"" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEEJohj_YGYIOJaKQs_OVxpRI0dlQQN8KQPqmSQcIKLtp454ysFUqcelB9CRG1usuQ5J9PWDlHnzwbDs8oH4hk5y0HkJmwenbySC0CqV_uuPHReI635QbH_w5dYeoQtaBKKu3x9ayVeopO/s1600/20170128_193036.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Incline dumbbell press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEEJohj_YGYIOJaKQs_OVxpRI0dlQQN8KQPqmSQcIKLtp454ysFUqcelB9CRG1usuQ5J9PWDlHnzwbDs8oH4hk5y0HkJmwenbySC0CqV_uuPHReI635QbH_w5dYeoQtaBKKu3x9ayVeopO/s320/20170128_193036.jpg" title=""Incline dumbbell press exercise"" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First
make a 45-degree angle on a bench to do incline dumbbell press. Lie on the
bench on your back, dumbbell in your hand, palm of your hand facing each
other’s. Rotate your arm as shown in the picture. Your hands should be at
shoulder width apart. Be sure to keep full control of the dumbbell at all
times, now as you breath out push the dumbbell up with your chest. Lock your
arm at the top, hold for a second and start slowly lowering the weights as you
breath in. This will be one repetition. Perform 12 repetition to complete a
set. Perform total 4 sets.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise 2: - <b><u>Flat
barbell bench press (4*12)</u></b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkD6RZHP_kHiJV8qQJqZbir733dF_z1uDombbmcuolWkVPuBP9dZ3qtbtAqP__VILwGbp3brtNjhsXqDhr2emljgtn25DJG0PSOaQ2vZaVwoVAS86fhMub1n3XOxfQrZOoc8-FLv38H5-I/s1600/20170128_192710.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Flat barbell bench press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkD6RZHP_kHiJV8qQJqZbir733dF_z1uDombbmcuolWkVPuBP9dZ3qtbtAqP__VILwGbp3brtNjhsXqDhr2emljgtn25DJG0PSOaQ2vZaVwoVAS86fhMub1n3XOxfQrZOoc8-FLv38H5-I/s320/20170128_192710.jpg" title=""Flat barbell bench press exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE5hIpnteIZQv_YQxpduH6aS4T-7tgGbCtEuSgfGTutybWNVF7-Vk22unKStULX_F-N1u6oVGtaCPMRhqvqeTWeE4kHejC7yYhNnuIpstU5jWJJ_tQrNtIddvVJz0l1LcnJoB2JFuDCyUW/s1600/20170128_192714.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Flat barbell bench press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE5hIpnteIZQv_YQxpduH6aS4T-7tgGbCtEuSgfGTutybWNVF7-Vk22unKStULX_F-N1u6oVGtaCPMRhqvqeTWeE4kHejC7yYhNnuIpstU5jWJJ_tQrNtIddvVJz0l1LcnJoB2JFuDCyUW/s320/20170128_192714.jpg" title=""Flat barbell bench press exercise"" width="240" /></a></div>
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Lie down
on your back on a barbell bench press. Grip barbell at your shoulder width apart. Raise
your chest and tighten your upper back. Feet flat on the floor. Strengthen your
arm to lift the bar as shown in the pic. now as you breath out push the barbell
up with your chest. Lock your arm at the top, hold for a second and start
slowly lowering the bar as you breath in. This will be one repetition. Perform
12 repetition to complete a set. Perform total 4 sets.<o:p></o:p></div>
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Exercise 3: - <b><u>Incline Barbell bench press (4*12)</u></b><o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWZciQEnoqYzbK540-EmmMAqk0gYoQA6p-wIXZjzBn3PLHN30B-bQDMenalKETpZSPjorXeOgEU7mPaULag0wrPqLLu9U4-GGTvgmA5Wn9fgmtO6euF2d8NmL3y3B5k58WEkH7ROi4Aawh/s1600/incline+bech.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Incline barbell bench press" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWZciQEnoqYzbK540-EmmMAqk0gYoQA6p-wIXZjzBn3PLHN30B-bQDMenalKETpZSPjorXeOgEU7mPaULag0wrPqLLu9U4-GGTvgmA5Wn9fgmtO6euF2d8NmL3y3B5k58WEkH7ROi4Aawh/s320/incline+bech.jpg" title=""incline barbell bench press exercise"" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeTtQI3LJcwaPeUQbRdhuEgxdcmMnLaHPrWh4jAEEoJ2LR4CB8xW-x4vbFauBRRLFOkl2Uy61ZmhCdmE2tdb_hVcjip7DjQH9H0taX8TmxTCsirkrtA28_GdKDtOlNrFTBajnBoYVj3Z2/s1600/incline+bench.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="incline barbell bench press" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeTtQI3LJcwaPeUQbRdhuEgxdcmMnLaHPrWh4jAEEoJ2LR4CB8xW-x4vbFauBRRLFOkl2Uy61ZmhCdmE2tdb_hVcjip7DjQH9H0taX8TmxTCsirkrtA28_GdKDtOlNrFTBajnBoYVj3Z2/s320/incline+bench.jpg" title=""incline barbell bench press exercise"" width="320" /></a></div>
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<o:p></o:p>Lie down on your back on an incline bench. Grab a barbell with
an overhand grip at your shoulder width apart and hold it above chest. Raise your chest and tighten upper back. Feet flat on the floor.
Strengthen your arm to lift the bar as shown in the pic. now as you breath out
push the barbell up with your chest. Lock your arm at the top, hold for a
second and start slowly lowering the bar as you breath in. This will be one
repetition. Perform 12 repetition to complete a set. Perform total 4 sets.</div>
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Exercise 4: - <b><u>Decline dumbbell fly (4*12)</u></b><o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgacMXwLEPcezQZ55zxZcybn43XU5GEU7J7v6Gtp6_f3_ZtbqYRNY3ZERc8tJdZy2ES2j3D-gA8IB6F6vHoa-5Lg9B4P-sdHeGWKW62Gelh-YrOphk9-fRxy44MtaxEhPfLs4ZEHvUcAZbH/s1600/20170128_192908.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Decline dumbbell fly" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgacMXwLEPcezQZ55zxZcybn43XU5GEU7J7v6Gtp6_f3_ZtbqYRNY3ZERc8tJdZy2ES2j3D-gA8IB6F6vHoa-5Lg9B4P-sdHeGWKW62Gelh-YrOphk9-fRxy44MtaxEhPfLs4ZEHvUcAZbH/s320/20170128_192908.jpg" title=""Decline dumbbell fly exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGY70Mm6GF_h1sLSIkLXvG7UD3lRvsFS6KAbAq2vI69lU_UZgFqrL_gvz5Tu9RONYdraj3jfx78nygtX5p2CQxocCa6qFlXj7zPhM4VMbNFVunHqeTfm4swAE6mi4LxyUnyS5jp9LUy2IM/s1600/incl+dumblfly.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Decline dumbbell fly" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGY70Mm6GF_h1sLSIkLXvG7UD3lRvsFS6KAbAq2vI69lU_UZgFqrL_gvz5Tu9RONYdraj3jfx78nygtX5p2CQxocCa6qFlXj7zPhM4VMbNFVunHqeTfm4swAE6mi4LxyUnyS5jp9LUy2IM/s320/incl+dumblfly.jpg" title=""Decline dumbbell fly exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi_iD_7aAIVwit6xnEKyWyFHfwEW3s3Arcya9bezBN-MxlHzFtlHvQLxBi4FaUyoQxN8JncBBOM10KhzDdr7wJJITJHHuJQHDWI3NTGGFEBLrDrErDNOQYcq2M-98gHH7LtbMRBe70NzMH/s1600/jj.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Decline dumbbell fly" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi_iD_7aAIVwit6xnEKyWyFHfwEW3s3Arcya9bezBN-MxlHzFtlHvQLxBi4FaUyoQxN8JncBBOM10KhzDdr7wJJITJHHuJQHDWI3NTGGFEBLrDrErDNOQYcq2M-98gHH7LtbMRBe70NzMH/s320/jj.jpg" title=""Decline dumbbell fly exercise"" width="240" /></a></div>
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Lie down
on your back on a decline bench. Grab a dumbbell in each hand. Hook your feet
on the pad. Extend the dumbbells over your chest. As you breath in open your
arms to lower the dumbbells towards the floor, hold for a second, now as you breath
move your arm upwards in a curving trajectory until both dumbbells touch each
other’s as shown in the pic. Try to squeeze your chest during the whole
process. This will be one repetition. Perform 12 repetition to complete a set.
Perform total 4 sets.<o:p></o:p></div>
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Exercise 5: - <b><u>Butterfly
chest press (4*15)<o:p></o:p></u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT5F1GmcB4llBGFfzuhh54-cKlEawE64zLnygHhyvW_jE3r4c3SgAEwfMxLnnwFPC0i-VruodJus_n4atCy2CtTMHZ8pyHl9mrRqOSilZmn3yWakizXI36Mm4Jfl2vFh7WZuwe8KviqkZc/s1600/20170128_192517.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="butterfly chest press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT5F1GmcB4llBGFfzuhh54-cKlEawE64zLnygHhyvW_jE3r4c3SgAEwfMxLnnwFPC0i-VruodJus_n4atCy2CtTMHZ8pyHl9mrRqOSilZmn3yWakizXI36Mm4Jfl2vFh7WZuwe8KviqkZc/s320/20170128_192517.jpg" title=""butterfly chest press Exercise"" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrnyjJ8eJz80KUqFS3G54pVcBAuxEus4U2yzxVnnfBcrfJNDTVqWeh-BuyGNyY-FanDlOQg7tWpLzkn7JaTZyQHfFs2RPq5AUU3w5xVdgVOAstVCrrq7T6zBstL1XTMhB7ljY7wMKTqOh/s1600/20170128_192520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="butterfly chest press" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrnyjJ8eJz80KUqFS3G54pVcBAuxEus4U2yzxVnnfBcrfJNDTVqWeh-BuyGNyY-FanDlOQg7tWpLzkn7JaTZyQHfFs2RPq5AUU3w5xVdgVOAstVCrrq7T6zBstL1XTMhB7ljY7wMKTqOh/s320/20170128_192520.jpg" title=""butterfly chest press Exercise"" width="240" /></a></div>
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Sit on a
machine with your back flat on the pad. Take hold of the handles. As you breath
out push the handles slowly as you squeeze your chest in the middle. Hold for
a second. Return back to starting position as you breath out until your chest
muscles are fully stretched. This will be one repetition. Perform 15 repetition
to complete a set. Perform total 4 sets.<o:p></o:p></div>
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Note-:<o:p></o:p></div>
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1. Rest between
each set 45-60 seconds.<o:p></o:p></div>
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2. Rest between
each exercise 90-120 seconds.<o:p></o:p></div>
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3. Drink enough
water.<o:p></o:p></div>
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4. Don’t forget
to stretch.<o:p></o:p></div>
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<span style="font-size: 8.0pt; line-height: 107%;">Disclaimer<o:p></o:p></span></div>
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<span style="font-size: 8.0pt; line-height: 107%;">1. Please consult a physician to access
your health before following the program in the blog.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 8.0pt; line-height: 107%;">2. All the specified exercises should be
performed in the safest position as specified in the blog. I will not be held
responsible for any injury incurred while performing the exercise specified in
the blog.</span></div>
</div>
parveen garghttp://www.blogger.com/profile/14589273638477924100noreply@blogger.com0