full body workout in home for beginners

"A healthy mind stays in a healthy body "

                  

we all must have listened or read about this .

 

everyone also understood the meaning of this but there are very few who could implement this statement in their regular lifestyle.

those who implemented this got the result rest only  stare at there physique and clapped .

you might think that why am i  making it a philosophical blog right , to awake your stimulus/motivation/incentive because the exercises that i am gonna tell you requires this .

generally when we think about good physique ,the image of a muscular person comes to our mind like the actors of bollywood :Hrithik roshan ,Tiger shroff , Vidhyut jamwal etc or the actors of hollywood like:Chris hemsworth ,Dwayne johnson,The rock and many more,

every guy has a wish to get the physique like their favourite actors or any other personality they saw or follow (for their attractive body)

here i am to fulfill this dream because i am gonna suggest you some of the awesome exercises you could perform at your home 

trust me , these exercises will give you results within 30 days or maybe 20 (if you are not a newbie) 

it will only require three things to complete them all :

1. Hard work

2. Patience 

3. some time from your busy routine (20-30 minutes)

I personally tried several exercises for abs ,legs, chest ,arms but what i am suggesting you are the best out of all of them.

so , from now give a commitment to yourself that i will completely transform myself physically

 

SO lets start with this,

 

always start with small workouts to prepare your body.

Jumping jacks: it is one of the most common workout that you can do before the main exercise which gives a little stretch to the body.

STEPS:

. Stand upright with your legs together, arms at your sides.

. Bend your knees slightly, and jump into the air. 

. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. 

. Jump back to starting position.

. Continue this for at least 40 secs.

                               Main   workouts    

For chest 

1.  PUSH UPS - It is on of the most common exercises you can do         for growing your chest without any special gym equipment just         using your body weight.

   

     STEPS:

     

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.

 

Check out this video for better understanding

Beginner            12 ( 2 sets )
Intermediate    16  (2 sets )
Advanced           20  (2 sets)
                       

You can also perform other exercise similar to PUSH UPS like  inclined push ups or declined push ups .(if you are left with some energy)

FOR ABS :

1.Leg raises : It is one of the most prominent exercise to get flat         tummy or 6 and 8 pack abs . according to me it is a difficult                 exercise and requires great efforts to perform but in same way it       gives faster results.

     

1.     STEPS:
2.   1. Lie on your back, legs straight and together.
3.   2. Keep your legs straight and lift them all the way up to the         ceiling until your butt comes off the floor.
4.   3. Slowly lower your legs back down till they're just above            the floor. Hold for a moment.
5.    4. Raise your legs back up. Repeat.

     ( Never use your spine to lift your legs , keep your upper                body relaxed.) 

     

 BEGINNERS        INTERMEDIATE   ADVANCED       

 8 (Repeat  twice )    16(  Repeat twice)     20+(Repeat twice)                

  2. Plank holds : It is a simple exercise for getting flat abs.

      you just need to to lie down in a plank posture and hold for a            few seconds .

      

Beginner                                   30   seconds

Intermediate                       35 seconds

ADVANCED                            45   seconds  

You can perform any one from these two  for a day and the second one for next day.follow this for 30 days. 

For legs (lower body) :

Squats : A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up

You can perform perform 20 squats at a time and then increase the numbers after every week .

    

lunges:A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

NOTE :If  you are doing these workouts for first time or after a                long time then you might feel some pain in the                                exercised areas which is known as Muscle Soreness:

                     Muscle soreness can have causes that aren't due to                 underlying disease. Examples include exercise,                       disuse (prolonged sitting, lying down), doing a new                    physical activity for the first time, or medication side               effects.

              you can take a warm water bath or apply ice to the

               the worked out region

                          thanks 

                                         for

                                                 visiting