In my previous article I told the importance to exercise or go to the gym and In this I will be telling you about a systematic way to work out.As you might have seen that there are many cases seen in which the people go to gym for years, but they do not get into to desired shape. The reason for the same is the lack of guidance in the gym, the improper way to doing the exercises ,improper diet and last but not the least is the unsystematic way or procedure of doing every exercise.
Now to know about the exercises one must first know about the body parts. Normally the main parts that are needed to be worked out and responsible for shaping up are:- Biceps, Triceps, Chest, shoulders , Back(Wings), thighs, collars, abs and calf muscles.
Now to turn your body into a good shape you must give 1 hour a day to exercising and in a week 6 days workout should be done taking Sunday as off.
The systematic day work out for each part is as follows:
First of all every exercise needs a warm up so spent about 5 min doing a hard warm up that could raise your heartbeat. Then you can take the rod and start will a plain bench press then completing 3-4 sets of it by increasing the weight in every set. Do the 3-4 sets with the raps order of 15-12-10-8.you can see the actual position in you tube or download a gym work out app. Do 3 sets of each exercise and in each set increase the level of hardness by increasing the weights. Doing exercise is not enough one must have a good diet also.
A beginner needs a 30-40gm of protein for the muscles repairmen so one must each protein rich things like egg, peanut butter etc. for those who are skinny can eat bananas to gain mass. As 70% of the exercise can be easily done at home just by dumbbells and rods, most of which you can see in youtube. Thankyou for reading this.
Easy Gym Exercise For Home: Step By Step
Now without telling you much let's start the home Gyming techniques. All you need is two rods of 5 and 10 kg , dumbbells of 5kg ,10kg,12kg and 15kg , a plain bench and weight up to 40-50 kg. normally only these things are enough for a beginner. You don’t need to spent monthly charges in gym and trainer. You can buy it once and these can be useful for the life time.Now to know about the exercises one must first know about the body parts. Normally the main parts that are needed to be worked out and responsible for shaping up are:- Biceps, Triceps, Chest, shoulders , Back(Wings), thighs, collars, abs and calf muscles.
Now to turn your body into a good shape you must give 1 hour a day to exercising and in a week 6 days workout should be done taking Sunday as off.
The systematic day work out for each part is as follows:
- Monday- Chest
- Tuesday-back
- Wednesday-shoulders , forearms and collars
- Thursday- biceps
- Friday-triceps
- Saturday-thighs
First of all every exercise needs a warm up so spent about 5 min doing a hard warm up that could raise your heartbeat. Then you can take the rod and start will a plain bench press then completing 3-4 sets of it by increasing the weight in every set. Do the 3-4 sets with the raps order of 15-12-10-8.you can see the actual position in you tube or download a gym work out app. Do 3 sets of each exercise and in each set increase the level of hardness by increasing the weights. Doing exercise is not enough one must have a good diet also.
A beginner needs a 30-40gm of protein for the muscles repairmen so one must each protein rich things like egg, peanut butter etc. for those who are skinny can eat bananas to gain mass. As 70% of the exercise can be easily done at home just by dumbbells and rods, most of which you can see in youtube. Thankyou for reading this.
Read out my previous article Trube Benefits of Gym Exercise.
For any query about the Exercise you can comment below or mail us!!
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