The world is growing its metality at a fast rare and everyone boy ,girl ,woman or man is running for earning good lifestyle and living standards.
In the fast traffic of peoples fot earning money everyone also cares for there health and as the old saying says "HEALTH IS WEALTH". But how??
This question marks are in the mind of everyone from teenagers to old people.
Also many of the people in todays world goes to gym or get a personal body workout at home for time saving and easily maintaining health at a low cost.
But questions are also there in mind like how could we save more time ..? More money saving ???
As there are gyms in every city or towns or akhaada in village which charges upto Rs.1000-1500 each month which can be less for rich people but it is a handsome amount for middle class family.
And rich people are also not satisfied with gyms as it consumes almost an hour for good health and wasting that much times makes there schedule disturbing.
Here is the best amazing workout for home or gardens to nurture a good living standard :
1. Squat -
The squat is one of the three lifts in the strength sport of powerlifting, together with deadlifts and bench press. In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion . This exercise is followed by indians from the historic times and they offer punishment (in the name of workout ) and called it "UTHAK -BEDHAK" or "PHOOHAD".
2. Crunches -
A crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest. Injury can be caused by pushing against the head or neck with hands. This crunches makes your tummy into six abs and also increase your capability to inhale or exhale oxygen. This strengthen the chest and also help in forming good structure of body and thighs.
3. Pushups -
This exercise is the most working in todays world and every gym trainer ,athelete , football or rugby players do this for making glossy body and fit chest and powerfull muscles.
A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. This makes your biceps , triceps and figure of the body.
Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.
4. Running plank -
The crossover running plank is a great exercise that targets the entire core musculature.
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank primary planks and secondary planks this enhances the health of person by strengthning chest and belly.
5. Burpee -
The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":
1.Begin in a standing position.
2.Drop into a squat position with your hands on the ground.
3.Kick your feet back into a plank position, while keeping your arms extended.
4.Immediately return your feet to the squat position.
5.Stand up from the squat position.
This exercise is a variant form of exercises and involve different body positions which makes shape of the body and increases muscles power.
Note - Above 5 exercises makes your body strength more and helps your body form a good shape and size.
This five exercises should be done in a manner and steps given below to save time and gain more :
1. Make a timer for 30 seconds for each exercise and a break of 10 seconds after each.
2. Do as many times as you can do in interval of 30 seconds .
3. Use proper atmosphere for healthy oxygen .
4. Every exercise should be in perfect 30 sec. With gap not more than 10 seconds.
5. Do this series of above five exercise for 3 times.
This rules should be followed for getting maximum benefits of exercises and saving time.
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