How to get slim fit fast and easily
Skipping rope or invisible Jump rope
Main muscles Targeted: arms, legs and full body
How to do:-
*If you do not have skipping rope than you can do exercise without rope.
* your hand should also move. While you are skipping
* You have
to do this exercise for 10 to 15mins.
* Do 2 or 3
sets and each set of 5 mins
* After 5
mins skipping take a rest of 30 sec
Main muscle Targeted: lower body, obliques abs , pecs ,triceps and deltoids upper body
How to do:
*
raise hand and stand than comes down, do push-up of chest than
recover and jump in air by raising hand up-word
*
Perform this exercise for 10 min with 2 sets
*
do one set for 5 min and take a rest between of 1 min
*
do quickly as you can
High Knees
Main
muscle Targeted: abs, legs and full body
How to
do:
* stand on
the ground and one by one leg should perform
* only knees
should be high in the air at 45 degree angle
* do 2 sets
in which one set of 5 mins
* do quickly
as you can
*Squat
Jumps
How to do:
*Start
with a standing position with your feet shoulder width apart
*Do
a normal squat
*When you complete down-word motion , jump in
air
*When you land down , lower the body back to
normal squat position to finish rep one
*Do
4 sets and each set has 10 to 15 reps and take a rest of 40 to 55 sec
How to do
*Start with
a standing position with your feet and straight both hands front.
*Do squat on
chair.
* Make
sure you have not sit on chair just the hips and stand up with starting
position
*Do 3
sets and each set has 10 to 15 reps and you have not to take a rest more than
60 sec
Donkey Kick 
How to do
* Get into a high plank position and keep your core tight
*
Now jump your feet into the air and kick your butt with heels
*
Return back smoothly on your toes
*
Make sure your shoulders in line with your wrists
Biecips exercises
Biceps dumbbell or bottle :
This
exercise is for biceps peak
How to do:
* Stand or
sit on bench with water bottles on both hands as you can see in up-ward picture
* Open your
arms size as compare to your shoulder.
* Shoulder
should not move while doing exercise.
* Do 4 sets,
each set has 12 to 14 reps of one arm.
* Take a 50
seconds rest after one set.
Biceps hammer:
This
exercise is for outer biceps and arm
How to do:
* Stand or
sit on bench with water bottles on both hands as you can see in up-side photos
* Open your
arms size as compare to your shoulder.
* Shoulder
should not move while doing exercise.
* Do 4 sets,
each set has 10 to 12 reps of one arm.
* Take a 50
seconds rest after one set.
Triceps exercises:
Triceps dumbbell:
How to do:
*Take to
bottles in both hands and make a position as upside photo showing,
*Start from
holding bottle from back neck and poll up-ward upto a head.
*Make sure
your triceps get stretch while going bottle upward.
*Do 4 set in
which one set has 12 to 14 reps .
*Take a rest
of 50 sec after one set completion.
Back-ward hammer:
How to do:
*Stand on
floor with bottles.
*Bend 45
degree downward as you can see in up-side photo.
*Push back
ward the bottles then release as given photo shows.
*Make sure
your shoulder and arms from joint should not move.
*Do 4 set in
which one set has 12 to 14 reps .
*Take 50 sec rest after one set completion.
Chest exercise
Normal push-up
Main muscle Targeted: chest middle part and triceps.
HOW to do:
·
1Get down on floor, on all fours , placing your
hands slightly wider as your shoulders.
2Straighten your arm and legs.
3Than start push yourself back up as you can up side see on photo.
4 Repeat.
5 Do 4 sets , in which one
set has 12 to 14 reps.
6 Do not take a rest more than
45 sec after completing one set.
Decline push-up
Main muscle
Targeted: upper part of chest and triceps.
How to do:
1 Get down on floor , by placing your hand slightly
wider as shoulders.
2Straighten your legs and place on table as you can
see in image.
3Than start push yourself upward as you can see in
up side photo.
4 Repeat.
5 Do 4 sets , in which one set has 12 to 14 reps.
6 Do not take a rest more than 45 sec after completing one set.
Incline push-up:-
Main muscle Targeted: lower part of chest and triceps.
How to do:
1 Stand floor by closing legs with each others
2 Get down on table with hands , as you can see in up side
image.
3 hands
slightly wider as shoulders.
4 Start
pushing yourself back up as photo show
5 Repeat.
6 Do 4 sets , in which one set has 12 to 14 reps.
7 Do not take a rest more than 45 sec after completing one set.
Mountain climbers
*1 min: High knees
*1 min: March in place
*Sample Strength Circuit Training (No equipment)
*1 min: March in place to warm up
*Squats — 20 reps
Reverse lunges — 12 reps on each leg
Pushups (on the knees or toes) — 10-12 reps
Dips — 10-12 reps
Walking lunge with arms overhead — 10-12 reps
2 Comments
Nice
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