Dr@kumar
Can you keep your body fit by exercising easily at home and in the gym.
Most people think that for a workout to be successful, it must be long and tiring. People often find it difficult to spend two or more hours in the gym with the idea that more time spent exercising would result in more gain (in muscle) or more loss (in fat). While these exploits deserve applause, they are often counterproductive. There will always come a time when you tire of going to the gym, and even dread the many hours you spend there. Soon you might stop training and waste all the effort you put in.
However, this should not always be the case. If you want to be able to keep up with your fitness program for a long time, you can try using quick training exercises that will allow you to spend less time in the gym, while still motivating you to continue to train. long term. . While quick workout exercises won't give you results as quickly as you want them to, they will allow you to maintain your ideal body type that will stay with you for the long haul. It's important to keep it simple so that you don't find things too tiring and terrible, you can optionally add a few more exercises to spice things up and keep you motivated.
Easy plan to exercise at home.
Here are some simple workout exercises you can do at the gym or at home. Workouts can be completed in under 30 minutes, giving you more time for other things.
Strength exercises
For the shoulders - take two heavy dumbbells or two objects of equal weight for each of your hands. Lift the weights suspended in your arms using your shoulders and hold for three to five seconds, then relax again. Repeat this step 8 to 12 times depending on the weight you are using. Dial up to three of this set.
For Chest- Lie on your back on a bench press or other similar sturdy flat surface. Before doing the normal bench press, warm up first by doing a set of 8 to 12 repetitions using one-third of the weight you can normally lift. After warming up, do three sets of 8 to 12 reps of your normal bench press routine. Remember to avoid arching your back when lifting weights.
For biceps - lie down on an incline bench with both hands supporting dumbbells of equal weight. Raise the right arm for two counts and come back for three counts, do the same with the left arm. Repeat 8 to 12 times. Do three sets of this exercise.
For thighs and buttocks - with heavy dumbbells on each hand, gently squat until your thighs are parallel to the floor, then straighten up. Repeat 8 to 12 times. Do two to three sets of this exercise.
For the calves - stand up straight with heavy dumbbells on each hand. Gently tilt your toes as high as possible without wobbling or unbalancing. Repeat 8 to 12 times and do up to two sets.
The above workout exercises are indeed simple and easy enough that you might think they wouldn't work. However, such a simple regiment would be easy to maintain, and the results will come in time and last for you to enjoy your body. You can alternate the above exercise with a 30-45 minute cardiovascular exercise, so that you can lose fat as you gain muscle.
To be in shape, you don't have to spend hours in the gym. You just need to maintain a fitness routine and make it a lifestyle. Of course, you need to eat a balanced diet and do everything in moderation. Over time, you and others would see the results. Soon you will have the body you want.
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