Fitnessfreak

Hello friends this is Himanshu here today I am going to discuss to most important thing is how creatine works in the body In this blog today I will tell about the creatine means what is creatine benefits and disadvantages  What is creatine? Creatine is a natural supplements it is used to boost the performance and it is  the most popular and effective supplements for building body strength. How its work? creatine is the natural and popular supplements. it is very useful to the bodybuilding. In the gym during exercise your atp is broken due to heavy weight  and its produce energy and than creatine helps to boost the cells and then it can recover the muscles and grow the muscle size and it can improve all the functions in the body. Benefits  1. Improve the muscle cell   Creatine is used to increase your muscle cell. When you do exercise you ATP is broken and it produce energy and its produce very fast energy and then the creatine supplements gives permission to i

Dear friends this is himanshu here and today  I am going to  discuss  some forearms  excercise so I will explain different exercises and you can make the strong forearms. In this blog today i am gonna discuss my views on a forearm  workout and how can you make yourself fit by staying at home itself Today I will tell you about the main part of body means forarms . Forearm exercise stretch and strengthen the muscle crossing your hands , wrist and elbows . These are the muscle used in a daily life for task such as the  opening a glass jar and it's also increases grip strength and if you lift a weight than forms play a important role . 1. Wrist circles   Sit and your spine straight , shoulders rolled back and look forward  Extend your hand forward at the shoulder level and fold each Palm in to a fist  Keep your elbows fix , turn your wrist to a right ,flex them up and flex down left turns it up  Repeat 10 times and than reverse the direction repeat 10times 2 Wrist roll excercise   Hold

Dear friends this is himanshu here and today I am going to  discuss  cardio workout so I will explain different exercises. In this blog today i am gonna discuss my views on a cardio  workout and how can you make yourself fit by staying at home itself. In cardio all exercise take place and all part movements like shoulder abs thigh . Do 3 set of each exercise and take rest 1 min between each set.    Some exercise are  Jumping Jack Toe touche Shoulder tap Squat Push up  Bur pee Jumping Jack  Jumping jacks are highly beneficial to the overall health of the heart. ... Jumping jacks burn calories and fat.  Toe touch  Lie with your back on mat raise your feet up so your back and feet are at 90 degree angle extend your arms towards your shins.and than reach up to touch your toes then return to starting position. Shoulder tap Starting position  Start in a plank position your arms under the shoulder and your feet hip width apart 

Dear friends this is himanshu here today I am discussing to these exercise which can help you to become taller. In this blog today I will tell you how to become taller . In the world 50 percent of people small in height so today I will give you some tips with the help of these tips you can grow your height.  These are the some stretching exercises .  Hanging exercise  Downward dog  Bhujangasana  cobra pose   Running   Jumping on toe   Swimming  Do  three set of each exercise and take rest of 1 min between sets  Hanging exercise Jump up and hang on to the bar Arm and spine straight Remain the position for 25 sec. Downward dog  Set your knees directly below your hips . Your hands slightly forward of your shoulders  Spread your palms index finger parallel and turn your toes. Bhujangasana  or cobra pose You can do  regular cobra pose it can improve the lung capacity and reduce stress simulates the many organism in the

Dear friends this is himanshu here today I am going to discuss the weight loss and weight gain  In this blog I will discuss some diet plans which can help to gain and loose the weight.  For some people ,gaining weight or grow muscle is very difficult as compare to other loose weight. so today i will tell you some diet tips.  Weight gain sources 1.Homemade protein shake Drinking homemade shake  can be highly Nutritious and easy way to gain weight  You can made the banana shake including 2 bananas with 470ml milk and spoon peanut butter and some nuts  It provides a good balance of proteins carbs and fat and is the good source of gaining  2.Rice  Rice is the low cost carb source to help you weight gain .  It is easy to consume and digest . Just 1 cup of rice provides 190 calories and in which 43 grams of carbs  3. Nuts Nuts and nuts butter are the good source of weight gain.   Just one small handful of almonds contain over 6 gram of protein and 17

Dear friends this is himanshu here and today    I am going to  discuss  the whole day  non-veg diet.  In this blog today I am discussing about the diet all body depends on the diet means the proper diet can help to improve your muscles.Diet can play the important role in the body you don't   take the proper diet means you don't  grow your muscle size. A non vegetarian diet includes chicken meat egg and fish . A non vegetarian diet also has several health benefits because this type of food contain large amount of protein and vitamin b. A non vegetarian diet improve our muscles and help them  to grow easily. A non vegetarian diet maintain the stamina and hemoglobin Breakfast  4 eggs with 1 egg yolks with 2 piece of brown bread include some nuts. Midmorning 2 piece of brown bread with peanut butter and any fruit Lunch Brown rice with around of 120g chicken Before workout  Bowl Oats with milk  Or banana shake and Dalia  After workout  150g

Dear friends this is himanshu here and today    I am going to  discuss  the whole day veg diet.  In this blog today I am discussing about the diet all body depends on the diet means the proper diet can help to improve your muscles.Diet can play the important role in the body you don't   take the proper diet means you don't  grow your muscle size. Vegetarian diet you can take during home workout Early morning A fruit of your choice , soaked almonds  Breakfast A bowl of oats /wheat flakes with milk and some nuts  2 toast with peanut butter  Midmorning  A bowl of mix fruits like watermelon,grape fruits. Or Shake of any fruit + Dalia  Lunch 2 wheat chapati ,bowl of dal and brown rice and salad .and veggies Evening  Paneer ,2 slice of brown bread + fresh juice  Dinner 2 chapati + bowl of dal + mix veggies and brown rice  Mid night  1 glass milk  This is an effective  diet for home exercise . It ensures that y

Dear friends this is himanshu here and today    I am going to  discuss  abs excercise so I will explain different exercises and you can make the abs  In this blog today i am gonna discuss my views on a abs  workout and how can you make yourself fit by staying at home itself. Abdominal exercise are type of strength exercise those that affect the abdominal  Muscles. Abdominal exercise improve the back strength means reduce the back pain .It support the posture ,builds functional strength and last one it's create Better balance. Today I will discuss abs exercise. complete three set of each ,resting  for 1 mins between sets. aim for set 10 to 15 reps. 1 Lower abs  2. Upper abs  3.Obliques  1 . lower abs  Windscreen wipers  Doing windscreen wipers lying  down will built the rotational  core strength. Lie on your back on the floor and raise your legs 90 degree and than rotate . Spread your arms straight out to your side for support. L

Hlo friends so I am back with a new topic Today I will discuss about the legs as you know legs is a main part of the body and all body depends on the legs. Now I will explain different excercises . Well, we’re here today to make sure that forgetting leg day is no longer an option. After all, your legs are what get you around all day everyday Sure, you can pick things up and put them down with your arms, but they aren’t going to get you very far if you have tiny legs that have trouble holding up those massive muscles you’ve been putting on up top. Different excercise for legs . Complete three sets of each, resting for 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps. If that's beyond your legs efforts, just do the best you can. 1.Bodyweight squats 2.wall sit 3.Hip thrusts 4.mountain climbers 5.lunges 1. Bodyweight squats The bodyweight squat is a lower body strengthening exercise that can be performed virtually anywhere with no equipment and limited

Dear friends this is himanshu here and today    I am going to  discuss  shoulder excercise so I will explain different exercises and you can make the strong shoulder. Strong shoulders are the unsung heroes of the upper body: they’re powerful, mobile, and can be highly attractive in tank tops and strapless dresses. They’re also one of the most frequently used muscle groups in the upper body. “Whenever you do anything with your arms — push, pull, lift, press — you’re going to engage your shoulders,” says Trevor Thieme, C.S.C.S., and Openfit’s senior fitness and nutrition content manager. That means you’re using your shoulders not only during targeted shoulder workouts, but also during upper back workouts, arm workout, and even daily activities like stretching, carrying groceriezs, and lifting up your toddler. How to do shoulder workout at home  1. Plank raise tap crunch  Start in a straight arm plank position with your shoulders stacked above your hands a

Hello friends so I am back with a new topic. Today I will be telling about the different bicep and tricep  exercises and with the help of these exercises you can do the workout at home without gym equipments and make the large size of arms. With the coronavirus pandemic ongoing, none of us will be going toy gym or a while, but that doesn't mean we get to skip workouts, and it especially doesn't mean we get to skip arm workouts. Because, although endless curls are a sure fire way to pump up your arms, it’s possible to pack-on muscle on your triceps , bicep and forearms without having picking up a dumbbell, kettlebell or barbell. So today I will discuss the six biceps and triceps exercises. First I will discusse the tricep exercise. 1. Tricep pushups Begin in a plank position with your hands shoulder-width apart and stacked under your shoulders. Keep your body straight and horizontally aligned. Slowly and with control, lower your chest toward the floor while

Hello friends so I am back with a new topic. Today I will be telling about the different back exercise and with the help of these exercises you can do the back workout at home without gym equipments and make the perfect back. Are you wondering how to get a stronger back? Personal trainer Sven recommends trying the following 6 bodyweight exercise   You don’t need any equipment for these – just your own body weight. In general, bodyweight exercises often require a lot of core stability,” says Sven. The personal trainer adds, “To develop this core stability, your abs and back have to learn to work together. Because one can’t be strong or stronger without the other. That’s why besides exercises with additional weight like squats, deadlifts and pull-ups the following exercises are part of my basic training for a strong back.” 1. Low Plank Starting position  Lie on your stomach. Bend your elbows directly under your shoulders and place your forearms on the floor. Extend your

Hello friends so I am back with a new topic. Today I will be telling about the different chest exercise and with the help of this excercise you can do the chest workout at home without gym equipments and make the perfect chest. If you think you need to spend hours on a bench at the gym to build a bigger chest, you're wrong If you think that weights are the only way to develop a strong and muscular chest ? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. You don't need the gym for an effective chest workout, which is welcome news with the coronavirus pandemic ongoing. Different excercise for chest  Perform the first three chest excercise  2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. Complete three sets of each, resting for 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can. 1.Wide push up 2.Alt

Hello friends so I am back with new topic as we all know about corona virus and lockdown so I’ll be telling you about the complete body workout.  In this blog today i am gonna discuss my views on a full body workout and from tomorrow I will discuss about the different exercise like chest ,back ,bicep tricep and legs and how can you make yourself fit by staying at home itself. Strength training at the gym or taking a class at a fitness studio is great, but sometimes, you just want to get in your workout at home—or on vacation, or on a work trip, or wherever you may be. While most of us don't have round-the-clock access to a full gym stocked with weights and machines , the truth is that you really can work your entire body without them. Of course, equipment can help and is great for progressing and diversifying a workout program. But if you want to just get moving and do some strength and cardio work wherever you are, that's completely doable with a body weight workout.