Fitnessfreak

Hello friends this is Himanshu here today I am going to discuss full body workout. In this blog today I will tell about different full body workout exercise. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your  efforts, just do the best you can. 1. Squats   Set barbell at back your shoulder ,grip the barbell  at a outside of your shoulder. Keeping your chest out and core tight and bend at your hips and knees until your thighs perpendicular to the floor . Slowly lower down and the straight the knees and hips drive up to starting position. 2. Waking lunges   A lunges can  refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. And same as a other leg and the movement continue for a set number of reps. 3. Bench press  Lie on your back on the bench then set your hands just outside ...

Hello friends this is Himanshu here today I am going to discuss legs workout. In this blog today I will tell about different legs exercise. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your leg efforts, just do the best you can. 1. Front squat 2.  Dumbles step up 3. Squats 4. Leg press. 5. Walking lunges  6. Barbell hip thrusts  7. Toe raise  1. Front squat  Set the barbell infront of your shoulder keeping your chest up and core tight bend at your hips and knees to lower in to squat position until your thighs are perpendicular to the floor. Straight your hips and knees when you can drive up to starting position. 2 . Dumbles step ups  Hold the pair of dumbles in both hand at your sides and place a one foot on a bench and box, your knees at 90 degree  And other leg straight and properly touch on the floor . Push your shoulder back and. Chest up . Push your top foot and raise your...

Hello friends this is Himanshu here today I am going to discuss Back workout. In this blog today I will tell about different back exercise. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your back efforts, just do the best you can. 1. Pull ups  To perform the pull up  you start by hanging on the pull-up bar with your palms facing away from you and your body extended fully. You then pull your self until your chin above the bar. 2. Dead-lift   Dead-lift is a weight training exercise in which a loaded barbell is lifted of the ground to the level of hips, torso perpendicular to the floor , before being placed back on the ground.  3 .Lat pull down  Steps  Attach a wide grip handle to the lat pull down machine and assume a seating position  Pull the handle toward your body until the elbows are in line with your torso and then slowly the handle back to the startin...

Hello friends this is Himanshu here today I am going to discuss Triceps workout using dumbles.  In this blog today I will tell about different triceps exercise. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your biceps efforts, just do the best you can. 1. Lying triceps extension  Steps  Hold the inner grip , press an EZ bar over your chest in a overhand grip position  Extend your arms straight up  Your elbows are tucked and perpendicular to the floor. Lower down the bar until it just above your forehead by about a inch. Slowly go back to starting position without locking elbows. 2.overhead triceps extension The overhead triceps extension is a isolation exercise. It target the back of your upper arm muscles where the triceps brachli are located it is very useful exercise of triceps. In this exercise your elbows are tucked in and your focus on this exercise . 3.Close grip press Grab a barbel...

Hello friends this is Himanshu here today I am going to discuss some excercise for biceps  which can help you to build large biceps. In this blog today I will tell about different biceps exercise.  Before workout first you do proper warm up. Like pushups and jumping etc. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your biceps  efforts, just do the best you can. 1. Standing barbell curl  2. Biceps dumble 3 . Hammer curl 4.incline dumble  5.Concentration dumble  6. E-Z  barbell curl  1 Standing barbell curl   Steps  Grab the barbell with an underhand grip , with your hand position.  Keeping your chest up and your elbows tight to your sides.  Curl the bar up to shoulder height then gives your biceps one second squeeze. Lower down the bar slowly.  2. Biceps dumble  Standing hold a dumble in each hand with your arms hanging by your side ...

Hello friends this is Himanshu here today I am going to discuss some excercise for shoulder which can help you to build perfect shoulder. In this blog today I will tell about different shoulder exercise.  Before workout first you do proper warm up. Like pushups and jumping etc. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your shoulders efforts, just do the best you can. 1. Shoulder press   Steps  First exercise is shoulder press  Hold the dumbles in each hand and sit on the bench with back support. Your feet properly touch on the floor about hip width apart. Your elbows out to the side and bent at 90 degree angle. Your palms facing forward. Press the weight directly upward until your arms are straight and slowly the weight at starting position. Then start the next rap.                      2. Front rod   steps First you take standing ...

Hello friends this is Himanshu here today I am going to discuss some excercise for chest which can help you to build large  chest. In this blog today I will tell about different chest  exercise.  Before workout first you do proper warm up. Like pushups and jumping etc. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can.  1 Incline Dumble press   In this first you set the bench an 30 to 45 degree.  Lie on your back on bench  and hold the dumbles in both hand above your shoulders with your arms fully extend.  Push the dumbles ups to the level of chest and then slowly lower down the dumbles to the side of your chest and then back to the starting position. 2 Bench press  Lie on your back on the bench then set your hands just outside your shoulder width. Your upper back remains tight and push the weight up and your hands are directly ab...

Hello friends this is Himanshu here today I am going to discuss leg workout  using dumbles.  In this blog today I will tell about different leg workout exercise. Before workout first you do proper warm up. Like squats and jumping etc Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your back efforts, just do the best you can. 1 squat  2 lunges  3 wall sit  4 stiff legs deadlifts 5 toe raise  1 Squats  Steps Stand up and hold a single dumble in a both hand .  Bend the knees at a 90degree and raise yourself back up after a short pause.  Back to standing position. 2 Lunges  A lunges can  refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. It is used by athletes in cross training  for sports, by weight-trainers as a fitness ...

Hello friends this is Himanshu here today I am going to discuss back workout using dumbles.  In this blog today I will tell about different back workout exercise. Before workout first you do proper warm up. Like pullsups and jumping etc Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your back efforts, just do the best you can. 1 wide row 2 kneeling one arm row 3 deadlifts 4 Dumble shrug 1 wide row   Stand holding a dumble in single hand infront of your thighs and bent forward  Pull the dumbles upward to the chest level keeping your arms a little wider than shoulder width apart  Lower the dumble and return to the starting position. 2 kneeling one arm row   Put your left leg on the bench and grab the far side your left hand and then bend over and your back could be straight and hold the dumble in right hand and pull up to the chest and your back and shoulder muscle only work a...

Hello friends this is Himanshu here today I am going to discuss chest workout using dumbles.  In this blog today I will tell about different chest workout exercise. Before workout first you do proper warm up. Like pushups and jumping etc Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can. 1 Dumbles press   Lie on the bench and hold the dumbles in both hands and your feet flat on the floor Breath out and Push the dumbles upward and your arms Directly over your shoulder. And then slowly lower down to the chest level and again push up  Target   Shoulder, triceps and increase the chest size. 2 Dumble fly    Lie on the bench and shoulder supportes by the bench and your feet flat on the floor. Hold the dumbles on both hand and above your chest and palms are facing each other . Keep the slight bend your elbows throughout. And slowly lower do...

Hello friends this is Himanshu here today I am going to discuss shoulder workout using dumbles.  In this blog today I will tell about different shoulder exercise. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your biceps efforts, just do the best you can. 1 shoulder fly  The shoulders fly  targets on the deltoid muscle of the shoulder. In this excercise  your elbows slightly bent  and the hands holding the dumbles at the side and infront of the body . And start with dumbles up position and the dumbles is equal to your shoulder level and then slowly lower down. 2 Front raise  The front raise excercise is the isolation and a single joint excercise  Starting  Keeping your back straight  and your elbows slightly bent . Lift the dumbles infront of your body until your elbows go just above your forehead.  3 Shoulder press   Shoulder press...

Hello friends this is Himanshu here today I am going to discuss Triceps workout using dumbles.  In this blog today I will tell about different triceps exercise. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your biceps efforts, just do the best you can. 1 overhead triceps extension The overhead triceps extension is a isolation excercise. It target the back of your upper arm muscles where the triceps brachli are located it is very useful excercise of triceps. In this excercise your elbows are tucked in and your focus on this excercise . 2 . Dumble kickback Hold a dumbles with your hand  move from a bent over position lifting the dumble ups and back as you try and straighten your arms . Your triceps should stay still and only your elbows move. 3 Laying dumbles skull crusher   The dumbles skullcrusher is a triceps excercise . First lying your back on the bench and holds the dumbl...

Hello friends this is Himanshu here today I am going to discuss bicep workout using dumbles.  In this blog today I will tell about the biceps different biceps exercise.  Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your biceps efforts, just do the best you can.  Bicep  curl   Hammer curl   Concentration dumbles   Drag curl   Reverse curl    1 Biceps curl Standing hold a dumble in each hand with your arms hanging by your side and your palms facing forward and your elbow are close to your torso . Exhale as your curl the weight ups and the dumbles are equal to shoulder level and then slowly lower down. 2 Hammer curl  Hammer curl is same as a bicep curl . In the hammer curl your arms  hanging your side and your palms  facing each other and curl the weight  up to a shoulder level and then slowly  lower down. 3 Con...

Dear friends this is himanshu here and today I am going to  discuss about immune system. In this blog today i am gonna discuss how to improve your immune system. What is immune system ? The immune system is a collection of structure and processes in the body. The better immune system helps to protect our body from  other diseases and infection . Parts of the immune system. White blood cell  Spleen  Bone marrow Antibodies Thymus Your all body depends on the immune system. Immune system help to protect our body from other diseases and infection.  The healthy immune system makes healthy body. Some peoples have a weak immune system and I will explain some food which is help to improve your immune system. Healthy way to strengthen your immune system Don't smoke  Eat fruits and vegetables Maintain healthy weight  Get adequate sleep  Exercise regularly  Foods which help to boost your immune system. Broccoli  Spinach Ginger  Papayas Kiwi Al...

Hello friends this is Himanshu here today I am going to discuss some exercise which effect  chest and triceps muscles. In this blog today I will tell about the chest and triceps exercises. 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 and triceps efforts, just do the best you can.  wide push ups   diamond push ups   triceps dips   incline push ups   skull crusher   Decline push ups 1 Wide push up     Perform a standard press-up, but with your hands placed wider than shoulder-width apart. *This push up makes the large size of chest and also effect of triceps muscles. 2 Diamond push ups Perfect a push up   with your hands close enough for the tips of your thumbs and index fingers to touch. That's the diamond shape. *This push  main work in the inner chest and the outer...