8 Exercise at home for building Abs 6 packs abs

Workouts

rajatrrpalankar

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June 22, 2018

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In this Blog Post we will know 8 Exercise at home for building Abs 6 packs abs

Before we start let’s know few information about abs muscles

Abdominal Muscles

The rectus abdominis muscle, also known as the “abdominal muscles” or “abs“, is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly. The proximal attachments are the pubic crest and the pubic symphysis. It attaches distally at the costal cartilages of ribs 5-7 and the xiphoid process of the sternum.

8 Exercise perform at home for building Abs 6 packs

1.Planks :

Steps

Get into push-up position on the floor
Touch your elbow on the floor
Hold this position as long and you can i prefer ( 0.30 to 1.00 minutes )
done perform it for 3 times and you are done.

2. Left Side Plank :

Steps

Lie on your left side and stack ankles and knees on top of each other.
Shift your body weight over and prop yourself up with your hand.
Rest right hand at your waist or reach up to the ceiling.
Hold this postion for 30 sec or more
done perform it for 3 times and you are done.

3. Right Side Plank :

Steps

Lie on your Right side and stack ankles and knees on top of each other.
Shift your body weight over and prop yourself up with your hand.
Rest right hand at your waist or reach up to the ceiling.
Hold this postion for 30 sec or more
done perform it for 3 times and you are done.

right side plank abs 6 packs abs — right side plank

4. Mountain Climbler :

Steps

Get into plank position. Get down on the floor on your hands and knees. …
Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor. …
Repeat the action with your other knee. …
to Do Mountain Climbers.

5. one Arm Super man :

Steps

Get into push-up position on the floor
lift your right arm and left leg up, now place them back on floor (come back to pushup position )
now lift your left arm and right leg up , and come back to the postion
do this exersice for 45 sec’s
done perform it for 3 times and you are done

6. Super man plank :

Steps

Lay down on floor using yoga mat’s.
lay on stomach down words as show in the picture below.
now lift your both legs and arms .
hold for the 2 secs and leave , again lift hold and leave
done perform it for 3 times and you are done

7. Russian Twist :

Steps

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Repeat for the recommended amount of repetitions.

8. Bicycle Crunches :

Steps

Lie flat on the floor with your lower back pressed to the ground.
Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep.
Do three sets of 20 reps.

10 BEST Foods To Add MUSCLE Mass FAST!

rajatrrpalankar

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June 10, 2018

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10 BEST Foods To Add MUSCLE Mass FAST!

BEST Foods To MUSCLE Mass Gain FAST! To Gain Best body physique all you need is to workout at gym to break down those muscles fibers and the rest make sure all thise muscles fibers get time to re-build all the broken muscles all you gonna need to do EAT-EAT-and EAT.

List of 10 BEST Foods To Add MUSCLE Mass Gain FAST!

1) Eggs : – Eggs are No 1 food for bodybuilding because there are cheap in price and they provide upto all 9 Essential Amino Acids. BEST Foods To MUSCLE Mass Gain FAST

Before we go furture will talk about why Amino acids are so important. when you do your workout you are breaking ,tearing and damaging those muscles fibers, The Protein which is made up of Amino Acids easily digest it and sends then to all your muscles for repairing those broken muscles, this result into bigger and stronger muscles.

eggs BEST Foods To Add MUSCLE Mass gain FAST! — Eggs is No 1 BEST MUSCLE Mass gain FAST!

2) Beef : Meat, such as beef, is mainly composed of protein.

The protein content of lean, cooked beef ranges from 26-27% .

Animal protein is usually of high quality, containing all 8 essential amino acids needed for the growth and maintenance of our bodies.

The buildings blocks of proteins, the amino acids, are very important from a health perspective. Their composition in proteins varies widely, depending on the dietary source.

Meat is one of the most complete dietary sources of protein, the amino acid profile being almost identical to that of our own muscles. BEST Foods To MUSCLE Mass Gain FAST

3) Chicken breasts : Chicken breasts are a good source of protein and are low in fat and low in sodium. A whole chicken breast with skin provides 366 calories, 55 grams of protein, 0 grams of carbohydrate, 14 grams of fat, 4 grams of saturated fat and 132 milligrams of sodium.

4) Cottage Cheese : Cottage Cheese is an excellent source with relatively few Calories , it is also packed with many nutrients likes B vitamins ,calcium,phosphorus & selinium.

Cottage Cheese Is Packed With Nutrients

The nutrition profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.

One cup (226 grams) of low-fat (1% milk fat) cottage cheese provides :

Calories: 163.
Protein: 28 grams.
Carbs: 6.1 grams.
Fat: 2.3 grams.
Phosphorus: 30%.
Sodium: 30% .
Selenium: 29% .
Vitamin B12: 24% .
Riboflavin: 22%.
Calcium: 14%.
Folate: 7% .

5) Fish : It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. Here are 11 health benefits of eating fish that are supported by research.

fish with high omega 3 — Fish with high omega 3

6 ) All Fruits : This are types of food which contain high amount of proteins in it fruits name listed below

1. Dried Apricots: 3.4g Protein (6% )

2. Raisins: 3.1g Protein (6%)

3. Guava: 2.6g Protein (5%)

4. Dates: 2.4g Protein (5%)

5. Prunes: 2.2g Protein (4%)

6. Avocado: 2g Protein (4%)

BEST Foods To MUSCLE Mass Gain FAST

7) High Quality protein powder : As consuming lots of food in a day is not possible, so buying a best high quality pritein powder is best idea to get all the nutrients needs to our body in a day., even this protein powder are easily digestable .

BEST Foods To MUSCLE Mass Gain FAST

on whey protein for muscles building gain fast — On whey protein

8 ) Oats Meal : Oats are a whole-grain cereal, known scientifically as Avena sativa.

They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants.

Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories.

By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

BEST Foods To MUSCLE Mass Gain FAST

9) Sweet potatos : Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. In addition to the nutrients above,sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron. BEST Foods To MUSCLE Mass Gain FAST.

10) Whole Grains : Whole Grains are packed with high amount of carbohydrates which helps us in MUSCLE Mass Gain FAST!

THANKS FOR VISITING THIS BODYBUILDING BLOGS (BEST Foods To MUSCLE Mass Gain FAST ) KEEP VISITING TO KNOW MORE ABOUT GYM and HEALTHY FOODS

What to Eat When You Have Low Blood Sugar ?

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rajatrrpalankar

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June 4, 2018

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What to Eat When You Have Low Blood Sugar ?

Hypoglycemia

When low blood sugar drops below normal levels, it’s called hypoglycemia. When your blood sugar dips, it can leave you feeling hungry, shaky, and lightheaded. This can happen to anyone who hasn’t eaten in several hours.

You can lower your chances of low blood sugar—and treat it when it occurs—with some simple steps.

Know the Symptoms of low blood suger

Sugar, or glucose, is a key source of energy for the body. When blood sugar drops, you may get these symptoms:

Hunger
Shakiness
Sweating
Dizziness
Lightheadedness
Confusion
Anxiety
Feeling tired or sleepy
Headache

What You Can Do to increase low to normal suger level

Most of the sugar or glucose in your blood comes from carbohydrates. Carbohydrates are the sugars and starches in grains, beans, vegetables, fruit, milk and milk products, honey, and sugar. If you don’t have diabetes and you’re feeling the unpleasant effects of a drop in blood sugar, eat or drink something with carbohydrates. Good choices are a piece of fruit, a few whole wheat crackers, a glass of milk, or a carton of yogurt.

In people with diabetes

hypoglycemia can come on suddenly and needs to be treated right away so it doesn’t get worse. Eat or drink a quickly digested carbohydrate food, such as:

½ cup fruit juice
½ cup of a regular soft drink (not a diet soda)
1 cup of milk
5 or 6 hard candies
4 or 5 saltine crackers
2 tablespoons of raisins
3 to 4 teaspoons of sugar or honey
3 or 4 glucose tablets or a serving of glucose gel

4 Top Forearm Exercise ( workout ) at gym

Workouts

rajatrrpalankar

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April 6, 2018

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4 Top Forearm Exercise ( workout )

In this blog we will discuss on 4 top Forearm Exercise ( Exercise ) .

Usually What people do mistake is that ,they train there biceps , Triceps and other muscles and don’t give important to train there forearm muscles, therefore there biceps and triceps looks bigger but Forearm looks skinny .

I am Here to train you with 4 Top Forearm Exercise ( workout ) which you can apply in your exercise after completing your regular workout schedule, Weekly 2 days or 3 days .

4 Top Forearm Exercise

1 . Barbell Wrist Curls :

the ” barbell wrist curl ” is an extremely effective workout that targets the flexor muscles of the forearm. It can be done using an appropriate machine or a weighted barbell.

How to Do ?

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
Lean forward and place your forearms on top of your upper thighs with your palms up. Tip:Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
Lower the bar as far as possible while inhaling and keeping a tight grip.
Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and

Tip: Only the wrist should move.

Number of sets 3 and reps

Set 1 = 12 reps

Set 2 = 10 reps

Set 3 = 10 reps

2. Barbell Reverse Wrist Curls :

The barbell reverse wrist curl is a very similar motion to the common barbell curl listed above, and focuses primarily on the forearm extensor muscles.

How to Do ?

Hold a barbell with both hands and your palms facing Down; hands spaced about shoulder width.
Lean forward and place your forearms on top of your upper thighs with your palms up. Tip:Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
Lower the bar as far as possible while inhaling and keeping a tight grip.
Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and .

Tip: Only the wrist should move.

Number of sets 3 and reps

Set 1 = 10 reps

Set 2 = 8 reps

Set 3 = 8 reps

3. Dumbbell Wrist Curl :

This is one of the top forearm exercises that is absolutely great for the forearm flexors. This motion allows you to work each forearm individually. By working with the individual weights, you’re able to establish a greater sense of balance.

How to Do ?

Hold a Dumbell with siingle hand or both hands and your palms facing Down; hands spaced about shoulder width.
with same position describes above
Lower the bar as far as possible while inhaling and keeping a tight grip.
Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and

Tip: Only the wrist should move.

Number of sets 3 and reps

Set 1 = 10 reps

Set 2 = 8 reps

Set 3 = 8 reps

4. dumbbell reverse wrist curl :

While these workouts may seem similar to another, the change in position completely changes the targeted muscle group. The reverse wrist curl targets the bulk of the extensors.

How to Do ? (same as above just you need to hold hand position reverse )

Hold a Dumbell with siingle hand or both hands and your palms facing Down; hands spaced about shoulder width.
with same position describes above
Lower the bar as far as possible while inhaling and keeping a tight grip.
Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and

Tip: Only the wrist should move.

Number of sets 3 and reps

Set 1 = 10 reps

Set 2 = 10 reps

Set 3 = 10 reps

WILL CARDIO MAKE YOU LOSE MUSCLES?

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rajatrrpalankar

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March 16, 2018

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“Will Cardio Make You Lose Muscle ?”

It is a common question among bodybuilders : “Will Cardio Make You Lose Muscle ?”. And the answer is – Yes, cardio will make you lose muscle.

But Before you decide not to do cardio Exercises lets us know few things about why will Cardio Exercise make you body loss fat and lose muscles. read further.

cardio make lose muscles .This doesn’t mean you have to stop doing all those things, just to build muscle.

Biggest reason for muscle loss while doing cardio training is probably low consumption of calories.

This is simple math, if you burn way more calories than you consume you will lose weight.The body breaks muscle protein to conserve energy from it and thus you lose muscles.

The next thing is your daily protein intake.

Without protein intake, you cannot maintain or build muscle.When physically active your body needs about 0.7 – 1.1 g of protein per pound of bodyweight .The protein intake needs to be even higher when doing intense workouts( protein intake should be high when doing cardio workout ) .

Very low carbohydrates are one of the reason for muscle loss.

To burn fat you have to lower carbohydrates, but lowering them drastically is a mistake.A good rule of a thumb is to keep the protein intake constant and lower the calories by 300-500 under maintenance by lowering the carbohydrates.That’s cutting about 80g-120g carbs a day.

Doing cardio alone to lose fat is the reason for muscle loss.

Many people are doing nothing but cardio in hope that they’ll get a slim and toned physique.

Short and intense weightlifting sessions keep the muscle from breaking and create a muscle building environment.

Cardio_vascular training has many health benefits and as long you don’t overdo it will produce positive results for your body.

The other benefits, you’ll get from cardio workout:

Development of the circulatory system.While doing cardio more oxygen is pushed through the blood vessels, making them bigger in size and resulting in a greater number of blood vessels.
Faster waste products exchange
Increased metabolism and faster calorie burning.
Weight loss
Stronger heart and lungs
Increased bone density
Reduced stress
Reduced risk of heart disease and some types of cancer
Temporary relief from depression and anxiety
More confidence about how you feel and how you look
Better sleep
More energy
Setting a good example for your kids to stay active as they get older.

Cardio Workout is best for people who want to Loss Body Fat percentage and loss some Extra Weight.

and Cardio Workout for body muscles building once a weak is ok

5 Exercise To Get Ripped 6 – Pack Abs!

Workouts

rajatrrpalankar

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March 12, 2018

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In this Blog Let’s Discuss 5 Six 6 packs abs workout that will boost your packs muscles build rippedly .

Aim to perform this workout between 2-4 times per week, either as a ‘standalone’ session or bolted on to the end of your usual routine. With no rest in between moves, it should take you just 10 minutes to complete. Combined with a good diet and some quality fat-burning supplements, this is the quickest way to get a six-pack.

Let’s start with the Routine

The long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
The Jacknife 12 reps
Extended plank 45 seconds

1. The Long-arm Crunch

How to do it: Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.

Why you should do it: By extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.

Number of Sets and Repetition

Total 3 sets

1 sets 12 reps

2 sets 12 reps

3 sets 10 reps

2. Reverse Crunch

How to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

Number of Sets and Repetition

Total 3 sets

1 sets 12 reps

2 sets 12 reps

3 sets 10 reps

3. Janda sit-up

How to do it: Lie on your back with your knees bent and hands placed behind your head. Try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.

Why you should do it: The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.

Number of Sets and Repetition

Total 3 sets

1 sets 12 reps

2 sets 12 reps

3 sets 10 reps

4. The Jacknife ( Frozen V Sit )

How to do it: Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch your feet. Hold for POSITION the required time.

Number of Sets and Repetition

total 3 sets

1 sets 10 reps

2 sets 8 reps

3 sets 8 reps

5. The extended plank

How to do it : Get into a press-up position, lie on you front body, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.

Number of Sets and Repetition ( seconds )

total 3 sets

1 sets 60 sec

2 sets 45 sec

3 sets 30-45 sec

The above 5 are the best exercise to boost your abs muscles and build a visible abs

Benefits of Yogurts ( Curd ) , Know The power of Yogurts

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rajatrrpalankar

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March 4, 2018

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Benefits of Yogurts ( Curd ) , Know The power of Yogurts

What Is Yogurt and How Is It Made?

Benefits of Yogurts .Yogurt is a popular dairy product that’s made by the bacterial fermentation of milk.

The bacteria used to make yogurt are called “yogurt cultures,” which ferment lactose, the natural sugar found in milk.

This process produces lactic acid, a substance that causes milk proteins to curdle, giving yogurt its unique flavor and texture.

Yogurt can be made from all types of milk. Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat.

Whats are Benefits of Yogurts ( Curd ) ?

First off, let us not forget that yogurt comes from milk. Yogurt eaters will get source of animal protein , plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

But one of the words we’re hearing more and more of regarding yogurt is “probiotics.”

Probiotics are “friendly bacteria” that are naturally present in the digestive system.

Live strains of these “good bacteria” are also found in many yogurt products. While more research needs to be done, there’s some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.

1. Yogurt are Rich in Nutrients

Yogurt contains some of nearly every nutrient that your body needs.

It containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.

To Left heavy Weight at your gym your bones must be strong enough to be safe by injuries, bones can be made strong by calcium intake … yogurt also contain other nutrient likes vitamin B-2, vitamin B-12, potassium, and magnesium.

2. Yogurt are High in Proteins

Yogurt provides an impressive amount of protein, with is about 12 grams per 200 grams of yogurt .

Yogurt’s fullness-promoting effects are even more prominent if you eat Greek yogurt, which is a very thick variety that has been strained. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams).

3. yogurt Boost Digestive system

Some types of yogurt contain live bacteria.

These may benefit digestive health when consumed.

Unfortunately, many yogurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.

To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.

4. Yogurt Strength your immune System

Consuming yogurt — it contains probiotics — on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness.

Vitamin D-fortified yogurts may boost immune health even further.

Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu.

5. Management on weight

Yogurt has several properties that may help with weight management.

For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones.

Several studies have found that yogurt consumption is associated with lower body weight, body fat percentage.

Nutritional Value of Yogurt (curds) . Per 200 gm

Calories : 110 g

Total Fat : 0.7 g

Saturated fat 0.2 g

poly-unsaturated fat 0.1 g

mono-unsaturated fat 0.2 g

Sodium : 61.20 mg

Potassium : 239.7 mg

Total Carbohydrate : 18 gm

Fiber : 0 g

Protein : 17 g

vitamin C : 0 %

vitamin B-6 : 5%

Calcium : 18%

Magnesium : 4 %

5 Leg Workouts – A Beginner’s Guide!

Workouts

rajatrrpalankar

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March 2, 2018

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5 Leg Workouts – A Beginner’s Guide! | HEALTH & GYM GUIDE

In this Program we will know about 5 Best Legs workouts for beginner’s , a guide for Beginner’s

Leg exercises aren’t just for quads and hamstrings—these exercises will work your core muscles, improve your balance, and grant you the added benefits of things like grip strength.

For the sake of your physique and training results, here are 5 strength-building lower body exercises to ensure you never skip leg day.

The legs consist of many muscles so you will need to use a good amount of volume, many angles and different exercises to stimulate all the muscles of the legs. Our rep range will depend on the exercise. I like to use a lower rep range (4-6) with most of the compound exercises to help build strength and a solid foundation.

5 Leg Workouts – A Beginner’s

1 . Barbell Squat ( 3 sets 10 reps )

Barbell Squat Instructions ( How to perform ? )

Steps

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

( 3 sets 10 reps )

2. Dumbbell Lunges ( 3 sets 10 reps )

Dumbbell Lunges Instructions ( How to perform ? )

Steps

Stand upright holding two dumbbells in your hands by your sides.
Step forward with your right leg around 2 feet while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

( 3 sets 10 reps )

3. Leg Press ( 3 sets 15 reps )

Leg Press Instructions ( How to perform ? )

Steps

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

( 3 sets 15 reps )

4. Standing Calf Raises ( 3 sets 20 reps )

Standing Calf Raise Instructions ( How to perform ? )

Steps

Adjust the padded lever of the calf raise machine to fit your height.
Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Repeat for the recommended amount of repetitions.

( 3 sets 20 reps )

5. Leg Extensions ( 3 sets 12 reps )

Legs Extensions Instructions ( How to perform ? )

Steps

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
Repeat for the recommended amount of times.

(3 sets 12 reps )

The Above 5 are the 5 best legs workout to builder your legs muscles stronger

Post Workout Nutrition : What to Eat After a Workout

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rajatrrpalankar

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February 25, 2018

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Post Workout Nutrition : What to Eat After a Workout

Post Workout Nutrition : meals/snacks You put a lot of effort into your workouts, always looking to perform better and reach your goals. Consuming the right nutrients after you exercise is just as important as what you eat before. Here is a detailed guide to optimal nutrition after post workout.

Consuming Food After Workout is Very Important

Let’s know How post workout Nutrition (food) Will help you after Exercise When you’re Working at your gym , your muscles use up their glycogen stores for fuel. Therefore your muscles being partially depleted of glycogen and also some of your muscle protein get broken down and damaged. After you workout you body tries to rebuild glycogen and regrow you muscle protein and help you muscles tissue to rebuild. Eating the right nutrients soon after you exercise can help your body get this recovery done faster. It is particularly important to eat carbs and protein after your workout.

Food To Eat After your Workout’s

The Goal of your post workout meal is to supply proper nutrition to your body to maximize the benefits of your workout. Choosing easily digested food will help your body faster nutrient obsorption. The following lists contain examples of simple and easily digested foods: this food are also reach in high nutrition with are perfect to your post workout nutrition.

Carbs

Sweet potatoes
Chocolate milk
Quinoa
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Rice
Oatmeal
Potatoes
Pasta
Dark, leafy green vegetables

Protein:

Animal- or plant-based protein powder
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna.

Fats:

Avocado
Nuts
Nut butters
Trail mix (dried fruits and nuts).

Don’t Worry this all fat’s listed above are Unsaturated Fats . with means this fat food are good for health

Make Sure you Drink Plenty of water

It is Important to drink Plenty of water Every day . Water keeps your body Hydrated , and this Ensure Nutrition to be supplied to your body part properly and thus your body faster rebuild you broken muscles tissue’s . When you are working out , you lose some water from body through sweat.

5 Best Back Workout – lats workout

Workouts

rajatrrpalankar

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February 19, 2018

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Like a lot of guys, my back development used to be a major weak point in my physique. I was much more interested in the muscles I could see in the mirror, so my back training lagged. Eventually, Today, you’ll be going through a back workout , before you head straight to the lat pull-down machine, remind yourself to move the weight by squeezing your lats instead of pulling with your arms or using momentum. If you just pull with your arms, you’ll go through an entire workout of glorified biceps curls. That won’t get you anywhere. Ready to get going? Let’s do it!

1. Seated Cable Rows

3 sets of 15 Reps

You will start by grabbing the wide bar from the top pulley of a pulldown machine .Step backwards two feet or so.
Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
While keeping the arms straight, go back to the starting position while breathing in.
Repeat for the recommended amount of repetitions.

2.Underhand Cable Pulldowns

3 Sets of 15 Reps

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height.
Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees This is your starting position.
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.

3. Reverse Grip Bent-Over Rows

3 sets of 12 Reps

Stand erect while holding a barbell with a supinated grip (palms facing up).
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Warning: Please make use of workout back gym belt

4. Straight-Arm Pulldown

3 sets of 15 Reps

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
While keeping the arms straight, go back to the starting position while breathing in.
Repeat for the recommended amount of repetitions.

5. Chin-Up

3 sets of 6 Reps

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the Lats muscles in order to perform the movement. Keep the elbows close to your body.
After a second of squeezing the Back(Lats) in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.

This are the 5 best Lats ( Back ) Workout to Build your lats Quicker