General

Your Full Body Program

Three or four hints before the start
Like any other activity, it is recommended to begin warming up your joints with only your weight. After that, moderate loads on the exercises you’ll be doing before beginning the most crucial part.
Of your work.
It is possible to increase your weight consistently. Start with a weight that you can manage, and you can increase it to
from there, you can gradually increase the amount as you move through the various activities until you’re able to handle the
advancement.
For the best results, try this type of exercise several times weekly. E.g. :
Monday, Wednesday, and Friday
1. Chest
* Workout in a seated seat press
* Sets: 4
* Reps: 10-15
* Recuperation time is 90 seconds.
* Execution:
1. Start position:
Place your back on the backrest.
Take the handles in a pronated grip (palms toward the ground),
Your shoulder bones should be pulverized to hold your shoulders in place and up and also to draw your abdominal muscles.
2. Do you see the twist of events:
Use the handles to push them forward while keeping your back against the backrest.
Control your movements to strengthen your joints in shape,
Pause for a moment after your arms have been released ahead of you, then come back to where you started.
Position and attempt to control the movement.
Tip: As you pull the handles, you should contact the pectoral muscle. Do the full range of
growth, but don’t try to stretch your pecs too so that you can return to your
the beginning point to avoid injury.
2. Back
* Work out High pulley line
* Sets: 4
* Reps: 10-15
* Recuperation time of 90 seconds
* Execution:
1. Start position:
Set up the machine, and grasp the bar with two hands using an extended grip (palms toward the ground),
Then, lift your chest (without dislocating) and pull your abs inwards.
2. Do you believe in the turn of events:
Bring the bar up toward your chest,
Return to your starting point, Moving at a steady pace. Make whatever you can not to straighten your arms as entirely as you
Connect, trying to maintain an even bent at your elbows (to avoid focusing on your shoulder ) and
The elbow joint).
Tips: To ensure that you are working the back muscles, do not pull your biceps with your biceps. Connect your back to your biceps.
Muscles and let your shoulder slide unsolved problems with your elbows.
3. Shoulders
• Workout: Lower side pulleys raise
* Sets: 4
* Reps: 15-20
* Recuperation time of 90 seconds
* Execution:
1. Start position:
A healthy group of multiethnic middle-aged men and women jogging at the park. Happy mixed-race couples are running together. Mature friends are running together outdoor.
You can perform the motion either standing up or by bowing. If you want to bow, make sure to move the bow in a
mat under your knees,


Consider what’s happening around the pulley.
If standing, keep your feet shoulder-width apart from the elbows and knees. Place your knees evenly
wound,
Make sure you have the pulley in either direction or behind your back.
Make sure your abs align with your back and keep them in a good posture (not overly.
It is calculated or changed).
2. Do you believe in the turn of events:
Arm raise (side raise) by transferring your elbow until it reaches the height you desire,
Return to the starting position,
Keep moving with control and pay attention to the muscle working.
Tip: This procedure could also be possible with no cost loads. The difference is that a connection
is a constant source of tension throughout events, but the free load doesn’t.
4. Legs
* Work out: Leg development
* Sets: 4
* Reps: 15-20
* Recuperation time of 90 seconds
* Execution:
1. Start position:
Place your feet on the device and back to the rest of your back
Place the shin’s internal part against the pad so that your legs are at 90deg angle,
Place your hands either on the backrest (or between the handles hoping to be any) to use
power during an action
Keep your back straight, and keep your abs in place.


2. Do you see the twist of events:
Move your legs precisely and keep your feet pointed towards the direction of travel.
Maintain your muscles in a tight state at the most elevated point of the turning point,
Restore your legs to the beginning position.
5. Biceps
* Work out Low pulley wind
* Sets: 3
* Reps: 10-15
* Recuperation time of 90 seconds
* Execution:
1. Start position:
Keep your feet hip-width apart and knees that are not noticeable.
Maintain your straight back and secure your abs,
Hold the bar using two hands and hold your arms in the direction of your body.
2. Do you see the twist of events:
Bring your arms up to your chest, contract your muscles until you reach the top, and then return to your
starting point,
The arms of your lower limbs should not be allowed to move throughout the exercise. Your elbows should remain tucked in at
your midriff.
6. Muscles in the back of the arm
* Workout The back muscles will increase
* Sets: 3
* Reps: 10-15
* Recuperation time of 90 seconds
* Execution:
1. Start position:
Maintain your feet hip-width apart with knees bent,
Maintain your straight back and keep your abs in place,
Take the bar in two hands and hold your arms in the direction of your body.
2. Do you see the twist of events:
Make sure your arms are the all the way, and tighten your muscles until you reach the top the exercise, and then, lower your starting position
The arms of your lower limbs should not be allowed to be able to move during the exercise Your elbows should remain tucked in at your mid-region

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