Wednesday, April 15, 2020

Workout at home for beginners, men and women exercises

Workout at home for Beginners, Men and Women Exercises

Workout at home for beginners, men and women exercises

Workout at home for beginners, men and women exercises, today in this run-of-the-mill life, we cannot find time to keep our body fit or we can not go to the gym constantly to fit our body, which is why our body does not fit but if you want, from Home Workout Can also make a great body.

Many people dream to build their good body, but today it is not possible for everyone to go to the gym and do workouts because in most cases gym facilities are not available and if it is, then it is far away.



That is why it takes a lot of time to go to the gym to work out, and very often we are unable to go to the gym continuously due to laziness and lack of workouts continuously reduces the strength of the body.

But if you want, you can make a great body by exercising at home without any gym equipment, so today we are going to tell you about an app that can help you do Home Workout.



    Chest workout at home

    Workout at home for beginners, men and women exercises


    The true beauty of men is not reflected by their faces, but only by their good personality. Men's chests are an important part of their personality. If the chest is wide then the personality of men looks even more attractive and beautiful. Therefore, for a good personality, it is very important to have a good height as well as a wide chest. In such a situation, he is restless to work hard and sweat in the gym today. In today's time, its import and craze have increased much, but sometimes it happens that even after hard work, we do not get the desired result.


    Therefore, apart from the competition of going to the gym, today we are going to tell you some such exercise tips so that you can get a wide chest and good personality by exercising at home without going to the gym. In this article, we will give you some easy exercise tips, which will help you to make your chest wide.



    1. Push-Ups For Broader Chest

    Push up workouts are very effective for our chests. In this, the body has to be brought close to the ground on the strength of hands and pushed away. Push up exercise is so effective that even if we don't do any more exercises and just do push-ups properly, we can make our chest wide easily.
    Although most of you will do pushups. But if pushup is also done in a special way, then it rapidly develops chest muscles and the chest starts to widen.

    We can also do pushups in many ways. These include major normal push-ups, inclined push-ups, decline push-ups, and wide arm push-ups, etc. While all these pushups are effective for our chests, mainly decline pushups and wide arm pushups develop our chest muscles more effectively.


    • Normal or Regular Push-Ups
    Workout at home for beginners, men and women exercises

    Normal pushup involves lifting the body up and down while exhaling on the strength of the shoulder, keeping a normal (as much as a joint) gap between your two hands on flat ground. During this, it should be kept in mind that our elbows are not away from the body. Also, when we are bringing the body down, then at that time a 90-degree angle should be made between our shoulders, elbows and the ground. Only then is it correct and effective.

    Initially, it is appropriate to apply 2 sets of 10-10 repetitions of normal push-ups. You can increase it further as it is practiced further.


    • Declined Push-Ups
    Workout at home for beginners, men and women exercises

    This push up is slightly harder than normal or regular pushups. Decline pushup means a pushup in which our body is down, that is, downward. In this, we have to do pushups by resting our feet on a stationary table. While doing this exercise, go down while breathing and lift yourself up while exhaling.

    When we do pushups in this manner, it causes more weight and pressure on our chest muscles. Therefore, it should be reduced initially. By doing this push-up, the oxygen supply in the chest is high, as well as its ability to consume. With this, the inner cells of our chest grow rapidly and gradually our chest starts to widen.


    • Incline Push-Ups
    Workout at home for beginners, men and women exercises

    In contrast to the Decline push-ups, in this push up our body is inclined upwards ie elevated. In this, we do elevated pushups with the help of a solid object. It is similar to regular push-ups, but it reduces the pressure on the body. However, it also helps in widening and developing chest muscles.


    • Wide Hand Push-Ups
    Workout at home for beginners, men and women exercises

    This push up is just like a normal pushup, which we do on the plane. But the difference in this is that we have more difference between our two hands than normal. Therefore it is called a wide hand push up.

    Even while doing this push-up, our body mostly gets focused on the weight chest. Therefore, it is also difficult to do this. In such a situation, you should do 8 to 10 repetitions in the beginning and when practiced, you can increase it.

    2. Barbel and dumbbell bench press

    This exercise helps in widening our chests. In this exercise, you have to lie down on a bench and do workouts with the help of a dumbbell or barbell. While doing this workout, bring the dumbbell up to your chest while breathing in and then lift it upwards while leaving. This entire process is called a bench press.

    Although we can do this with the help of both dumbbells and barbells and both are also effective, but the dumbbells are freely separated in both hands. So controlling them is a little more difficult than Barbell.


    Bench presses are also done in many ways. These include incline, declined and flat dumbbell or barbell bench presses. Here the method of lifting dumbbells and barbells is almost the same, but only the position and angle of the bench are adjusted. With this exercise, the muscles and bones of the chest develop, which makes this exercise very helpful in widening the chest.

    You can do this exercise in two to three sets according to your endurance. You can do 10 or more repetitions in each set. But keep this in mind, the weight should be your weight, not much.

    3. Bar Dips

    If you want to widen your chest in an effective way, then applying dips will also be very beneficial for you. To install the dips, you will need an iron bar, which is usually installed in the gym and you can make it yourself at your home.

    In this way, you can do this workout at your home besides the gym. This time the dip workout involves hanging the body downward and upward with the help of a strong penalty. This makes the chest wider. Also, one of the benefits of this is that it makes our shoulders strong too.

    By following these workout tips in this way, you can also widen your chest in a short time. Also, take full care of proper food and drink during this time.

    Related Article:- Chest Workout at Home

    Abs Workout at Home

    Workout at home for beginners, men and women exercises

    Who does not like Six Pack Abs? Nowadays, its craze among youth is increasing very fast. Everyone is ready to sweat as much as possible in the gym. But today we have brought some such workout tips for you which you can also do at home without the help of any special equipment.

    Often many people have the impression that going to the gym to make a six-pack is a must, without going to the gym we cannot make pack abs, whereas it is not. Here we will tell you about 7 great workouts, which will prove to be very helpful and effective in making six-pack abs. Read ahead carefully because it is very important to know the right technique to do them.

    Easy way to make six-packs at home

    Friends, it is true that we have to work hard regularly to make pack abs, but it is not necessary that hard work is done in the gym itself, you can work hard at home even in just a few easy ways. Can make abs. Here below, we are going to give you 7 such workout tips which you can do at home and which are done to make effectively packed abs.

    1. Hanging leg raises

    Workout at home for beginners, men and women exercises
    Hanging leg raise pack is very effective for making abs. We also have to do this workout by hanging it with an iron bar. While doing this workout, leave your body completely loose while you are hanging on the rod.

    After this, raise both your legs upright in such a way that your body bends in two, hold this position for a few seconds, and then bring the feet down. Repeat this process 10 to 15 times further.

    2. Hanging Knee Raises

    Workout at home for beginners, men and women exercises

    This is a kind of pull up exercise. The only difference is that by hanging it with an iron bar, we have to bend our knees to the chest and then take it down. Then keep doing this process for some time. Apply 10 to 15 repetitions to a set of this workout. This makes our abdominal muscles strong and packs abs begin to emerge. You can see this workout in the picture below.

    3. Bringing leg raises


    Workout at home for beginners, men and women exercises

    This exercise is also a fairly simple way to make pack abs. In this, we have to lie on a plane and raise our legs upward at a 90-degree angle.

    Hold the position for a few seconds each time, then slowly lower the legs. Repeating this process repeatedly puts pressure on the abdominal muscles and pack apps are formed.

    4. Bench Crunches

    Workout at home for beginners, men and women exercises

    This is a workout in which we have to sit on an unsettled bench, bend our knees and lift our legs upwards to sleep. If we want, we can do these workouts by keeping the legs straight and lifting it up.

    This also helps in making pack abs. Bench crunch reduces abdominal fat and abdominal muscles are contracted, or it is effective in making pack abs.




    5. Reverse Crunches

    Workout at home for beginners, men and women exercises

    In this workout, lie back on a plane. Keep both your hands resting against the ground. After this, bend both your knees, lift the waist, and push it towards the chest. During this, try to emphasize your abdominal muscles. Hold this position for a while and then spread the legs down.

    Repeat this process for 15 to 20 times in a set. This reduces belly fat and stresses the stomach muscles, making it easier to make pack abs.

    6. Lie Down Crunches

    Workout at home for beginners, men and women exercises

    In this workout, we have to lie down on the flat ground, put our hands on the head and lift the upper body slightly up, and then bow it back. During this time keep the knees in half. Release the breath while lifting your body over the head.

    Do 15 to 20 repetitions in two sets of this exercise. This workout is also a great way to make pack abs.

    7. Side Plank

    Workout at home for beginners, men and women exercises

    Side planks are also very helpful in making six-pack abs. The steps of this excise are very simple but effective. To do this, simply rest your elbows on a 90-degree angle from the ground in such a way that it is turned, then raise both the legs above each other and keep the body upon the strength of shoulders and forearms. This is called side planks.


    Turn this exercise by rotating both sides. Hold the position for 1 minute on each side. During this workout, your fist should be closed and your body should be straight. By doing this workout daily, it is easy to highlight packs.

    • While making pack abs you should take a low-fat diet.
    • Avoid oily and processed food.
    • Include sprouted grains, bread, milk, and oats, etc. at breakfast.
    • Eat a variety of pulses, grains, eggs, fish, and chicken, etc. for protein-rich food.
    • Eat some healthy snacks every 2 to 3 hours.
    • Eat dry fruits, pumpkin seeds, nuts, and avocados, along with food.
    • Do not eat too much at once, eat healthy food 5 to 6 times a day.
    • Take a healthy homemade protein shake, such as a banana milkshake, avocado shake, or chocolate milkshake, etc. after a workout.
    • Drink as much liquid as possible and drink plenty of water.

    The above mentioned 7 ways to make friends pack abs, we do not need any special equipment to do them. Along with this, these workouts are also very effective. We just need to do it patiently regularly. These will definitely help in making pack abs.

    Cardio Workout at Home

    Workout at home for beginners, men and women exercises

    These 10 cardio exercises are easy to do at home

    Many times you plan that from tomorrow you will definitely go to the gym and do heavy workouts, but it never comes tomorrow. Workouts at home are also not done because machines and facilities like gyms are difficult to provide at home. As a result, looking at the fit body of others just keeps on burning. In such a situation, if we say that you can easily exercise yourself without any machine in the house and keep yourself fit, then you are happy to be happy. We are not talking in the air but will prove it with concrete evidence.

    In this article of StyleCrease, we have brought for you the top 10 cardio exercises which you can do anywhere. Doing these will not only burn your calories but will also improve metabolism. We will tell you how to do cardio exercise, as well as its benefits.

    Home cardio exercises


    1. Jumping Jack

    Workout at home for beginners, men and women exercises


    If it is said that jumping jack is the most important cardio exercise category, then it will not be wrong. Doing this burns a lot of calories. Also, doing this makes the thighs strong and gives them the right shape. Not only this but doing this exercise also helps in bringing the stomach in the right shape.

    How to do :
    • It is important to stretch your legs and arms before starting this exercise so that it can be done easily and there is no problem while doing it.
    • Now stand upright and keep the waist and head straight. Keep the hands down with the body straight and the two legs are connected together.
    • Now, bending lightly on your knees, jump as high as you can in the air.
    • While jumping, open your legs slightly and take both arms above the head, extending away from the body.
    • When coming down, there should be space between the legs and hands should be straight upwards.
    • Now, jumping back, join the legs together and bring the hands too far below the body.
    • Keep in mind that it has to be done fast, not comfortably, only then it will benefit
    • Note: Initially you can do two rounds of this exercise and jump at least 30 times in each round. Later, when you get used to it, you can do five rounds instead of two. It is easy to do this cardio exercise at home.

    2. Cross Jack


    Workout at home for beginners, men and women exercises

    Cross jack is also an excellent exercise to burn calories. Also, by doing this exercise, the excess fat deposited on the thighs, biceps, triceps, and Kapha can be reduced. Through this, it becomes easy to tone the abs as well.

    How to do :
    • Stand with both legs together and keep the waist and head straight. Also, keep the arms straight with the body.
    • Now spread your legs a little and soar in the air.
    • Then when coming back down, keep the feet on the ground, crossing with each other.
    • During this whole process, keep your hands close to the waist or you can cross your hands by raising your arms up to the shoulders. To understand this process, you can watch the video here.
    • Try that when you bounce, breathe in and come down crossing your legs, then exhale.

    Note: Initially you can do two rounds of this exercise and jump at least 30 times in each round. Later, when you get used to it, you can do five rounds instead of two.

    3. Spot Jogs

    Workout at home for beginners, men and women exercises


    This exercise can also be done easily at home. It does not take much time to do this. This exercise is completed in hardly a minute. In this, standing in only one place, having to bend both legs from knee to knee one by one. Also, it is necessary to keep the hands moving fast so that the heart speed can increase and the full benefit of this exercise will be given. You can also do it slowly by standing in one place like jogging. This cardio exercise can be done at home.

    4. Skater Squat

    This exercise is also beneficial in terms of calorie burning. Also, the core muscles also help in functioning properly. By doing this exercise, glute, calf, and waist, etc. come in good shape. In short, the skater squad keeps the entire body shapely and balanced. There are many ways to do a skater squad, one of which we are talking about here.

    How to do :
    • Stand straight by connecting the legs together and keep the waist and head also straight.
    • Now with the left foot firmly on the ground, bend the right leg backward.
    • Then bend forward, bending the left knee.
    • During this, bring the left hand back and the right hand forward, as shown in this video. Then rise back up. Do this whole process fast.
    • Do about 15-20 times with the right foot and then with the left foot. Thus one of your sets will be completed.
    Note: Initially you can do two sets like this.

    5. Skipping

    Workout at home for beginners, men and women exercises

    Skipping, jumping rope for 20 minutes continuously, can burn about 200 calories at a time. However, for this, any long and strong rope in the house can be used, but it would be better to use a skipping rope available at a cheaper price in the market. Also, no special training or skill is required to do this. By doing this, full exercise of legs, legs, thighs, waist, and wrists, etc. is done. Along with this, there is flexibility in the whole body.

    How to do :
    • Hold the skipping rope and stand upright. Keep hands about one foot away from the body.
    • Now bring the rope from the front to the back. When the rope moves from front to back, jump over it.
    • Keep in mind that you have to jump with the claws and spin the rope through hands and wrists.
    • Note: Jump can be done 25-30 times in a set. Three such sets can be made.

    6. Jump Lange


    Workout at home for beginners, men and women exercises

    It is also an excellent cardio exercise. This can be done easily at home. By doing this, the muscles of the thighs become stronger. The heart rate increases manifold while jumping and the blood is well circulated throughout the body.

    How to do :
    • To do this, stand up straight and keep the waist and head straight.
    • Now bring both arms with elbows to the waist.
    • Then bend out with the right leg forward, while keeping the left hand near the chest and the right hand behind the back. This stage will be exactly the same as when we are ready to run.
    • Now jump as high as you can and while coming back down, bend the left leg forward, while moving the right leg backward. The position of the hands will also change in the same way.
    • Thus a cycle will be completed. Keep doing it constantly fast.
    • Note: Thus do two sets close to 30 cycles and after a few days do about 100 cycles in one set.

    7. High Knee March

    Workout at home for beginners, men and women exercises

    In the category of cardio exercise, Hi Ni March is the easiest to do, but it takes a lot of energy to do it. Doing this exercise can give a good shape to your buttocks, thighs and stomach abs. At the same time, the body's endurance increases.

    How to do :
    • Stand upright. Your legs should be joined together and arms straight with the body.
    • Now bring the left arm from the elbow to the chest, while bringing the right leg up from the knee.
    • Then bring the right leg and left hand down and raise the left leg and right hand up. This process will take place exactly as we normally would. Just stand in one place in it and move the feet up and down.
    • Do it neither slowly nor fast, only then it will benefit.
    • Do this until you count to 50, which will take you 20 seconds.
    Note This way you can do about three sets.

    8. Squat Jump

    Workout at home for beginners, men and women exercises

    By doing this, the heart speeds up and increases blood circulation throughout the body, which affects metabolism. Jumping the squat burns a lot of calories and also increases the leg's capacity. You can do this anytime and anywhere. Neither much space nor time is needed nor any instructor to do this.

    How to do :
    • Standing straight, open the legs slightly and keep the hands straight.
    • Now keeping the waist straight, bend the knees slightly and bend down and spread the arms straight forward.
    • After this, jump in the air as much as possible and move your hands up.
    • When coming back down, bend the knees again.
    • Thus, one of your cycles is completed. You make it faster.
    Note: You can do two sets of 10 cycles. Keep in mind that instead of clawing, jump jumping on the ground well.

    9. Surya Namaskar


    Workout at home for beginners, men and women exercises


    There is nothing better than Surya Namaskar as a cardio workout. This is the only physical activity that is capable of keeping the entire body fit. While doing this yoga asana, 12 types of physical activities are done, in which the body exercises from top to bottom. This is the best yoga for keeping yourself fit both physically and mentally. Keep in mind that it should be done on an empty stomach in the morning. Doing this for about 25 minutes can burn 350 calories. Do the first four to five rounds comfortably and then increase your speed later.

    10. Mountain Climber

    Workout at home for beginners, men and women exercises

    By doing this, the body burns a lot of calories, abs and thighs get the best shape, muscles are strong and blood circulation is better. It can also be tried in Cardia Exercise.

    How to do :
    • Lie on your stomach on the ground and keep your hands close to the ground, bringing them near the shoulders.
    • After this, lift the body up by the hands. In this state, the entire weight of the body should be on the palms and toes. The body should be straight from top to bottom.
    • Now bring the left knee closer to the chest and stay in this position for about two seconds.
    • Then move the left foot back and immediately bring the right foot forward.
    • This way you will complete one cycle. Now do it continuously without a break.
    Note: Do two sets of this and do 20 cycles in each set, which later increase to 50.

    Before starting any new exercise described here, make sure that you are healthy for that exercise or not. If there is any problem in doing these cardio workouts in the beginning, then learn it from a trainer and then do it yourself. If you are suffering from a serious problem like heart disease, then do consult medical advice before doing these exercises. All the cardio exercises mentioned in the article are effective and have the potential to produce good results. How did you like our article, do not forget to tell us in the comment box.

    Exercise for Weight Loss at Home for Female

    Workout at home for beginners, men and women exercises

    Will get relief, now gym will not have to go for weight loss

    Today we are telling you about such effective exercises that you can easily lose weight by doing at home.

    Who likes obesity
    Do you like maybe not
    But what to do, I do not have time to reduce it.
    My whole day is spent on child care.
    Yes, becoming a mother is every woman's dream. During pregnancy, every woman takes good care of herself and even family members take full care of her. But it is often seen that after delivery, a mother becomes careless about her health and takes care of her child. After delivery, the problem of more women is a disturbing figure due to the neglect of food and exercise. And in that too, what bothers him the most is the stomach emptying after delivery. Although she wants to exercise to get her belly in and get her figure back in shape, there are many women at home who go out to the gym due to lack of time due to young children, exercise or walk away from home Can not even do it.


    If you are also one of the women who are troubled by obesity and are unable to exercise outside even if they want, then Riz Sunny, founder of Fitness channel My Bollywood Body, is telling you about some effective exercises that you can do at home. She can do it comfortably. Let's know from our experts, which is this easy exercise.

    Related Article:- Gym tips for Beginners Female

    Cardio activity is skipping

    Skipping is not only a fast cardio activity, but it also helps you tone by targeting your shoulders, lower back, Thai, and calves. This is a great way to burn calories, skipping daily causes extra body burn. Apart from this, it is also good for your skin and heart. Due to busy schedule, if you do not have much time to exercise. So start jumping rope every morning for 10 minutes. This allows a full-body workout in just 10 minutes, which helps to stay fit.

    Helps to tone the body step-up

    There will be steps in your house, then what have you got the right body tone exercise? Yes, not only does it help you to tone your body but it also increases heart tolerance. Though it can be a bit tiring to begin with, with persistence, you will notice that you will feel the difference in a few days.

    Do push-ups without a machine

    Workout at home for beginners, men and women exercises


    You can do push apps anywhere by taking a little time. Pushups exercise has many benefits. Pushups exercise the arms, shoulders, and waist. This can be done anywhere. There is no need for any kind of machine and accessories to do this exercise. First of all, lie down with the help of both hands and feet, remember to keep more weight on your hands. Your body should be straight. Move your chest down on the strength of hands and feet and then bring it upwards. While doing this, keep in mind that when you go upwards, then draw the breath in and exhale while coming down.

    With the hula hoop that you played in childhood, you can easily increase your fat, especially the fat around the stomach, it burns very quickly. You can easily burn fat by exercising by moving around it in various forms like front and back, side to side, and around the hips. One other advantage of this is that by doing this, rib cage she takes a good exercise of the upper part of the waist and in this section, women accumulate the most fat.

    Jumping-jack is very easy

    Remember that day of childhood when you used to jump-jack in school PT, remember? Perhaps you have missed something. Yes, you can do the exercise jumping jack which is considered the easiest. You do not need any kind of machine in this exercise. You can also do this on your home or terrace. This workout is very easy and the whole body benefits in it. If you want to do a full-body workout then this is one of the better options for you. To do this, stand up straight, then raise the hands by jumping up and spread the legs, after coming down, come to the normal position. Do this exercise for 2 minutes.

    For your fitness, you have to take the initiative yourself, give only 10 minutes for yourself, and keep your body fit.

    Arm Workout at Home

    Workout at home for beginners, men and women exercises

    Making 'dole-Sholay' has always been a hobby of the youth. Youngsters who start going to the gym are the first to weigh the changes coming in their bodies from their biceps. If you are also aware of your fitness and want to make your biceps big, strong, and attractive, then it is important to do the right exercises for it. The right workout, diet, and lifestyle will give your biceps the desired shape.

    Three days a week, if you include 20 to 30 minutes of these exercises in your routine, then believe that you will be able to make excellent biceps. Repeat these 8 to 15 times in one to three sets and take a 45-second break in between.

    Push-ups

    Push-ups work wonders for hands and shoulders. To do this, first lie down on the stomach. Now keep both the palms on the ground parallel to the shoulders and keep the chin close to the chest so that the forehead is towards the ground. Now straighten the arms and lift the body upwards, the entire weight of the body should fall on your palm and knees. After this, bring the body down again and try to touch the ground with the chest. Initially reduce push-ups and gradually increase push-ups as stamina increases.

    Shoulder press

    The shoulder press works to strengthen your shoulders and arms. To press the shoulder, sit on a chair with dumbbells in both hands and spread both legs on the ground. Keep your head straight and slowly move the dumbbell down. Just like push-ups, increase shoulder press as stamina increases.

    Bicep curl

    Bicep curls are effective exercises to bring biceps into the correct shape and strengthen them. Take dumbbells in both hands and stand upright keeping the gap in the feet. Hands should be down. Turn your elbows towards the shoulder and bring them back to the previous position. Biceps are stressed in bringing the elbows to the shoulder and then back, which makes them strong. Bicep curls exercise gives the muscle tone of biceps.

    Triceps dips


    It is an exercise to strengthen and strengthen the upper part of the arms. Which makes the back of the arms tone. The muscles in this part of the arm are not as strong as those in the front, so there is a greater need to strengthen these muscles. To do this, take such a position as if you are sitting on a chair with the help of hands. Move the hips towards the floor. This will turn your elbows. Now use your triceps to get back to the previous position. The triceps dips strengthen the triceps muscles and come in the right shape.

    Kaf Raz

    Kaf Raz is an effective exercise to tone kaf muscles. Stand straight to raise the calf. Keep in mind that your shoulders, waist, and chest should be raised upwards. Now come on the toes and lift the eddy as high as you can. After this, return to the old position.


    You can also make biceps with yoga Garunasan

    The muscles of the arms are not only strengthened by Garunasana but also the balance of the body remains. Stand upright to do this. Now bend the right knee and place the left thigh on the right thigh. After this, make the left foot completely based on the right foot so that the left toe touches the back of the right foot. Now place the palms in the posture of salutation by placing the right elbow on the left elbow. Keep arms and shoulders straight. Also, do not let the knees bend too much. Breathe normally during the entire process. Now draw the breath keeping the head, shoulders, and waist in a straight line. Exhale slowly and come back to normal. Repeat the same process by bending the left knee.

    Surya Namaskar

    Practicing Surya Namaskar daily is not less than any strength training exercise for your arms. Apart from this, it makes the body strong and also increases resistance capacity.

    Bhujangasana

    Bhujangasana not only gives strength to your arms and helps you in making balls, but it also reduces abdominal fat and keeps the spine fine. The easy method to do this is as follows. First, lie flat on the stomach and keep both hands under the forehead. Keep the toes of both feet together. Now raise the forehead in front and keep both arms parallel to the shoulders so that the weight of the body falls on the arms. Now lift the front of the body with the help of arms. After this, stretch the body and take a long breath. After staying in this state for a few seconds, lie back on your stomach.

    CrossFit Workout  at Home

    Workout at home for beginners, men and women exercises

    Crossfit Workout: The Right Way to Exercise, Types, Benefits and Mistakes

    Many techniques have been introduced in today's time to tone muscles and reduce weight. In which
    • Kickboxing
    • High-Intensity Interval Training (HIIT)
    • Zumba
    • Functional Training
    • Bhangra
    • Etc. are quite famous. There is another technique called Crossfit.

    Yes, CrossFit workouts are available in most gyms nowadays. The reason for this being famous is that people are very happy to do this workout and burn a lot of calories, as well as muscles, are toned.

    Many people wanted to get information about CrossFit from me, so I will give you all the information you want to know about CrossFit in this article.

    What is CrossFit workout

    Crossfit workouts are called simultaneous workouts on muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition. It involves many dynamic exercises.

    In this, you need 6 skills such as agility, speed, balance, coordination, reaction time and power.

    CrossFit is done with high intensity. In this, your heart rate becomes very high in no time. Different techniques are used for this.

    Crossfit has its own vocabulary (Lingo). In which he is known by different names. like,
    • Workout: WODs
    • AMRAP: "As many goals as possible"
    • ATG: "ass to grass," or full squat
    • For time: Seeing how fast you can complete a particular WOD.
    • Metcon: High-intensity interval training workout designed to increase metabolic conditioning, endurance

    Machine / Equipment for Crossfit Workout

    CrossFit requires many small devices. From which several variations of this exercise are done, including compound movement.

    • Gym Power Rack
    • Olympic Barbell and Weight Plates
    • Tire and Hammer
    • Weight Bench
    • Medicine Ball or Slam Ball
    • Gymnastic Rings
    • Kettlebells
    • Rope Climbing Kit
    • Squat Box
    • Rowing Machine or Air Bike
    • Dumbbell
    • Pull-up Bar
    Types of CrossFit workouts


    Experts design their own CrossFit workouts. But there are some variations that everyone does. like,
    • Kettlebell swing
    • Tire Flip
    • Bettle Rope
    • Box jump
    • Burpee
    • Ring Rows
    • Push-up
    • Air Squat
    • Jump Ropes
    • Running

    Benefits of doing CrossFit Workouts

    Crossfit helps a lot in increasing muscle and physical strength. Its muscles brake well.
    The high-intensity power training (HIPT) done in it improves your aerobic fitness.
    CrossFit proves to be very helpful in improving balance and flexibility. Due to which you also reduce the risk of injury.
    It burns a lot of calories. If a person is 195 pounds and is doing CrossFit, then he will burn about 15-18 calories every minute.
    This causes a lot of fatigue and CrossFit can improve your sleep significantly.

    Mistakes during CrossFit Workouts

    • If Crossfit is a high-intensity workout, you may face some problems due to not doing it properly, so always do it under an expert.
    • Do not warm up by starting it. Doing this or doing it incorrectly can cause problems in the lower back.
    • Many people do not focus on this workout, this can increase the chances of injury to the knees and elbows during the workout.
    • Many people do it even after the injury to the body, which can be quite wrong. If you have any physical problems, then you must consult a doctor before doing this.
    • Overdosing it can also prove to be wrong. So do as many reps or rounds as the trainer tells you.
    • Many people do not even drink water when they are tired, which is wrong. So during CrossFit, keep drinking water in between.

    Conclusion: From the above information you must have understood quite a lot about how to do a Crossfit workout and what are its benefits.

    If you feel a stretch or injury while doing this, then immediately tell your trainer so that he can give you the right advice.

    Easy Exercises to Lose Weight for Beginners

    Workout at home for beginners, men and women exercises

    Weight loss exercises

    Due to obesity and increased fat, your personality starts deteriorating. If the stomach is out, then good smart people also start looking bad. Whether a party or office, fit people always get priority. Due to the lack of a good personality, you will not feel good yourself.

    But it is not impossible to reduce obesity. By doing some exercise regularly, you can reduce fat loss to a great extent. Today, if we talk to you about such exercises, then you will burn your fat and at the same time, your body will also become slim and smart.
    Whenever we talk of fat loss, this is the first word - exercise, yes, you will find it a bit difficult to start exercising, but you have to keep yourself confident and regular, only then you will be successful.

    High-Intensity Interval Training: -

    This HIIT exercise is the most famous for fat loss. In this, you exercise in a small time period. Like you can do a 20-minute walk. You do not even need to go to the gym. HIIT means exercising more vigorously in less time. If you cannot exercise for a long time at the start itself, then make a 20-minute short period and exercise it fast like running or cycling.

    This will increase your metabolism and you will feel fast losing weight.

    Strength Exercise -

    People believe that exercising by lifting more weight will make your weight bigger but it is a misconception. Exercising by lifting weights quickly reduces weight. Actually, weight exercise burns 30% more calories than any other exercise.

    Keep your confidence high. Think you can. With weight strength exercise, your fat will go down quickly.

    Surya Namaskar -

    Workout at home for beginners, men and women exercises

    Surya Namaskar is a very popular exercise in India which works wonderfully in weight loss. Waking up in the morning every morning and sitting in front of the sun, offering good benefits in fat loss.

    There are 12 different postures in Surya Namaskar which you can learn from youtube or read a book.

    Walking -

    Workout at home for beginners, men and women exercises

    You probably do not know that if you walk for 30 minutes daily, it reduces your 150 calories. Walking a little in the morning is considered to be the best medicine for health. Pure oxygen is available as well as weight is reduced.

    If you do not get time in the morning, then walk only for 20 minutes but do walk, do not ignore it.

    Zumba Dance -

    Workout at home for beginners, men and women exercises

    If you do not want to go to the gym, then watch some videos of Zumba dance on the Internet. You can do it at home or you can take the help of any instructor. Zumba dance is very effective in reducing belly fat and also entertainment.

    Zumba dance helps you to be stress-free and burn calories fast.

    Swimming -

    Workout at home for beginners, men and women exercises

    Swimming is the best way to reduce obesity and there cannot be a better way than this. Swimming for 1 hour reduces 500- 700 swimming. If you start swimming 1-2 times a week, then you will soon look very slim because it reduces the most calories.

    Swimming exercises your muscles, arms, legs, hips, and shoulders.

    Bhangra -

    Workout at home for beginners, men and women exercises

    If you are unable to go to the gym, then learn the freestyle style. Breaking 1 hour will reduce your 500 calories. You can break a Bollywood song or any Punjabi song. Do it 3 times a week, if not daily. This will make a perfect shape in your body.

    Breaking is a good exercise for your belly, hands, and shoulders.

    Crunches -

    Workout at home for beginners, men and women exercises

    Exercise crunches, do this exercise only on an empty stomach. Do not try it after eating food or else there may be a problem in the stomach.

    In this exercise, lie down on your back and bend your knees. Now move both your hands back on the head and raise your shoulders, then bring it back down then do it up, do this exercise regularly.

    Squats -

    Workout at home for beginners, men and women exercises

    If your weight is too much and fat is not taking the name of being reduced, then try squats. Squats are quite a popular exercise in bodybuilders and athletics. This is the best exercise to control body weight. It is also called sitting on a pedestal.

    The position of squats is given in the image below. You try this position daily.

    Friends, we hope that you will get positive results from our information. These are effective exercises for fat loss.

    Abs Workout for Women at Home

    Workout at home for beginners, men and women exercises

    We have come up with these methods to reduce belly fat

    Today we are telling you about the easiest lower ab crunches which are nothing less than a miracle to tone your tummy.

    Are you planning to get a flat tummy before going to the beach this summer? Or do you want to lose weight after pregnancy and get back into shape? But because of liking lifestyle and junk food, you are finding it a bit difficult to fulfill this dream.

    So do not worry because this article will help you a lot. Here we are telling you about some lower ab crunches which are nothing short of a miracle to tone your tummy. Wouldn't you like to know which are the lowest abs workouts for women, so what should we know about the delay with us.

    Warming Up Abs
    • To do this you first have to lie on your back and bend your knees and keep your feet on the ground.
    • Take a breath and bring the chin to the chest.
    • Then release the breath outward and raise the head, shoulders, and neck upwards from the ground.
    • Raise your arms and then try to reach the legs.
    • Then come back to the same position.
    • Repeat this 8 times.

    Rolling up
    • To do this exercise also you have to lie on your back.
    • Now stretch your arms and fold the legs.
    • Breathe in and straighten your hands.
    • While exhaling, lift your body half up and move to touch the fingers of the feet and come into the rolling position.
    • Then breathe in and return to the starting position.
    • Repeat this ten times.

    Leg drop
    • Keep the feet up and tighten the stomach.
    • Then slowly exhale and slowly move the legs up.
    • When the feet are up, stop there and breathe.
    • Then exhale and raise the legs towards the previous position.
    • Do this at least 10 times.

    Bicycle Crunch
    • This exercise helps to tone the stomach.
    • To do this, first, sit on the floor and straighten the legs towards the front and slowly raise the feet up from the floor.
    • As soon as the balance is done, move your hands behind the ear.
    • Now bend the legs from the knee to the chest.
    • At the same time, with the help of your hands, bend the head from side to side.
    • Do the same from the other side.
    • Repeat this exercise several times.


    Hanging Leg Raise
    • This lower abs exercise requires a pull-up bar.
    • Hanging from the bar, keep hands equal to shoulder width.
    • Flex your hips
    • Keep your back straight.
    • Raise the legs slowly until they become parallel to the ground.
    • Then slowly bring the legs down.
    • Repeat this 5 to 6 times.

    Scissor move
    • This exercise is one of the best exercises for lower abs.
    • Raise both legs upward and straighten them on the floor perpendicular.
    • Lower the left leg until it is a few inches above the ground.
    • Raise your head and shoulders off the floor and put the right leg part back.
    • Then slowly pull it towards you.
    • Repeat this by changing legs.
    • Do this 10 times.
    Now you know what exercises to do to get a flat tummy, so try them today.

    Workout at home for beginners, men and women exercises

    Workout at home for Beginners, Men and Women Exercises Workout at home for beginners, men and women exercises , today in this run-o...