Advanced push ups part 1

The Advanced workout 1

PUSH UPS

I have shared a lot about the different and unique types of basic workouts,warm ups and stretching exercises in my previous posts,i hope you liked it and i hope you followed them carefully. If so you have gone through all those set of the basic workouts Now it will be much efficient and a little easier for you to perform these advanced workouts. I am starting up with push ups as this is a very popular workout which is liked by most
and which is followed by tons of people around the world. It is not just by practice you expertise in push ups it is also with performing different challenging types of them to master with this workout.

It is not that easy to perform these advanced workouts like the rest of the basic workouts and stretches i showed, but with efficient practice you can be the best and get that strength and body toning in a more easier and faster way. These workout routine can be performed under assistance by a friend or a trainer for safety reasons.

Push up 1

Finger push ups

These push ups are a little hard for the beginners but you can repeat and practice and can slowly master it. All you have to get is the confidence to perform a normal push up using your fingers instead of hands.
These not only build strength to your hands but also your fingers which is essential for most of the sports.

1- Get into a regular push up position.
2- Use your finger tips instead of your palms.
3- Perform a push up and stop when your fingers pain due to the tension.
4- Repeat.

Push up 2

Diamond push ups

The best workout/push up for triceps I've known, cause they directly act on your triceps and chest. It requires a little practice to get the actual diamond position initially but after a while you will learn to do it properly. All you have to do is

1- Get into a regular push up position again.
2- Place your hands flat on the ground together to form a diamond shape.
3- Making sure you don't separate or break this position perform a push up.
4- Repeat.

Push up 3

Clap push ups

This push up is a little more challenging as it might cause a bad injury if you fail to get your hands back to the ground. So focus and practice to do a regular push up properly and practice well to start up with these set of push ups.

1-Get into a push up position as usual.
2- Whilst performing a push go down towards the ground still keeping the position alligned.
3- When you are coming up, release both your hands and clap your hands once and get back to the initial position.
4- Repeat.

Push up 4

Elevated push ups

All that you require for this push up is you need a elevated surface or even a chair at considerable height.

1- Find an elevated surface of any sort and place yourself in a regular push up position in front of it.
2- Place both the edges of your legs on the elevated surface.
3- Do a push up.
4- Repeat.

Push up 5

One leg push up

This workout is just like a normal push up all you need to do is 

1- Get into a push up position.
2- Raise one of your leg 5-7 inches above the ground level and
3- Perform a push up
4- Repeat.

Push up 6

Dumb bell push up

If you are expecting to carry weights and perform a push this workout will do the job. All you need is a pair of dumbbells of different weights.

1- Hold a dumbbell in each of your hands as you usually do in the gym.
2- Place yourself in a push up position along with the dumbbells
3- Perform a push up holding on to the weights and slowly return back to the position.
4- Repeat.

Introduction to advanced workouts

INTRO 

I was waiting to share about advanced workouts for a long time and i know even you all did. It is my favorite and the tests on the workouts including the effects is just mind-blowing, it not only gives you a great body but also amazing looks. In this page i will clearly explain how the whole workout routine works and what are all the essential things that you have to follow whilst undergoing this cool workouts.

And i will share about what all categories and types of workouts i will put forth in the upcoming posts so that you have a clear picture of how everything works. Advanced workouts are totally not like the regular basic workouts as the basic ones need minimum efforts and strength but these advanced workouts which i will be sharing is very challenging and you need a lot of dedication and hard efforts to perform them successfully.

You must not neglect the routines and the way the workouts go through and make sure you have some assist or a friend initially so that you don't get into trouble out of injuries caused due to the workouts as most of the workouts are pretty hard and needs  a lot  of practice to execute them properly. Don't worry i will make it much less complicated and i will show you the safer ways of doing the workouts in a more efficient way. But i want you to promise yourself three things, that is you must stick on to a healthy diet which i mentioned in my previous posts, you must not over strain yourself with the hopes of getting fit out of thin air, you must take proper rest and maintain proper health, if you are not able to perform the exercises efficiently then take rest and perform them later when you feel you are ready to perform them again.

Advanced workouts list

Upper body workouts

1. Advanced push ups

2. Advanced dips
3. Advanced crunches
4. Advanced pull ups
5. Advanced weight exercises (Optional)
6. Advanced workouts-1 Chest
7. Advanced workouts-2 Lats
8. Advanced workouts-3 Triceps
9. Advanced workouts-4 Abs
10. Advanced crunches
11. Advanced stretches

Lower body workouts

1. Advanced thigh workouts
2. Advanced leg raises
3. Advanced lunges
4. Advanced leg presses
5. Advanced jumps
6. Advanced feet workouts
7. Advanced workouts-1 Calves
8. Advanced workouts-2 Hips
9. Advanced workouts-3 Ankle
9. Advanced leg and outer thighs stretches

These are some of the workouts which i will be sharing in my future posts and it will be a step by step guide for you to perform them very efficiently. I will also show a lot of information on the correct ways and the wrong ways of doing them so that you can avoid mistakes and thus avoid the injuries which might be caused if not done properly. 

For these set of workouts you do not need much equipment of any sort or you don't need to hit the gym all the time to perform every workouts cause these workouts are basically extracted from calisthenics which is mostly dealt on body weight exercises. I can promise you that if you perform these workouts in reps and you are successful in setting and performing these workout routines, you would see awesome results in a few months or even a month or so. You will gain a lot of strength and even can improve the most on your body shaping. 

All the best..

Workout diet (Vol 2)

Important diet routine

Previously i mentioned a lot of do's and don'ts which will make sure your workouts do not go to waste. It is definitely necessary to follow these fine diet which i am sharing and make it a part of your day to day activity and never skip it. See that you are not getting distracted with all those tasty but unhealthy foods and junks which will completely jeopardize all your efforts which you put on improving your body and health.So i prefer you all to go through this post and try following these intakes which will in turn get you more energetic and active for the rest of the day.

The intake you take directly reflects on your body and health so make sure you eat right and healthy to improve your body and which in turn will even make you look better as it even helps you in shaping your body. The more healthy food you eat, the more better you look. That's the formula for bodybuilding and fitness. I am truly not opposing for tasty food and drinks but i prefer to control them and keep it all only when you party and that being once or twice a month, Enjoy all of it but be in control and know what you are eating,when to eat and how much to eat and drink. If you can control that it'll be very easier for you to get a stronger body soon.

 Diet plan

Here's a simple and efficient guide for you to get you much healthier and stronger.



1- Drink a lot of water

Never forget that water is your best friend when it comes to being healthy and maintaining a healthy diet routine as it keeps you hydrated and also keeps you active for all the physical activities and workouts you perform everyday. It even makes your workouts less hard and gives you much energy so that you don't get exhausted very soon, as most of the advanced workouts need a lot of hard work and makes you lose a lot of sweat because of immense energy which is being used to perform them.So drinking a minimum of 10-12 glasses a day or even more is a very important intake.

2- Breakfast

Keep your breakfast heavy, in-fact a lot more than lunch and dinner. But have your breakfast only after a set of warm ups or even jogging in the morning - this will help in increasing your metabolism and even your amount of intake for the breakfast. Eat a lot of green leafy vegetables for your breakfast and even carrots and boiled eggs. Let your breakfast be mostly full of green vegetables (raw) ,eggs and a glass of milk.

3- Lunch

As i mentioned earlier in my previous post that you need to break down your meals into six equally healthy meals. So as soon as you are done with breakfast wait for 2-3 hours and then have another small meal which can be a box of vegetables or fruits with honey or any other healthy snack followed by green tea if possible. Soon after this your lunch has to be followed after 2 hours of the second small meal you previously had. 

Your lunch must not be too heavy nor too little. Let it be a medium meal which is mostly concentrating on proteins and carbohydrates including rice or red meat and eggs and small amount of any tasty food so that you don't make your meal too boring. 

4- Evening healthy snack

After two-three hours, you are now ready to workout so do your regular workout routine which i taught you and when you are done and tired, go for this healthy evening snack which is comprised of 2 glasses of fresh fruit juice, an apple or any other fruit  and a small healthy snack of your choice which should definitely not be junk.

5- Healthy drink

Drink a healthy drink like green tea or lemon juice with honey if you need to lose a bit of your weight or even chicken soup which must be homemade/not artificial after the evening snack which will help you to get a bit hungry for your dinner.

6- Dinner

Let your dinner have the least quantity of food, make sure you don't fill yourself with a heavy dish. Let it have a healthy,very small amount of the dish followed by a banana or papaya.

7- After dinner

After dinner, drink a glass of warm water or milk and sleep soon. Do not stay awake till late night as it will affect your appetite. and once you're up in the morning- Repeat.. You can plan up your own diet by using the help of this guide but don't change the routine plan but just your choice of healthy intake.

This diet plan is excluded for one day in a week so that you don't get suffocated with the choice of food.

Eat well,eat right.
All the best. 

Diet plan for advanced workouts (Vol 1)

DIET FOR THE NEXT ADVANCED WORKOUTS

Its not too soon but you need to get prepared for the challenging physical activities and workouts you are going to follow. It isn't as hard as it sounds but still you need a proper diet plan and a set of previously posted articles on stretching exercises and warm ups including the basic workouts. Do not skip any part of the workout routine as it is very essential to perform them and strengthen them with practice and dedication. 
Diet is a very important thing when it comes to keeping yourself fit and healthy, and in turn has a lot of impact on your workouts and stretching routine which is very important to undergo the sets of the more challenging workouts which will definitely need a lot of hard work and efforts, and for this you need a proper healthy diet which will get you more stronger and active. This is post is to enlighten you with my diet guide which i prefer you to follow to get stronger and to be successful to perform the upcoming advanced workouts.

Diet guide

1- 6 healthy meals a day.

Keep in mind that you need to break down your diet into six different healthy amount of quantity which is rich in elements which stabilize and gives you a healthier body everyday.

2- Eliminate junks completely

I know it sounds hard and i know that it will be hard for you to completely jeopardize yourself by hogging onto big belly burgers and other junks. So let it be a rare situation where you eat them. Its okay if you are going out with your friends once in a while on planning on eating something which is real tasty but junk but only once in a while , maybe once in a month if you really want to see changes in you. Otherwise it is a waste that you perform all the hard workouts and working so hard on dropping a sweat when just junk destroys all of it. Maintain a healthy and controlled diet and make sure you follow that diet routine which fits you the best.

3- Avoid beverages and carbonated drinks

Have a control on carbonated drinks too. It does have a lot of impact on your body and even makes your bones weaker. So the best way to avoid them is to replace them with some other healthy drink more like a fresh fruit juice or green tea. It might take a little time for you to get adjusted with these changes but you will really feel much better after you start practicing them.

4- Quit smoking completely and reduce the intake of alcoholic drinks

Smoking is a big enemy when it comes to diet and maintaining a healthy fit body. It makes you look weak and actually gets you weaker with every cigarette you smoke, So please try to avoid as much as possible if you are already a smoker and if you are not, never get into it,it just wastes your bucks,time and even your health and fitness. 

When it comes to drinking- My personal advice is that- I ain't telling you to stop enjoying from all these party enhancers and enjoying drinking with your friends but let it be in control enjoy every weekend, party like crazy but keep it in limits and make sure you don't trespass the line of limits otherwise you would get into a bad hangover and spoil the rest of your day or you would spoil your health and get distracted with your workout routine. What matters the most is YOU and not the party (Know this) , you can party anytime but you cannot get back the health and fitness you've lost.

5- Sleep well

Get enough sound sleep, at-least 7-8 hours a day for a effective routine and when you are practicing the advanced workouts you need much more sleep. Never avoid sleep, even if you are too busy having a lot of assignments and stuff, prioritize and don't waste time instead plan smart and make it more abstract .

The next vol that is vol 2 is about actual diet, that is what to eat and drink.

All the best..

Basic workouts for lower body Vol 3

All the workouts i'm sharing in this particular section/volume is all of basics so make sure you are perfect with them as these exercises will help you to successfully perform the other more challenging and appealing workouts which i will be sharing in my future posts Most of the training and workouts for both men and women are usually complicated for some but it is necessary that you have to follow the posts one by one and not to skip any posts as even for these basic workouts you need to go through a regular set of stretches and warm ups which will help you for these exercises and which in turn help you for the advanced ones.

In my previous posts i shared about different basic workouts for lower back and thighs, i hope you performed them step by step without getting injured of any sort. It will now get easier for you cause you already have a clear picture on how the basic workouts go. The upcoming workout is for your calves and feet which concentrates more on your lower legs and ankles with this i complete a full edition on lower body plus i complete a edition of basic workouts and then start up with the diet plans required for the advanced workouts.

Calves

Calf is a master muscle which is required in many of your physical activities and sports you play. It is also a great enhancer of your looks when it comes to exposing your legs maybe in a beach or any other time. For running and other activities like parkour and other actives which needs a lot of power to perform. All these power and strength basically comes from your calf muscles.

Calf exercise no 1

The basic mountain climbers

This workout gives you the most for the calf muscles, it is easy, cool and does not require much effort to perform but it has to be done right.

1- Start yourself by getting into push up position.

2- Bend one of your knees and bring one of your feet near the hands with your foot touching the ground.

3- Place your hands in push up position and jump/switching your legs.
3- Get the motion as if you're climbing a mountain and give a lot of stretch by straightening your adjacent leg and pushing yourself as much as you can.,repeat it as much as you can for 2-4 minutes.

Calf exercise no 2

Calf raises (double legged)

I personally do this workout a lot and I've been doing it for a long time now. And i can promise that this workout is so effective to your calves and it gives you so much strength and toning. It is very easy to perform.

1- Find a raised platform which is around a feet higher to the ground, even steps can do. 
2- Place both your legs to the bottom of the steps or any raised platform and make sure you get enough balance, otherwise take a friend's help.
3- Press down from both your feet to raise the body upwards as much as you can. Keep your knees slightly bent and your abdominal muscles a little pulled in.
4- Gently get back down and let your bottom of the feet go all the way down, now feel the stretch on your calves and thighs. Get back to the initial position and repeat.

Feet power

These upcoming exercises will help you with speed and power for lower legs. It can be made more efficient with practice. It will also help you with definition on your legs plus will give you much strength and power to undergo the advanced set of workouts which will need a lot of practice. Make sure you do them right and safely.

Feet exercise number 1

Standing long jumps

1- Stand straight with your legs a little wide apart and make sure you have enough distance in the front so that you don't bang your head into something.
2- Crouch a little with your arms back and spring forward with your feet together and land on the balls of your feet with your knees slightly bent 
3- Spring right back using the same but involving backward movement.
4- Repeat the same and switch it again to front.


Feet exercise number 2

The basic single leg jumps

1- Again stand straight with your feet not much apart, keep your chest up and make sure your whole body is in the proper posture.
2- With this stance raise one leg away from the ground.
3- Slowly try to jump by pushing from your other leg and let the raise from level to level be slow and effective. Let it start from minimum effort and extend till maximum effort and then get back to minimum.
4- While jumping make sire your leg which is raised doesn't touch the ground and try keeping your knees slightly bent for better results from this exercise. 

Toe

Toe exercise number 1

Tuck up jumps using toes.

1- Stand straight with your feet shoulder-wide apart.
2- Crouch down and bend a little and spring up coming with highest jump possible mainly using your toes with the help of other fingers cause a toe gives more power compared to the rest of the fingers in your legs.
3- Tuck your knees to the chest and extend them back to the land on the toes and 
4- Repeat and practice. 

All the best.

Basic workouts for lower body Vol 2

Are you tired? You must not be, cause you're just getting started and this is just the basic workout routine which i'm sharing and in the future you need a lot more efforts to perform a whole new set of challenging and complicated workouts, but still if you are feeling it is too very hard for you better keep yourself energized by drinking a lot of water which will keep you hydrated and in turn see to that you don't get tired soon. But if its the condition of your health or the body which is affecting your performance you need tot start up with a new diet plan so as to make it much efficient, but to do so you need to follow a healthy diet routine which supports your workouts and also makes you more energetic and active when you are performing your workouts. 

Previously i shared the basic set of workouts for hips which you have to follow to build strength specially to perform your workouts and get toned up effectively and fast. Now i will share a set of simple workouts for your thighs as most of the muscles in your lower body are suppressed in your thighs and the fact that most of power is generated from your thighs for any physical activity, workout or sport you are going to play.

Thighs

Thighs workout number 1

The basic squats

Squats is a basic and the most fastest way to build and tone up your muscles around your thighs and your legs. It not only tones up your muscles but also gives you excessive strength which can be a big advantage for you and your workouts.

1- Start up by standing straight,chest up and feet closer but no too close.

2- Keep both your feet completely flat to the surface and squat down as low as you can.

3- Hold that position and then slowly return back to your beginning position feeling the tension on your thighs and your lower back.

4- This will strengthen your outer thighs so repeat and stop when if you feel any overwhelming pain is coming up.Do as much as you can, the more you do,the more strength you build and more your thighs get toned.You can even use weight for building more mass.But without weights is much sufficient.

Thighs workout number 2

Single leg raise

This exercise is performed when you are lying flat down on the floor and can be easily performed with not much difficulty but still it has good results coming up for you.

1- LIe flat facing upwards with your hands resting by the side.

2- Lift any one of your legs and bend the other knee so that the foot is kissing the floor.

3- Use your leg which is grounded and push into the floor and push your hips up to your shoulders.

4- Keeping your extended leg which is in air lower your hips down with control and repeat 10-12 times.Once completed with one leg, switch to the next leg.

Lower back 

Lower back exercise number 1

Running high knees

This is my favorite workout for lower back cause it easy and can be performed anywhere and is even very very simple as it does not require much efforts and strength but still gives you awesome results. It is a very effective workout for women because of its simplicity and even the shaping and toning of lower back which is essential not only for women but for everyone.

1- As usual stand straight with your chest up and make sure you have enough space, make yourself comfortable.

2- Place your legs a little wider than the actual standing position and slightly bend your knees as it maximises the muscle endurance on your lower back.

3- Keeping one leg completely straight, lift your other leg into the hair and raise till your hips.

4- Hold this position for a few seconds and feel the muscles behind your back and then slowly bring down your leg and then once you are aware of the motion you can fasten the process up and even start running in a similar fashion. Repeat and switch to your other leg.

Lower back exercise number 2

Hugging knees

The name might sound funny but it is a great workout which anyone can do not just the people who are fit. But it requires a lot of flexibility but it easy, you just need to go through my stretching exercises which i shared in my previous posts.

1- Lie flat on the ground or a mat and face upwards towards the ceiling resting your whole body in a straight alignment.

2-Raise both your knees and bring them all the way up and try touching your nose in the middle of your knees. 

3-Feel the stretch and tension on your lower back and build more of it by pulling your knees much more using your hands.But do not over pull them as it might cause an injury. 

4- Do not forget to breathe in and out whilst doing this workout. Repeat for 5-8 times and then increase the count gradually.

All the best.

Basic workouts for lower body Vol 1 (Hips)

Previously we went through a set of workouts which basically deal with the upper body only and i covered a whole set of basic workouts for upper body. Now its time to move on to basic workouts for your lower body which includes your lower back,hips,thighs,legs,calf muscle and feet. Most of the advanced workouts need the help of the two most powerful things your legs. It is very necessary for you to tone them up and build the muscles to successfully perform the challenging workouts easily and in a more efficient way. It is not necessary that you have to really put all your work on just the basics but do not forget that you cannot perfect anything without learning the basics, Otherwise it might get real hard for your advanced training workouts which i will be sharing in my future posts.

It is not necessary that you have to spend a lot of cash and time purchasing equipment for your body shaping a nd for the instructors in the gym in fact its a serious waste of both your money and your time. Keep in mu mind that building your body is  a natural process, do not add any artificial things to your routine as it would jeopardize all your efforts you have out through from the beginning. Spend some time planning for your own special routine taking the help of the ideas and posts i am sharing.Don't worry i will make it all simple for you, you don't have to waste even a single buck and your time. With my ideas i will teach you how to naturally get your body toned up. But stay focused and stick on to your workout routine and timing.

Hips 

Hips is also the center core which is usually very flexible for an individual has most of the rotations and the flexible movements performed by your body is basically from your body so practice these basic and simple workouts and improve your hip strength and flexibility.

Hips exercise number 1

Side kicks for outer hips

1- Place your hands on the hips and stand straight and extend any one of your legs apart to the side.
2- Stretch it all the way so that you feel a slight tension on your outer hips and thighs.
3- Hold it for a single count and then take 4 simultaneous counts and drop your leg gently on the floor
4- Do it 10-11 times and then switch sides.

Hips exercise number 2

Hips raises

This workout mainly targets your hips and outer thighs. Perform them and gain hip flexibility and strength.

1- Lie flat down facing upwards and your hands resting on the ground.

2- Bend your knees and extend any one of your leg pointing them towards the wall in front of you.
3- Hold for a single count and then move that leg which is raised vertically towards the other side of that leg.
4- Return back to the position when still your leg is in the air and repeat 10 times a day.

Hips exercise number 3

Hips gain jump

Any jump has a impact on your hips but this particular jumping technique deals excellently on your hips providing much required flexibility and strength for your hips.

1- Initially, stand straight with your chest up.
2- Place your hands on the hips to maintain the balance whilst you jump, Raise one of  your leg and hop 2-4 feet to your side landing on your other foot.
3- Bring it back down to the floor once you have felt much tension on your hips.
4- Repeat the same with your other leg and do not forget to jump whilst you hop, the more the jump you do the more the strength you build on your hips.Complete an approximate of 10 counts on each side.


.
Hips exercise number 4

Play a sport

Apart from doing all the previous workouts, Get up for a sport which involves excessive use of your hips like football and base ball. It will not only give you the advantage of using your workouts right but also increase endurance of your hips. Make sure you don't over strain your hips which will end up bad and have a bad impact on your workout routines then. Play safely and choose a active/combat sport of your choice which involves a lot of your hips/lower back.



All the best.

Basic workout Vol 4

If you have successfully performed the previous workouts, you would feel a slight change in yourself and i am sure you will feel much confident about it. The previous post was on biceps and triceps and now i will share about the last essential parts for the upper body which is mainly on the basic workouts for your abdomen and lats. Keep yourself hydrated by drinking a lot of water and don't forget to follow a healthy diet routine.

Abdomen

Abdomen exercise number 1

The abdominal plank

As i told in the normal plank workout in my previous exercise, it is easy and simple to get started for your abdominal exercises. There are several other techniques in planks which i will share with you in my future posts. 

1- Lie flat on a ground or a mat.with your chest touching the surface of the ground.

2- Get into the normal plank position which i mentioned earlier but instead of using the palms, you must use your elbows instead.

3- Rest on your elbows and push your abdomen outward and then raise your legs just like a normal plank.

4- Give more tension on your abdomen and hold it for at least 30-40 seconds and then increase the time with practice.

Abdomen exercise number 2

The basic crunches

The best, most popular and effective workouts of all time is always the crunches, It has the highest impact on your abdominal muscles where the muscles get flexed every time you do a crunch. It makes it easier for you to tone up your muscles around the abdominal region which includes the abs. People might be breaking their head off spending a lot of bucks to get abs overnight but that's simply not possible. Getting packs/abs and maintaining them is a challenge and the time period to get the perfect ones depends on the level of intensive workout you perform plus the hard efforts you generally opt in a usual workout routine. The more healthier you eat and workout,the more faster you get them ripped.

1- Lie flat on the ground or you can even use helping instruments For beginners you can ask help from someone who can support you and who can check so that you don't hurt yourself by doing it wrong.

2- Gently bend your knees and place your hands back of your head but do not lock up your fingers, maintain that position and stick onto it, do not change or modify the posture whilst doing the workout.

3- Push yourself front and suppress on your abdomen and make sure you roll the shoulders off the floor, Once you reach half the position hold it for a few seconds until you feel the tension. 

4- Slowly move back down and repeat. 

Lats 

The back muscles has the greatest impact on your upper body as it not only creates a proper image for shape of your body but also generates extreme power in an individual which will definitely be used in a lot of advanced workouts and sports which needs a lot of lats strength/ back muscles power. It is necessary to make sure you perform the workouts in a safe environment and you must be careful not to hurt yourself wile doing them.

Lats exercise number 1

The basic pull ups 

There are numerous types of pull ups which has different impact on one's body but generally pull ups are the best workout for any lats improvement which can be to increase muscle endurance or even muscles strength . But first it is important for you to learn the basic pull ups and chin ups

After you are done with practicing the regular pull ups i will teach you to perform advanced ones but first you need to get used to the basic so that the results would be better.

1-Find a pull up bar or any raised pull up source which is comfortable to perform the pull ups and has to be in a sufficient raised level.

2- Hang on to the pull up bar,crossing your legs back and gripping firmly pull yourself up and hold when your head is inclined to your shoulders and hold it for a few seconds.

3- Slowly get back to your initial potion still feeling the muscles on your back.

4- Perform this several times nad each time you do,feel the lats and the tension which is being built every time.

Exercise number 2

Inverted rows

Pull ups will usually be enough for your lats in the beginning but if you are expecting more challenges for the challenging workouts you can go through with this workout.

1- With your heels touching the floor hang with your whole body in a straight line.

2- Using your hands, pull yourself up until the chest is level with the hands.

3- Pause and return back to the initial position.

4- For more challenge try with your feet elevated and get better results.

Now that we are done with the set of basic workout for the upper body we shall move on to the basic workout s for the lower body, which i personally made a set of simple workouts to get you started for the advanced ones. All the best.

Basic workouts Vol 3

Welcome back, And now before you start up you should know that these exercises is very easy to perform as it the stepping stone for our future advanced workouts which will be very challenging but if done right it will have a great effect on a men and women. There will be a lot of better changes and it will definitely help you to shape up your body in a perfect manner but never without these basic workouts will you get the confidence to perform the more harder ones.

I shared the basic workouts on shoulders and chest in my previous post which was in fact a quick and simplest form of workout which you can perform m without any difficulty In this post i will simple guideline on workouts for biceps and triceps including abdomen. It will not be very challenging but will definitely help you to get started up.

Biceps

Biceps Exercise no 1

Plank

Plank is a very good start up for your muscles as they not only increase the stamina of the muscles but also give you much strength by performing it everyday in a regular routine. It is also simple to perform and does not require any high end fitness equipment. It has an impact on the whole body and even flexes the muscles around your arms.

1- Lie flat with your chest touching the ground.
2- Place the forearms on the ground and elbows aligned in an inclined position totally parallel to the body at shoulder width distance.
3- Give a little tension and feel the pressure on your body specially arms and hold it for a few seconds.
4- The more you do the more strength you build.

Biceps Exercise no 2

The knuckle push ups 

For ages, push ups has been the most effective and popular source for keep yourself fit and to tone up the muscles There are so many different ways to do a push up and each and every type has a different impact on the body. Knuckle push ups is very easy to perform, it might be a little difficult ot perform in the beginning but would get easier as you practice. It will not only help you to balance but also build your  biceps very fast so as to get started for the extreme workouts. 

1-Get into the normal push up position.
2- Use your knuckles instead of your palms when you do the pushups.
3- Keep your arms wide which will help you to get more strength.
4- Repeat and do it reps.

Triceps

Triceps exercise no 1

The basic pull ups

Most people are confused about how to do a proper pull up without straining any of your muscles and they are left quite disappointed if they can't do it properly or can't do much. Firstly triceps is not very easy to get for amateurs it takes time, in other words it is a slow process to tone up your triceps but with absolute dedications and by performing the workouts i share it will get much simpler and easier to get it as soon as possible, maybe a month or so, but i assure you can get it before 2-3 months with sincere practice.

1- Find an elevated pole or even a raised surface which is over you, preferably a pole or a pull up bar.
2- (for amateurs)- Try hanging on to the pole doing nothing but just clinging to it and hold it for a few seconds and release when you feel the tension, This will give you the strength and confidence to perform a pull up in a few days.
3- Hang from the pull up bar/pole with your elbows slightly bent to make it much easier and the palms facing away in the opposite direction.
4-Keep chest up and shoulders back and pull yourself up with all your strength from your hands and the lower abdomen and then lower down immediately. One pull has to be for 2-4 seconds usually. 
Do not over strain or do it in a wrong way, doing so will lead you to severe pain and cramps. Take care.

Triceps exercise no 2

Triceps dips 

Triceps dips is another simple workout which is very very important,  i'm stressing so much on this because you are required to perform this and build triceps strength to perform better in your upcoming advanced workouts 

1- Find a dips bar or any raised elevated surface which can be comfortable for laying your arms on it just as you do on a dips bar but just make sure that the surface is much higher for you to perform this basic workout.
2- Using your both hands grip the dips bar or hold on to the elevated surface suitable for this workout.
3-Cross your legs slightly and straighten your arms and keep your legs off the floor.Keep your chest up as usual and lower down so as to keep your elbows parallel to the floor.
4- Raise to the starting position and that  will be consider as one rep. Do several reps and don't over strain.

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The upcoming post will be on Basic workouts for abdomen, lats and pecs. All the best.

Basic workouts Vol 2

By now you would've just completed with your previous workouts on head,neck and eyes,if you are expecting more challenge to come then wait till you finish all the basic workouts i share and get used to the workouts of that. Later i will share challenging workouts which will be harder to perform but with proper training it will be a little easier for you to undergo those workouts By the time you complete these set of basic workouts it will give you much confidence and strength to perform the more challenging advanced workouts which needs a lot of strength and concentration.

Now i  will be sharing about the basic workout workouts for upper body which includes shoulders,arms,triceps,chest,lats,pecs and abdomen. So lets start up with simple workouts which will get you started for the more advanced ones.Whichever exercises and workouts i talk about does not include weights but it its left with your interest, if you need a slim and toned up/ripped body its better you do these workouts without the use of any weights but if you need more mass then you can use weights as supplements for your workouts I basically deal with body weight exercises which is necessary to just not build your body but also physical strength which is the best thing about body weight training.I will talk more about body weight training in my page on the blog.

BASIC WORKOUT

SHOULDERS

Shoulder ex no 1

Elevated push ups

As you already know push up is where popular in any category of workouts as it has a lot of impact on most parts of your body and which will not only give strength to the muscles but also tone them up. I will share a whole set of the types of push ups in my future posts.which is all about advanced workout routines. But as for now Elevated push ups is a type of push up where you make use of an elevated surface like a bed or any  raised platform to perform the push ups which mostly deals with building and strengthening the shoulders.


1-Get into the push up position.
2- Rest your foot on a bench or a bed or any other raised platform.
3- Raise your butt and bend your hips so that your torso is totally vertical and now lower your body towards the floor just like a normal push up.
4- Push back with just the same amount of pressure and repeat 4-5 times a day with a count of 10.

Shoulder ex no 2

Basic dips

Dips might be a little hard for amateurs but with practice it will get much simpler and can easily be performed. There are so many types of dips but i will give you a simple guideline on how to perform a basic dip.

1-You first need to find a parallel bar.
2- Suspend yourself over them and lower your body until the upper arms are parallel with the floor
3- Repeat and practice several times till you get good at it
4- Move on tot more advanced types of dips


CHEST

Chest exercise no 1

The basic chest push up

The workout starts with the position similar to the basic push up but you don't need to maintain a straight line from the bottom till the top.
1- Get into push up position with your hips raised a little towards the ceiling.
2- Lower the body just as you do for a normal push up, but instead of lowering totally in a straight line towards the ground,dive a little forward gently whilst maintaining the same motion of a push up.
4- Then lift your head and chest and try to touch your hips to the ground and now hold that position for a few seconds and get back to your starting position. REPEAT.

Chest exercise no 2

Wall press 

This is the simplest and the most efficient basic workout which will help you to generate much power in your chest and can help you to even tone/bio;d ,muscles near your chest area.
1-Find a wall and stand 2-3 feet away from in it.
2- Stand straight with your chest up and spread your legs behind for 2 more feet and hold it right there holding the wall with both of your hands for support.
3- Try to make sure that your ankles and knees are in a straight alignment every time you perform this simple workout for chest.There are different types of wall press too, but follow this simple workout first.
4- Do the regular push up motion whilst holding the wall and try pushing your chest as much as you can towards the wall and then repeat this for several times till you get used to it. Do it whenever you are free. ITs just not a basic workout but it will even give a good shape for your chest.

Basic Workout Vol 1

I hope you have successfully followed the other instructions which i shared including the precautions to be  followed and the warm ups and stretching exercises which would give you the potential to start these upcoming workouts which i'll be sharing. It might be a little harder for you to follow these instructions but without sticking onto this properly it will be hard for you to perform these workouts. 

In my upcoming posts i will be talking about the general/basic workouts which is a little easier for you to perform than compared to the other challenging workout routine which i will share but you need to first successfully complete these basic workouts in order to perform the advanced workout routines which needs a lot of practice and strength which will be brought by training in these basic steps and improvising slowly towards starting the advanced ones.

We will start from top to bottom literally from head to toe . Reminder- These exercises must only be performed after a complete set of warm ups and stretching routine. 

BASIC WORKOUT


Head

A persons face and head is the most view-able and most important part of the human body as it contains the very essential organ the brain. You should make sure there are no injuries to your face and your head as it will lead to several difficulties in the future, keep your facial muscles strong by performing a set of facial exercises which will not only make you look better but also keep them strong. I will share all the facial exercises in my page,try performing them whenever you are free.Keeping your head flexible and strong is one big advantage.

Head exercise no 1

Head circles

1- Stand straight with your hands let freely and chest up
2- Face straight with your head upright and gently start  rotating from left to right in a clockwise direction for a few seconds and then switch and do the same in the anti-clockwise direction.
3- After you finish this, Turn your face from left tot right to the fullest still keeping your body straight so that your body should not move along your head.
4- And then move your head from top to bottom and repeat it till you feel the slight comforting tension.
5- Stop if you feel any pain in the middle of the rotation so as to avoid any sprains. This exercise will help with your flexibility and thus avoid many pain which maybe caused due to the challenging workouts which you will be performing.

Head exercise no 2

Head strengthening 

1-Sit straight on a chair or a bench.
2-Make sure your back is straight lying on the chair or the bench and see to that your whole body is in a good sitting posture.
3- Gently move just your head and pull it forward and stretch as much as possible without moving the rest of your body and then again do the same by placing it behind the chair and dropping it as much as you can and feel the stretch.
4- Hold it for a few seconds and feel the slight tension, do not over stress as it might cause a mini injury. Repeat several times for better results.

Neck

Neck exercise no 1

Neck rotation 

It simply has to do with the same,turning your head from side to side.You need not use any gym equipment or any other equipment which will cause indefinite damage at times so perform these simple and basic exercises and strengthen your neck.
1- Look towards your shoulder and try turn your head to the side.
2- Hold on for a few seconds and feel the tension.
3- Switch positions and perform a set with reps.
4- Repeat for best results.

Neck exercise no 2

Extending your neck

Extending your neck means moving your chin away from the chest. Look down and try pulling your upper neck away from your chest and give a little tension and hold it for a few seconds until you feel the stretch. After doing this try doing it when you are lying down flat. 

Eyes (optional)

I will talking about a whole set of simple eye exercises and training which not only improve your eye sight but also help you to strengthen your eyes for better eyesight. I will share it on my page. Please do check as i cannot talk about them here as it is totally precise, 

The next post (vol 2) will be on upper body including shoulders,arms,chest and abdomen.

Stretching exercises Vol 4

Stretching Vol 4 (LOWER BODY)

As we saw we clearly spoke about the different stretching routines in my previous posts. I mostly stressed on stretching drills which has mostly to do with the upper body, well you use upper body the most for many of the workouts but when it comes to challenging workouts you have to make sure that your lower body and upper body's strength and flexibility remains almost the same, so By performing these simple lower body stretches you can easily be able to do that and hence and do any challenging workouts or a sport.

EXERCISE NO 1 ( LOWER BODY)

KNEE STRETCH 

Stretching for the knee has to be done regularly and must not be ignored to maintain  a healthy strong knee.Tightness can be caused due not enough care for the knee or arthritis/tendinitis etc, By stretching the knee you can also balance the strength and flexibility of the knee and thus can improve the knee's performance in weeks if done efficiently.

Without enough exercise and stretches to the knee, it becomes weak and straight everyday cause it bears all the upper body weight whilst walking,running and working out etc.Once again as i told do not over stretch and give too much stress as it might cause damage or even a tear in extreme cases.

Knee Exercise 1

Raised Knee stretch

There are several ways to stretch the knee, there are several exercises  but which are too complex, so i will make it simple for you to perform and which would not cause any injury compared to the other exercises.

The easiest way to do this particular stretch is to

1- Stand a side at an elevated platform or a table.

2- Rest that straight leg whichever preferable on the table or whichever raised elevation you have selected.

3- Lean forward as you keep that knee intact and straight.

4- Feel the stretch and and hold it for a few seconds until you feel some tension.and then repeat and switch to the other leg and do the same.

Knee Exercise 2

Knee Quadriceps

This drill is very popular and can be does anywhere and anytime. There is no equipment required for any of my exercises as i directly give importance to body weight exercises and lean muscle development which is very significant these days.

1- Stand beside a counter top and hold on to it one hand if necessary for your balance, once you have practiced and mastered this exercise it will be easier for you  to do it and even without holding on to something.

2- Grab your right ankle as you reach down and if you are unable to do so you could loop a belt aroud your right ankle.

3- Lift your chest up,Straighten the back and pull your ankle right up and back gently,

4- If you can bring your knee behind whist doing this stretch then you are doing it efficiently.Switch and repeat.

Knee Exercise 3

Knee Raises

Just like leg raises,knee raises is very simple and the fastest way to stretch your knees efficiently, 

1- Lie down flat with your hands touching the ground.

2- Bend your legs and push your knees outwards.

3- Raise one leg completely just like a leg raise and with the adjacent leg push your knees more further and stretch it till you feel the tension.

4- Hold that poistion where you feel the tension for 20-30 seconds and the release it gently.Switch and repeat the same.

EXERCISE NO 2 (LOWER BODY)

CALF STRETCH

I personally concentrate more on my calves as this is the muscle which is very much exposed and which a lot of people notice or observe There's a good impression on you if you are calf muscles are all toned up. It might be funny but that's the truth.The stretches i am sharing has to be followed if not strictly at least regularly to keep you fit. All these posts and ideas is only to help you all..It is necessary to strengthen calf muscles as it even very essential to walk and run effectively or to be good at any sport.

Calf exercise 1

Standing Calf stretch

This is a very easy stretch exercise which can bring a lot of changes in a few days of regular practice.

1- Stand in front fo a wall (2-3 feet away) make sure you are standing straight with your chest up.

2- Place your right foot behind ensuring that your toes are pointing forward.

3- Keep your heel on the ground and lean forward with your knee straight and now rotate the toes in and out .

4- Hold on to a position where you feel the tension the most and release and get back to the initial position.

Switch and repeat for best results.

Calf exercise 2

Dog yoga / Dog stretch

As the name says it is basically how dogs stretch everyday to relax and to flex the muscles and joints in them. This particular stretch is brought by yoga which is in fact very famous but not much people are aware about this. So let me give you a clear picture of how it is done.

1-Get down on all your four with the hands right under your shoulders placing on the floor.

2- Walk with your hands slightly on the floor.

3- Spread your fingers apart and pugh your hips up and tighten your abdominal muscles.

4- Keep the heels on the ground and gently try to straighten your knees as much as possible.

5- When the tension is developed hold it for a few seconds and feel the stretch and repeat.

  

Reminder-Go through  my regular basic and advanced warm ups before you do any of these exercises. All the best.