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.

Stretching exercises Vol 3

STRETCHING EXERCISES (Continued)

EXERCISE NO 2

SHOULDER STRETCH

It is very necessary to maintain balance among muscles around and near the shoulders. The gravity pulls our body forward , the muscles on the chest and the shoulders shorten due to gravity. So it is necessary to perform these stretches to get your shoulders more flexible and healthier.Specially, shoulders are a very important part of your body which has most of the strength coming up from muscles from upper back too. Most of the complicated and hard workouts and exercises utilize most of your shoulders. So these stretching exercises for shoulders will help you to perform all those challenging exercises more easily and in a more efficient way.

Problems which will be caused due to overstretching the shoulders 

As it is a shallow joint shoulders are even delicate to overstretching and can cause muscle tears, arthritis or even rotatory cuff tears which would be extremely painful  See to that these exercises helps you to prevent such pain rather than creating one Be careful and do it slowly and safely. 

Shoulder ex.1 

PULL BACK STRETCH

1- Stand straight and slightly bend your knees, chest up and head back all over your shoulders.
2- Raise your preferable hand over your head and grab your preferred elbow with your other unused hand.
3- Pull your elbow which is being raised to the other side of the elbow and gently bend the trunk to the other side until you feel  the stretch.
4- Hold it for a few seconds and then repeat with your other hand.

Shoulder ex 2

DEEP SHOULDER STRETCH

1-Lie down on the right side on your right shoulder and position it such that the elbow should be half the way up to your shoulder's level.
2- Slightly bend your elbow such that your hand is pointing towards the sky.
3- Grab your forearm and bring your hand down towards the floor.
4- Safely perform this stretch and do not forget to repeat for a particular time till you feel the stretch and then switch and repeat the same.

EXERCISE NO 3

FOREARM STRETCHES

Forearms are very important for your physical activities and workouts as most of the impact felt on the forearms and it has to take  a lot of pain and stretch in more challenging drills and workout which i'll be sharing in the future posts . It is not necessary that on;y patients suffering from a forearm injury or patients with tendinitis to perform these stretches it is very necessary to every individual who will be taking up challenging sports nad workouts for a better physique 

There are a lot of benefits which will be seen after performing these stretches for your forearms and thus you can prevent any injury caused due to playing a sport pr performing extreme workout routines which is all about this blog.

Forearm ex 1

Wrist stretch

Since the wrist is very important part of your forearms you should make sure your take them slowly and gently. Do not over stress as it might cause minor or severe injury which may lead to severe pain. 

1-Straighten your elbow and lengthen the muscles facing vertically with your elbow straight
2- Palm should be facing down towards the floor and use the other hand to pull down and outwards.

Forearm ex 2

Thumb stretch

1- Hold on to the thumb firmly with your other fingers.
2- Keeping your wrist in neutral position turn your wrist gently down towards the floor.


EXERCISE NO 4

HIP STRETCH

Hips are usually flexible for most, but some suffer from injuries and even bad hips as there is not much exercises suppressed by that individual to his/her hips. When stretched and given proper care,hips can be strong can be used efficiently by an individual, but to do so you must go through a regular stretch and workout routine to make sure you keep it healthy and well going.

Hip exercise 1

Straight Hip stretch 

This exercise is a major stretch to the hips so please do it safely and around a safe environment, make sure it doesn't lead to any injury
1- Kneel on your right knee and put the left foot in front in a straight direction such that the left hip and knee are proportional.
2- Place your right hand on your right hip and push your hips forward so that it is in front of the right knee,keep your chest up and do not give too much tension on the hips. Repeat then switch.

Hip exercise 2

Hip extension stretch

You have to find a proper medium to place your legs so that it is directly helping your hip's flexibilty.
1- Place your one leg on a chair or a raised platform and then bend over at the hips unitil you feel the stretch in the thighs 
2- Hold it for about 50 seconds and the n repeat again by switching sides.

Upcoming posts will be on lower body stretching. Take care.

Stretching exercises Vol 2

Stretching exercises 2

In the last post i shared a brief information about all the basic stretching exercises along with their impact on our body and the benefits of going through all the stretching exercises. In this post i will help you out by sharing much further advanced version of stretching which includes challenging drills which will help you the best when ti comes to muscles control and flexibility. Here's a complete guide on steps to perform the exercises which are challenging in a more easier and efficient way.

• STEP NO 1 

Drink a lot of water and keep yourself hydrated, do not forve yourself to do without proper diet and only perform the exercises after two hours of eating your regular healthy meal. Most people suffer to perform challenging exercises just because of their diet. So try to avoid foods and beverages which will annihilate your healthy l;ife style and the proper health to perform exercises and in turn to stay fit. 

• STEP NO 2

Practice yoga and meditation - It is the most efficient way to get you started for any challenging exercises which i'll be sharing in the future which needs a lot of muscle control and balance. You even need mind control and a peace of mind to perform those exercises I will share another post on meditation and powerful yoga which will not only help you to get you focused but also to keep you both physically and mentally fit.

• STEP NO 3

As soon as you are done with basic set of stretching exercises you can start up with these advanced set of drills which are more challenging but is easier when practiced regularly and done properly. Do not stress yourself too much into doing a particular exercise, it might leave you with an injury or cramps. 

To practice in a more efficient way you should always go through the set of regular warm up drills which i shared in previous posts.

• EXERCISE NO 1

a) NECK STRETCHES

Lets start up with neck stretches as primarily you use them a lot in day to day activities and other physical activities and exercises. It is completely necessary to perform neck stretches as it is required to maintain a normal range of motion in the neck and to maintain a good physical posture and also to prevent pain and injuries caused. It is particularly important for people who are into sports such as boxing,volleyball and other such combat sports. By doing neck stretches there will be optimization in the muscles and joints near the neck which will enable you to provide good results to your exercises.

NECK STRETCH ONE 

Neck Extension stretch 

This stretching exercise is for long extension muscles which have a lot of muscle content 

1- Set down looking straight ahead and with your chest up.

2- Whilst looking straight push your chin back. .

3- Do not change the direction of your head, do not look down or up keep it straight.

4- While holding the chin back use your other adjacent hand to reach over to the top of the head

5- Gently pull the top of your head forward and get your head to rest.

Repeat four-five times and then switch to the other side.

NECK STRETCH TWO 

Upper neck stretch

The upper neck is very important as they work on both sides to elevate the shoulders.

1- Sit on a chair or any raised platform  with your chest up.
2- Lower your head toward the hand which you should be holding on to the chair or the platform.

3- Use the other hand to pull your head straight towards the opp position. 

4- Feel the stretch

5- To get more, lean slightly away from your hand which is holding onto the chair or the raised platform.

Stretching exercises Vol 1

STRETCHING EXERCISES

Stretching must be an important routine to follow as it not only helps you with your flexibility, even as a best way to start up the challenging exercises which needs a lot of flexibility and strength to perform. So as soon as you are done with your warm up exercises which i shared in my previous post, start up with these ideas given below.

Start up with meditation, it is the best way to calm you down and even give you the mood to perform the drills and exercises in a more efficient way.  Firstly do the breathing exercises which can be learnt from videos from YouTube . 

Stretching exercises are usually easy to perform/ All the sports people and gymnasts go through a set of stretching exercises before staring their play. Its because it makes you get less tired as you would be all stretched out and the muscles would be more flexible so you can actually avoid sprains and muscle cramps which usually happens with starting a heavy sport or a workout. without going through stretches.Let me give you how stretching works and the impacts and uses on your  body.

• Stretching exercises impact on your body

Stretching helps your tendons and muscles to get flexed which in turn helps the muscle's elasticity. If done efficiently it can increase muscle control and flexibility. Stretching can be dangerous when performed incorrectly as it usually involves the use of most of the body parts and muscles. You should see to that it is performed safely and only after a minimum warm up like jogging/walking.    

• Types of stretching

There are basically two types of stretching dynamic and static, And further divided into basic and advanced types. DYNAMIC stretching mainly involves controlled movement with a full range motion which can be performed everyday and there's no harm in performing them regularly but correct order. An individual reduces the risk of injury by performing these stretching exercises.

STATIC stretching involves an individual to stretch his/her muscles until a slight tension is being felt by him/her and then hold it for a few seconds till it gets relaxed again. This is a challenging stretching drill which must be performed correctly otherwise causing damage to your body or lead to severe pain. But it still gets easy with practice.

• Uses of stretching

Stretching when done properly can reduce the risk of injury caused either due to a physical activity or by any other similar means and thus can improve one's performance specially athletes and other who are much into sports and mostly combat sports and even marital arts and other such physical activites which needs a lot of stamina,strength and flexibility  

BASIC STRETCHING EXERCISES

Here are a set of exercises which are easy to perform and which i recommend not only the beginners but everyone who wants to improve one's physical strength and flexibility  

EXERCISE #1

The side stretches (Standing)

How to do- Stand straight with your feet together and the arms straight. Joins your hands together but do not press it hard Reach your hands towards the sky and inhale as your hands go upward.  Then bend your upper body to right and don't forget to breathe out whilst in motion Take a few slow breathes and return to the center position and repeat the same but now on the other left side.

EXERCISE #2

The basic leg stretches

How to do- Stretch your right foot forward and lower your hips placing the fingertips to the edge of your toe and slowly breathe in then exhale as you straighten the right leg gently and later slowly get back to your initial position and repeat it four to five times and then once completed, switch sides and do the same.

 EXERCISE #3

The forward bend

How to do- Stand straight but your knees must be slightly bent, get your arms behind the back and interlace the fingers. Then breathe in and straighten your arms to expand to the chest. after this exhale and bend down gently letting your hands stretch forward toward your head and hold for a few seconds and then return back to your initial position and do not forget to repeat at least 4 times.

EXERCISE #4

The seated leg raises

Sit on the floor with your head up and legs stretched flat straight. Bend your right knee and place your right foot over to the left placing your hands to the floor and fingers posting outward for your support Slowly bend your left elbow and turn to the right and gently raise your right leg and keep it in the air for a few seconds, inhale as your leg is the air and exhale whilst your leg is coming down. Repeat it several times and then switch sides and do the same. 

These are the basic set of exercises which you can follow right after your sets of warm ups.

-Sujeeth VS.

Advanced warm ups

Warm ups

ADVANCED WARM UPS

As i mentioned earlier in my previous post on basic warm ups you should first start up any warm up exercise by slight jogging just to get heated up and all set for your next exercises. Now we enter a whole new level of warm up exercises which mostly involve calisthenics movements which include running and jumping. 

So here's a step by step guide to make it more easier to understand and follow. 

STEP !

Go though all the basic warm ups and complete them one by one, feel the flexibility and relaxation, then drink some water and get started up by again jogging or with jumping jacks for 5-10 minutes, Do not forget to breathe in and out properly. take enough oxygen supply so that you don't run out of breathe. Keep yourself hydrated throughout all your exercises which will definitely help you to do the drills easier and in more efficient way. 

STEP 2

As soon as you are done with jumping jacks start up with regular push ups , do about 10-15 for beginners and 25-50 for athletes. Then start over with jumping/skipping. I'll show you more on jumping exercises in my upcoming posts. after this, take a break for 5 minutes and then repeat, repeat four times and feel those muscles.

STEP 3

Sprinting- Short sprinting can be a very effective and the most fastest way to get warmed up. so start to sprint for about 100 meters and then for 200 and then take a break for 10 minutes and repeat again. It gives you the best out of the warm up.

STEP 4

It is not necessary for you to strictly follow the steps one by one, But don't forget to keep a count on the sets. specially  do not forget to jog or sprint as they are the fastest way to get you started for the more challenging exercise which i'll be sharing in my other posts. 

STEP 5

Stretching- Stretching is a whole new area. It can help you with both flexibility and strength. There are numerous number of stretching exercises. Ones which are complicated and the ones which are simple and easy to do. Do the simple ones first and get used to it. and when you see good progress which will come in a few days of practice, start up with a whole new level of advanced stretching exercises which i will put up in my next posts.

STEP 6

After stretching.. RELAX!  Calm down and take deep breathes. Listen to music or meditate. Free up the muscles but don't take complete rest or even sit down or lie down for a long time. If there is any pain, try recovering by treating it and if it still doesn't work, just don't risk it. take rest till it gets back to normal.

STEP 7

Don't forget to make it a routine. Cause once you start doing it regularly you will definitely get used to it and in turn will surely help you out in the further challenging workouts which will not only give a lot of muscle strength but also flexibility and toning.

Most importantly Stop the ill effects which can be caused by either smoking or drinking too much. Try a different and healthy diet routine which will in turn make it easier for all o the exercises and workouts. Try browsing www.google.com for healthy diet routines.

Next Post will be on Stretching exercises which i will be guiding you to make it easier for you and get you stronger. STAY FOCUSED.. 

-SUJEETH VS..

Basic Warm ups

THE WARM UPS 

BASIC WARM UPS

All i teach in my blogs has to be given interest and time to patiently read all of the exercise so that it has rich following and by that will help you the most. For beginners- take it slow and efficient follow a diet routine which i'll be showing in my upcoming blogs. Know  your body and size and know whether to risk an exercise and fall into doing it blindly or not. cause some of the exercises may have effects on your body when done in a wrong way and you can be left with a cramp or a sprain So please do take care and work and practice on it. And for people who are already fit and want to take much higher exercises I can promise you that i'm your guy. I'll be a posting another post which is all about advanced training "GET SERIOUS" But before that do drop on to the basics so that you get a better start.

Here's a step by step guide i provide you all to make it more simpler and efficient for you all...

Moving on, Before any exercise and any sport event you're going to indulge, you must go through a set of these simple warm up routine which will completely help you to make sure that nothing goes wrong and everything stays intact . It'll definitely help you in starting up and will get you all set for your future challenges and workouts which you would always find interesting.

STEP 1

The first and best thing you can always do is jogging. A light jog or a medium one can help you loads to get you actively started. It . For beginners it might be a challenge to do jogging and the respective workouts but in sometime with practice there's a possibility to do it all. Just stay focused. and for my people who are awaiting for a challenge - a little cardio is very important to start up for a warm up keep this in mind.Make sure you all can jog at least for half a mile for the first day and can increase it as much as you want but never decrease it or at the same time strain yourself all in just warm up.


After step one your heart rate would've definitely increased , that's a positive sign. if you get tired for just that it means you're doing it right or eating right. for more info on your diet plan i prefer you to read my other blog on diet routines or you can explore www.google.com for other resources which will in turn help you to do all your activities in a more efficient way.

And then comes

STEP 2

Stretching- Start up with easy stretching exercises and then move on to advanced stretching drills. Or you can review my other post on stretching which will soon be updated. Start with head circles and move down till your feet and ankle. Make sure you stretch out most of your muscles and trust me it will make our workouts much easier as there would not be much strain.

STEP 3

 Then start over with the jumping jacks which is a famous and well known exercise which gets you the most when done right. Do not strain yourself much but do it with counts and maintain the speed, don't go too fast or too slow. Do how much ever you can for 2 minutes and stop once you feel your muscles are pulled enough.

STEP 4

Go with arm circles, Its the best start up for your arms. Your arms get relaxed and energized once you go through the exercise for a few minutes, stretch it as much as you can and make sure you do not stress too much as it might leave you with pain or sprain.

STEP 5

AS soon as you are done with those start up with skipping and for those who are not much into skipping , try simple jumps or try jumping back and forth on a simple small platform. This gives you the strength and flexibility for your legs and then you're all set for you r legs.

STEP 6

Do not start with heavy exercises soon. take your own time. Judge yourself whether you can start up with heavier exercises and then only start up with them. Otherwise try other stretching instruments like stretch balls and other equipment which you can find at the gym.


STEP 7

Do not forget to drink a lot of water and healthy food like raw vegetables,fruits and eggs etc. I'll talk about your diet plans in my upcoming blogs. I assure that you will see a lot of changes if you go through the diet plans which i will talk about. Keep yourself energized and hydrated and stop/control yourself of eating junk food and beverages which would jeopardize all your workouts and warm ups.

STEP 8

RELAX! Don't stress yourself very much. Give yourself a break in between and try doing the exercises in a step by step procedure. Once you have practiced much on your basic warm ups you can then explore my other post on Advanced warm ups which you can do in just 5 minutes.

THANKS for reading this article. ALL THE BEST- SUJEETH VS.