Hello friends, Today’s blog is “What is the right way to do a gym – Exercise plan” Some people do yoga, Exercise, Running, Jogging, weight lifting to stay fit. They can be done at home or outside or in the gym too. Now you have to see which fitness plan suit you. This blog has been designed so that you can set your own goal or plan.
You can not take physical fitness program in halke. You should make daily habit of using it. In which your body can be well trained. Below you will find basic information which is very important for you if you want to keep your body fit. The information you get from this blog will make it easier for you to workout.
1. Your Fitness Level
Perhaps you will get the idea of how fit you are. You can also know how fit you are by recording your fitness. Today’s era is an era of technology, so you will find many such tools, so that you can record like watch, mobile app etc. Set a time for your fitness and check daily how much difference there is in you. If you want to see your aerobic, muscular fitness, flexibility, body composition, then you can record and check it several times.
- After running your Pulse rate, 1 kilometer.
- How much time do you take to run 1 kilometer.
- How many push-ups can you do without a single pause
2. Do you have any disease
If you are 50 or 50+ and because of some illness, you have left your exercise for a long time and want to start again, it would be better for you to suggest a suggestion to your doctor once.
At the same time, you should also know that the muscle weekness and ability to exercise decrease in your age and injuries are not immediately recoverable. This does not mean that you should not exercise. But before starting the exercise, consult a doctor or a therapist and ask them for advice on which of your age should you have exercise of aerobic eactivies and flexibility.
3. Define your situation
You know your situation better. If you are married or you do double jobs, then maybe you can get half an hour in a day. It’s enough to keep yourself fit. But remember that no matter what time you are giving you. There must be hard workout in the end.
4. Which Exercise Should Be
If you are lifting weight for many years, then we will suggest you do any such exercise that will workout your whole body. Must have 2 or 3 days in one week. You have to make your routine by doing one of the exercises of leg and quotes and back leg. Also, you need to apply push muscles, pull muslas and core exercises too.
- Quads – Squats, lunges, one legged squats, box jumps.
- Butt and Hamstrings – Hip raises, deadlifts, straight leg deadlifts, good morning, step ups
- Push (chest, shoulders, triceps) – Overhead press, bench press, incline dumbbell press, push ups, dips.
- Pull (back, biceps, forearms) – Chin ups, pull ups, inverse body weight rows, dumbbell rows.
- Core (abs, lower back) – Planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
It is most important that you have to set the day on which day you have to exercise chest, abs, biceps. Also, keep in mind that the day you exercise your chest. Perform all the chest exercises on that day and on the day the biceps are the day, do all the exercises of biceps.
5. Exercise, Sets, Repitation
You should have 4-5 exercises a day. 4 sets of every exercise. It is enough to reposition 10-15 in those sets. Do not reposition more than 10-15, or more than 4-5 exercises in one day. This can cause damage to your body rather than benefit. Remember this is your start now. Gradually, when your stamina increases, you can increase.
6. Wait Between Sets
There are many people who want to know that they are set to kill. After finishing a Sets, it is OK to wait for the second set. So friends tell us that it depends on how many repetitions you are doing.
- 1-3 Reps: 180 Second
- 5 Reps: 120 Second
- 10 Reps: 90 Second
- 15 Reps +: 60 Second
7. How much wait
It is quite easy to get as much weight as you have the capacity. If you are in the beginning and take more weight then you will get tired quickly and you will not have the strength to do the rest. If you are exercising for the first time, always start with light weight.
8. How Long Exercise
1 hour is enough for Exercise to start 15 minutes and you will only be able to warm your body. The first thing to do when starting the exercise is that it is very important to have warm up. First of all this will increase your stamina and you will not be quickly tired. One advantage of warm up is that the level of our body becomes equal.
9. Keep Care of Everything
You should try to weight more than you can. According to Time, your stamina should increase. It’s not that months are lifting the same weight. Always keep a stretergy in your head that I have to lift weight more than 1-2 kg after 1 week.
Keep in mind:-
If you are 30 years of age and are good in health, then you do not need to consult a doctor before making a plan of exercise. If you are age 30+ and often you are sick or you are suffering from any illness, you should definitely take advice from the doctor.