Most Effective Routine Exercise Suggested Google Ranking Workout
Most Effective Routine Exercise and How to do it with YouTube Video Google Ranked and Google Suggested
Before doing any workout you have to have do some warmup and then stretching. So, you can click on warmup session and stretching session and also you can visit 7 days diet plan for your daily food plan Weight loss healthy diet plan as well. Because your workout may not effective if you are always eating rich food like fast food too much, meat with visible fat, red meat, junk food.
The problem I found in the gym is that one machine but 10 boys and girls want to do the same same workout in the same time which is difficult situation. You should maintain the queue and discipline in the gym and try to avoid the quarrel with others. Don't shout to other may be they are junior or senior. You have to maintain the serial and do other alternative exercise when the machine is too busy.
Sometimes we feel chest pain but actually it is for muscle pain but not heart problem.
Drink lots of pure water in whole day for weight loss. Don't forget to warm up by using different machine with different variations like treadmills, cycle and cross treadmills. And then you can do some jumping jack exercise which is one of the best HIIT workout.
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Check your heart before running on Treadmills. As per different Indian reports shown that some people has heart and breathing problem but still they want to run faster by using treadmill and they are not going to doctor or physician for checking. When he or she run then he/she feel pain in heart but he/she still don't bother about it which is absolutely wrong and causing death. Consult with your physician if your age is more than 50. And I know what doctor will say. Doctor will say you just walk for 40 to 60 minutes everyday in the morning or afternoon that's enough after 50 years age. But Arnold is now 75 years old but still he is going to gym. Avoid sugar, sault and spicy food, eat more vegetable and fruits instead of rice.
However, you can run in the treadmills and rest a bit and then run again and go slow and then increase the speed and by this way you can lose your weight and belly fat and HIIT High Level Intensity cardio with sweating. Do you know that treadmill workout is a workout specially for your heart.
However, you can use treadmills after heavy workout but it is little bit difficult because you are tired.
Most effective Treadmill Workout
To warmup you can run on treadmill for maximum 20 minutes and then start workout.
I found that walking on treadmill does not warmup you properly because of no sweating. So, you have to run for at least 20 minutes for perfect warmup before doing perfect target based workout. Some people want to do every muscle target workout. Yes you can do it but other people think that set a day for specific target muscle group workout. Like Day 1 for upper body, Day 2 for lower body, Day 3 for back and Day 4 for abs and Day 5 is for rest.
If you are too heavy then you can run on treadmill after heavy workout. So, your plan should be as below.
1. 20 minutes run on treadmills for warmup;
2. Do some alternative treadmills like cycling for 10 minutes, cross treadmill for 10 minutes;
3. Jumping jack and skipping for 10 minutes;
4. Light to heavy workout by using dumbbells', barbell and gym machine;
5. 30 minutes cardio after heavy workout.
Most effective Bicep workout at gym
Best Biceps Exercises are as below:
- Barbell or EZ-Bar Curl.
Picture: EZ-Bar Curl.
EZ bar is bended bar by which your can do bicep and triceps workout easily. You can do two forms of exercise like close grip and wide grips. Close grips target short head of biceps means peak and Wide grips target Long head of bicep means fully bicep areas.
- Cable Curl.
Picture: Bicep Cable Curl
- Dumbbell Curl
- Chin-Up
It is very difficulty to do. Before doing that you have to hang practice in the bar. Don't do it without consult with your instructor.
- Reverse-Grip Barbell Row.
- Hammer Curl.
- Incline Curl.
- Close grip bicep workout by using preacher curl machine
Picture: Close grip bicep workout by using preacher curl machine
- Concentration Curl.
How to Maximize Your Barbell Bicep Curls! Inside Grip Vs. Outside Grip!
Most effective triceps workout at gym
The Most Effective Triceps Exercises
- Diamond Push-Ups.
- Triceps Kickbacks: Most effect if you kickback by using single cable, but some people do this workout by using a dumbbells' with bench support;
- Triceps Dips.
Picture: Triceps Dips called Bench Dips
- Overhead Triceps Extensions
- Rope Pushdowns
- Bar Pushdowns.
- Lying Triceps Extensions.
- Close Grip Bench Presses.
- Rope Triceps workout
Picture: Rope Cable Triceps workout
Top 5 Best Triceps Exercises You're NOT Doing!
Most effective Shoulder workout at gym and common mistakes
Best Shoulder-Building Programs
- Push-Press.
Picture: How to do a overhead press or push press
- Military Press.
- Rear Delt Row
- Seated Dumbbell Press
- Seated Barbell Press
- Shoulder Press
- Upright Row
- Arnold Press
- Rear Delt Fly.
Solved identified gym workout mistakes 5 Fixes for Your Shoulder Workout visit healthbestfit.com
Similarly you should do the exercise below just after stretching:
- Front raise;
- Side raise;
I think whenever you front raise then it works not only for your shoulder but also feel little bit pressure on chest muscles; So, it is called compound movement. And some people think that front raise is a workout for your chest muscles.
Most effective Chest workout at gym
Top Chest Exercises, Recommended By Fitness Experts
- Traditional Pushups.
- Scapular Pushups.
- Wide Grip Chest Press.
- Dumbbells' PULL OVER
Dumbbells'' pull over is a compound movement works for chest, back and also abs.
- Narrow Grip Chest Press.
- Incline Bench Press.
Picture: Incline Bench Press for Upper Chest Development workout
- Cable Chest Flys.
- Triceps Dips.
Best Chest Exercises Ranked BEST TO WORST! healthbestfit.com
Most effective Back workout at gym
Routine wise Back Exercise
- Deadlift 4 sets, 10 reps
- Close grip pulldown 4 sets, 8-10 reps
- Plate machine row 4 sets, 8-10 reps
- Drop set by 50% / reps to failure
- Face pull Back with Shoulder exercise 4 sets, 8-10 reps
- Superset 1 - Seated row 4 sets, 8-10 reps
- Superset 2 - Straight arm pulldown 4 sets, 8-10 reps
- Finisher - Single arm dumbbell row 4 sets, 8-10 reps
Best Back Moves for Building Muscle
- Kettlebell Swings.
- Barbell Deadlift.
- Barbell Bent-over Row.
- Pull-up.
- Dumbbell Single-arm Row.
- Chest-supported Dumbbell Row.
- Inverted Row.
- Lat Pulldown.
Most effective Legs workout at gym
World Best Science Based Leg Day For Growth Quads Glutes Hamstrings PUSH PULL LEGS SERIES
Most effective Legs workout at gym
- Lunges
Picture: Step -1 : Lunges Workout Target Muscles legs (Do it before squat exercise)- Back squat.
Picture: Step -2 : Back Squat with correct posture
- Front squat: Some people specially beginners have don't ideas how to take bar in from side, So, alternatively your can take 2 dumbbells' and start doing squat position up to 4 sets but remember you need at least one minute rest between 4 sets which is not so easy and simple;
- Seated Calf Raise:
Picture: Seated Calf Raise Machine Exercise
Seated Calf Raise Can be doing by using Two Dumbbells' Also. Seat on the bench take two heavy dumbbells' on your knees and try to up you knee with heavy dumbbells'.
HOW TO DO THE Best GOOD MORNING EXERCISE Build Your Glutes, Hamstrings And Squat With Perfect Technique healthbestfit.com
Tips :
Start with light weight to do exercise, don't take heavy weight without practice and warmup and stretching caused injury or don't follow what others doing because they are so professional and may be your are not used to do that
Top Ranked PERFECT Leg Workout (Sets and Reps Included)
Most effective Abs workout at gym
When you do every workout then automatically it reflects on your belly fat. So, whenever you bench press, it works not only for your chest but also for your abs, arms too. Thus you should do every body parts workout then after compound movement, your ab muscles will be developed gradually. But you also have to do sit-up and crunch and other related workout as below.
The Most Effective best Ab Workouts to Do at the Gym
- By using Pull-up bar Hanging leg raise.
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Picture: Hanging Leg Raise
You can see in the gym there are some machine for elbow support hanging leg raise which is more easier than hanging in the bar like the picture above and other important gym machine like Ab coaster for abs development exercise
- Leg raise: Lying in the floor and simply raise your two legs at the same time.
- Cable rope cable crunch.
- Mountain climbers.
- Russian Twist.
- Plank and Spiderman plank.
BEST ABS EXERCISES for SIX PACK Gym Body Motivation visit healthbestfit.com for more details
Tips to perform better in the gym workout:
- Take a routine from your instructor;
- If there is no instructor then take help from senior brother who's body is fit no abs, huge bicep, triceps and specially shoulder;
- Don't forget to do warmup, stretching, Lunges, Squat, Deadlift and military's press or shoulder press;
- Don't fight with gym machine try do to do alternating workout whenever some one busy with your target machine in the gym;
- Use body spray during workout;
- Use individual towel;
- Use gym belt for heavy workout like deadlift, squat etc.
- Use wrist grips and glove for easy to do deadlift and squat and other dumbbells' based workout;
- Drink little bit water,
- Listen music during workout from my playlist like Music Page 1, Play list from YouTube video, Million of best workout song Radio Live Play List Just connect your mobile device with WIFI and play music you may need a headphone to connect with mobile device;
- Sometimes you may need knee support;
- Workout with your friends and help each other;
- Help others specially new comers when required;
Conclusion:
- Take a routine from your instructor;
- If there is no instructor then take help from senior brother who's body is fit no abs, huge bicep, triceps and specially shoulder;
- Don't forget to do warmup, stretching, Lunges, Squat, Deadlift and military's press or shoulder press;
- Don't fight with gym machine try do to do alternating workout whenever some one busy with your target machine in the gym;
- Use body spray during workout;
- Use individual towel;
- Use gym belt for heavy workout like deadlift, squat etc.
- Use wrist grips and glove for easy to do deadlift and squat and other dumbbells' based workout;
- Drink little bit water,
- Listen music during workout from my playlist like Music Page 1, Play list from YouTube video, Million of best workout song Radio Live Play List Just connect your mobile device with WIFI and play music you may need a headphone to connect with mobile device;
- Sometimes you may need knee support;
- Workout with your friends and help each other;
- Help others specially new comers when required;
You have to do every workout but you can not complete your whole workout in a single day. So better if you divide your target based workout like Sunday for bicep , triceps and shoulder with proper warmup and stretching, Monday is the lower body parts workout like legs workout, Tuesday is select for abs day, similarly select a day for back and forearms workout. Your target should be muscle building with weight loss. Make a plan as per your body shape and look on the mirror to check your muscle is developing or not. If you can not change your food habit then your abs will not be developed but other muscles will be developed faster except abs part. So, you should control your over eating specially junk food, rice etc. Eat more fruits like apple, water melon, sour fruits with vegetables instead of rice and fast food like polao, biryani etc. Do more abs workout and cardio exercise like jumping jack, cycling, skipping, burpee etc. So, finally do more exercise and change the food habit is the key success in bodybuilding. However, you can eat more boil eggs to get enough proteins.
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