Top 10 Body Building Workout Tips For You.

In today's modern life, everyone wants to make muscles, but for this, most people avoid going to the gym. But if you want, you can make your own muscles without going to the gym. But for this you have to work hard at home and pay attention to your food and drink. Everyone wants to have a good body so it looks attractive and people like them. So let's know such methods that will help you make muscles. Here is an easy exercise to build a body.

1) Squat

Squat is a exercise that you can do anywhere and for this you don't need any equipment. But at a high level you can also use barbells, plates, dumbbells, hex bars etc. If you are a beginner, you start with a simple squat first, just by using weight. If you start using weight at the beginning, it might be dangerous for you. Because it can cause pain (pain) in your feet. Do at least 50 squat every day and gradually increase the number. With this other body parts will continue to work in the lower body too.

Steps To Do It

• The first thing you have to do is stand up straight and raise your hands forward.
• Sit backwards keep the back straight
• Remember that to do this, you have to sit back around 90-100 degrees.
• The load must fall on the liter, glutes, and muscle your hamstring.
• Your knees may not go further from the toes.
• Down and stop for half a second and then appear.

2)Press-up

Do push-ups to strengthen chest and shoulders. Push-ups not only for the chest and shoulders but also strengthen the muscles of the hands, abs, arms, spine. So start doing push-ups today and keep your body fit. Select a flat spot before doing push-ups. You can place a mat or mat at that place as per your convenience. So that your body is not dirty. A little warm-up is very important before doing push-ups. Because it is also a type of strength training exercise which is done without gym equipment. Warming up makes your body slightly ready for this exercise and there is no problem, start the push-ups after the warm-up.

Steps To Do It

• First of all, lie flat on the mat with the abdomen straight. During this time your whole body should be straight.
• Place it on the toes of hands and feet before pushup. Keep the knees straight, keep the feet straight as well. Then air your whole body.
• While moving the body down, release the breaths and while lifting the body, inhale the breaths inward.
• Make 3 sets of this, start with three sets of 10-10. Later increase the number according to your capacity.

3)Burpees

Burpee is a bodyweight exercise that helps in burning muscles with fast fat burning. This exercise done without equipment has many benefits. It works on your Arms, Back, Chest, Core, Glutes and Legs. This increases the heart rate, so it is the most important exercise during high-intensity interval training (HIIT).

Steps To Do It

• To Burpees after warmup, open your feet at shoulder width and keep your hands in a normal position.
• Pushing the hips back bend the knees and bring your body into the squat position. Put your hands directly on the floor and move the feet backwards to the normal position of the pushup.
• Remember that the hands will remain fixed on the ground. Then bring the feet closer to your hand again. Then do a jump with the hands facing the sky. This will be called a reps.
• Likewise raps according to your ability and then repeat it.

4)Mountain Climbers

Climber Mountain is a killer exercise that speeds up your heartbeat. And your core is effective enough to strengthen muscles and shoulders. Mountain climbers work on almost all of our body muscles such as deltoid, biceps, triceps, chests, obliques, stomachs, front thighs, and hips. This is a group of mountain climbing activities.

Steps To Do It

• To do mountain climbers, first sit down, then place your hands on the floor in front of you.
• Now straighten your legs completely backward.
• You can do push-up exercises directly to do mountain climbers.
• Keep an equal distance between your hands and both feet for the width of the shoulder.
• Now bend your right foot knees and bring your knees towards your chest.
• Then straighten your feet by lowering your right knee.
• When you straighten your right foot, bring your left leg knee to your chest.
• Keeping your hips upright, move your knees in and out as far as you can.
• During this, you breathe in and out.

5)Abs Workout

We give you information about six exercises like that if you are going to enter on your schedule, it will not be difficult for you to make the six packs of ABS.

[1]Cycling - Cycling is the easiest and effective exercise to make the abs. It is not necessary that you do biking on a bicycle, even without cycling, cycling movements can be as effective as for you.

Steps To Do It

• Lie on your back on the mat and lift your head with hand help.
• Place your knee on the chest and then try to run the bicycle paddle with your feet.
• First of the left foot and then from the right foot.
• Create a set of 12 to 16 times and repeat one to three times.

[2]Ball Crunch - If you use the ball to exercise in the gym, try crunch on the ball. This will stretch the stomach and make the body more flexible.

Steps To Do It

• Lie on your back on the ball, keep your legs on the ground in such a way that the body's balance remains.
• Cross both hands and tie behind the head.
• Now lift the upper part of the body so that the abs shrink.
• Then lie on the ball so that ABS is stretched.
• Create a set of 12 to 16 times and do 2-3 times.

[3]Planck practice - The board can make strong muscles besides making abs from exercise. Apart from this, this is also a good exercise for the waist.

Steps To Do It

• Lie on your stomach on the mat.
• Let the forehead touch the ground.
• Now give the top of the upper body on elbows and elbow hinges from the ground.
• Place your legs on the claw.
• Now try to lift your stomach and thighs up.
• Stop 20 to 30 seconds and return to normal, do two to three times.

[4]Crunch heel - Crunch heels resemble a traditional crisis but more effective.

Steps To Do It

• Lie on your back and bend your feet, the soles must touch the ground.
• Raginate both hands and take them under the head.
• Give the lower part of the body on the ankle and lift the claw.
• Try to lift the upper body.
• Make a set of them in 12 to 16 rap. Can do one to three sets.

6)Skipping A Rope

Skipping is the only practice that activates many parts and senses work while jumping rope, including your hand tricks, feet, toes, shoulder, Thai.

The jumping strap reduces body fat quickly. It makes your legs, shoulders and hands strong. For this, you need a rope at home. You can do this exercise on the terrace, page, road or garden. Initially jumped the rope for one minute and then rested for 30 seconds. Do this 4 times i.e. For about six minutes and then rest for two-three minutes. This way skipped keeping a balanced heartbeat and calories also burned.

7)Chest Dips Workout

Like push ups, dips also look like simple exercises. But it's also very difficult to do. It also has a fast effect. In it, you must lift the burden of the whole body in the hands and feet. It makes arms and strong biceps. You can use a study table, table, bench or chair to achieve a good dips. You can also use a wall or a high limit of 1-2 feet. At first you can do three sets of 15-20 dips.

Steps To Do It

• If you are new to this type of exercise, then keep the Gym coach for help. So can give you the right guide.
• Be sure to warm up before you do it. Now stand on the machine lever platform or bend your knees. Hold the machine handle with straight elbows and stay normal.
• Take yourself without turning your back. If possible, you can make a 90 degree angle between the forearm and biceps.
• When you go down, stretches will come on both sides of the chest and after holding 1 second, return to normal position. This will be called your 1 repetition.
• Initially do at least 8 to 10 rap, so your body can focus and create tension in the muscles.
• After 8-10 reps, break 1 minute before setting the next. Gradually, if you are used to, then continue to add light weight every week.

8)Lunge Exercise

With lunge exercise, all major muscles of the lower body can be toned. This exercise mainly creates more tension on the glutes, quadriceps, hamstrings muscles. Apart from this, calf and core muscles also work as secondary muscles. However, it is one of the most difficult exercises of exercise leg, as it gives a lot of stretch in the legs and the body is not stable even while doing it. These exercise legs strengthen their strength, increase their ability to bear pain and helps in giving good size and shape.

Steps To Do It

• Be sure to warm up before doing this exercise. Jumping jacks, cycling or free squat can be applied for warm-up.
• To do this exercise, stand in the normal position and move your right leg forward. Now keep the left foot in its place. The right leg should be at least 2 feet ahead.
• If your balance is not being formed, you can take support by holding a wall or a chair.
• Now keep your upper body straight while creating balance.
• Note that when sitting down, only the fingers of the back foot should touch the ground, not the entire leg.
• Now bend the knee and bring the body down until the knee of the back leg reaches 2 inches above the floor.
• During exercise, the thigh of the front leg should be parallel to the floor and the back knee should be down.
• Now after holding 1 second, push yourself back upwards, keeping the weight on the heel of the front foot. This will put you in the initial position.
• This will be called 1 reps. Similarly, do 3 sets of 12-15 reps with both feet as per the advice of the trainer.

9)Jumping Jack

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

Steps To Do It

• It is important to stretch your legs and arms before starting this exercise, so that it can be done easily and there is no problem while doing it.
• Now stand upright and take care of the waist and straight. Keep the hands down with the body straight and the two legs are connected together.
• Now, leaning slightly on the knees, jump as high as you can in the air. While jumping, open your legs slightly and take both arms above the head, extending away from the body.
• When coming down, there should be a space between the legs and hands should be straight upwards.
• Now, jumping back, join the legs together and bring the hands too far down from the body.
• Keep in mind that it has to be done fast, not at rest, only then it will benefit.
• In the beginning you can do two rounds of this exercise and jump at least 30 times in each round.

10)Pull-Ups

Pull means 'pull' and Up means 'up'. That is, an exercise in which the body is pulled upwards with the help of Arms and Shoulder is called pull-up. These are your biceps, middle and lower back, upper back, Middle Back works primarily on Lower Back, Lats and Shoulder. Pull-Up Bar is mainly used for placing pull-ups. Many gyms for beginners also have pull-up machines that push the body from below. Those who do not go to the gym can also use the height rod.

Steps To Do It

• To do this you first have to stand under a pull-up machine or rod. Then, with both hands raised, hold the rod at some distance (5-6 inches) from shoulder width.
• While raising your body, keep in mind that your hands and body are straight. If you want, you can keep the legs straight or even bend.
• After getting ready for exercise, pull the body upwards with the help of hands so that your chin (Chin) comes close to the rod. Now, after holding the body for 1 second, make the body slowly down to the initial position.
• This entire sequence will be called a reps. Start with 5 reps as per your ability and then increase gradually.