The right way and rules to do gym

The right way and rules to do gym

In today's time, there is a problem that is seen in every fourth person, that is being overweight, the only real cure for which is physical exertion. No matter how many prescriptions you take, what you use in many ways, but the most effective use is exercise This exercise can be in any form either morning walk, yoga, pranayama or weight training. Whichever of these is right for you and you can achieve your dream of losing weight by adopting it regularly.

In this article, we will tell you some important things about gym i.e. weight training, which have answers to those questions that often arise in the minds of people when they want to be a part of any kind of weight loss program.

Weight training exercises

First of all, determine how much time you can devote to working out daily, which is not less than 40 minutes and not more than 1.30 minutes.

It is good to eat something 15 minutes before coming to the gym Not too much like biscuits with tea, or fruit, juice etc Doing weight training on an empty stomach does not give accurate and effective results There is a concept that exercise should be done on an empty stomach, but this rule is for yoga and pranayama. It is necessary to have enough energy to work out in the gym. Second, doing gym on an empty stomach can also cause acidity

Warm up: This is very important but it is foolish to spend more time in warm up than necessary Cardio is a better option for warming up

It is very important to get your position right while doing gym. It is more important than lifting too much weight. It is important to get the right position of the body otherwise you can get injured which can spoil your whole life.

Do two to three sets of any exercise and increase the weight according to your strength in each set. Even after keeping the rotation 20 se 25, you are doing it easily, then next time increase the weight. Girls can also gain weight and there is no problem in that

Learn all the exercises correctly first in the workout Work out with a trainer for a few days

Resting for 1 minute between each exercise in the workout will make your heartbeat normal in the next exercise. Exercise is also done well with this

Three days of weight training and three days of cardio in a week are considered very good, it also leads to body toning and increases stamina.

Divide the days of weight training into upper workout, lower workout and shoulder workout and make sure to do abs exercise on cardio days. By making a chart in this way and working out in a systematic way, your mind will be happy and you will get good results.

In the beginning, do a little warm up and at the end of the stretching, it will maintain the flexibility in the body But do not spend more time than necessary in both of these

Drinking water during the workout does not cause dehydration and keeps you refreshed

Cardio increases stamina, but don't do it more than necessary because running too much can lead to pain in the knees in the future.

Focus while working out This increases concentration and prevents accidents

Some important questions that are often asked:

How long will it take me to lose weight?

This is a very stupid question which many times the trainer has to answer to please his trainee but in reality this question cannot be answered. It all depends on your hard work and more than that on your body type It is also not correct to predict this because if it does not happen, the trainee may also go into depression Weightloss is a work that does not get the results, the feeling of disappointment comes very quickly in the person, which gives very wrong results. It is very important to have a positive mindset to lose weight

Will I get fat if I stop exercising?

Keep one thing in mind Something is out of balance in your body, that's why you are gaining weight, either there is a hormonal problem, thyroid, or a decrease in metabolism due to which you are fat, this deficiency or excess never goes away from the body. It can be maintained only by exercise, which if you leave it, this maintenance will deteriorate and you will start getting fat again. This does not mean that you should not exercise because if there is a deficiency, it is wise to accept it and treat it. There is no harm in doing regular workouts to keep the body healthy

Girls can also do weight exercises

This is a completely wrong thing Girls can do all weight exercises according to their stamina Many people say that by doing this, the girls become muscles and their fragility ends This is absolutely wrong. Heavy muscles are made in girls, it is not just hormones, girls who develop their muscles have to take medical help for this, in which hormones are transferred in their body. Therefore, thinking that girls cannot do heavy weight training is completely wrong

The difference between weight loss and inch loss is:

The important function of gym training or weight training is to reduce inches in which the BMI (Body Metabolic Index) is reduced. Whatever BMI is correct according to your height and age is calculated and weight training is taken accordingly. are |

Body in general in weight training Toning is what makes the body strong and toned and this is the reason why inches are reduced in weight training and the weight either stays the same or sometimes even increases which is not disappointing. This does not mean that you are fat If you are losing inches and there is no reduction in weight, it means that your body is getting stronger, your body is working according to weight training and giving you better results.

Sleep is beneficial in weight training

When we work on the muscles, the muscles get tired and a kind of pain becomes in them, which indicates which part of the body you worked on in today's program. Even when we work out, we get energy from the body and when we sleep, our muscles relax and recover, even then the body uses its fat as energy to relax. Therefore, it is necessary for those who do weight training to have a good sleep of 7 to 9 hours which proves to be beneficial for them. If you do not do this, you will gain weight and your body will become tired and weak

Eating protein is beneficial in weight training

In weight training we mainly work on the muscles and the main food of the muscles is protein. If protein is available to recover the muscles then they are in the right shape i.e. tone and strong and if carbs are available. So fat starts accumulating in the body Thus, it is said that by eating protein, body fat is burned or reduced

The second reason is that proteins are slowly digested and give energy to the body for a long time To reduce inches, eating protein with protein is beneficial, that is, by taking protein in food with extra protein, inches are lost. If someone wants to get fat then he can get fat quickly with extra protein and carbs.

Name some important exercises

Lower Body Exercises

1 Squat works on the large muscles of the body, so it affects the whole body, but especially for the thighs/thighs.

2 Lunges This is also a thigh-thighs workout

3 Leg Extension Muscles above thighs

4 Leg Curl Thighs

5 Leg Press Lower Body

Upper body hand exercise

1 Biceps Exercises for the forearm muscles above the elbow

2 Triceps Exercises on the back of the arm above the elbow

3 Exercises performed on the lower portion of the forearm elbow

4 CHINESE UPPER BODY MACHINE EXERCISES

5 Push Ups Upper Body Body Weight Exercise

6 Chairdips Triceps Hand Body Weight Exercise

7 Hammer Hand Exercises

Shoulder Exercise

1 shoulder press

2 dumbells front rez

3 One Arm

4 Dumbbell Lateral Raises (Side)

5 Up Right Barbell Row

There are many exercises that are performed during gym weight training that must be learned and performed correctly. Have faith in your trainer and ask questions, but not from the point of view of learning and knowing the trainer's ability. All trainers have different methods, but the goal is the same for all of them, which is to benefit their trainees, so always trust your trainer.