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Wednesday, 29 March 2017

Kill them with legs workout

Hey guys i am back with the blog that might help you kill the boys with your sexc legs. So without wasting anytime let's get started. In my Earlier Blog i told you people one of the schedule that i have been following for a while. So , let's start with that schedule only.
Legs - The first exercise which is a must is SQUATS. This is the full body fitness exercise. This exercise basically works on your lower part. It covers Glutes as well as Hamstrings. These basically strengthens the core.
How to do a squat ?
A. You should stand with the feet wider than your shoulder and your hands straight.
B. Push yourself down with your back straight and your hands straight.

Leg Extension - Second exercise of legs workout is leg extension. In this exercise keep you back straight and keep your hands on your right side handles of the machine. Push your legs up with the force and then pull your legs down after some seconds. This is how you do leg extension. 



Barbell Lunges - Third exercise of legs workout is barbell lunges. In this exercise firstly you  have to stand straight and then one leg is positioned forward with your knee bent , back straight , foot flat on the ground and other leg is positioned backward. 


Standing Calf Raises Fourth exercise of legs workout is calf raises. You can do it either of the ways. You can do it by standing on your legs and try to pull your feet up. or you can do it by siting on a stool with some weights on your lap and raise you feet upwards then push back your feet on ground. This is the most easiest exercise of all mentioned above. This exercise basically focuses on your calfs and build your muscle stronger. 


Straight Leg Dead Lifts - This is the most important exercise that covers your hamstring. In this you have to stand with shoulder width on a platform with feet flat. Then bend your knees with your back straight till the ground surface then lift your body to the standing position. Try it with the minimum weight and you must take the precautions before lifting heavy weights. 


So , these are the basic exercises which i prefer do in my legs workout. And this will help you build your stamina and muscles as well. Take care of the diet as well while following this schedule. you must increase your protein intake while doing weight lifting. Do mention your query in the comment section below or you can mail me the query related to fitness and bodybuilding.
E-mail ID - alishasindhwani16@gmail.com 
Stay fit and happy. See you with the next blog super soon. :) 



Monday, 27 March 2017

Life Hacks that can improve your health.

Hey , I am back with my Blog that might help you in improving your metabolism and health. So without wasting any time let's get started. As some people despite of knowing the fact that physical exercise is important for our health , ignore the exercises such as walking , running , cycling etc. So , in this Blog i will be listing some life hacks that can really make a difference.
  1. Wake up early in the morning and do some physical exercises such as brisk walking , running and cycling. This will make you feel fresh and fit.     7ef4e94920b758d8b33658abd72582c9
  2. Do not sit more than half an hour at a place. Walk after every half an hour at your home or at your office.
  3. Do not skip your meals. Instead take 4-5 meals in a day.
  4. Drink a glass of water before taking any meal.
  5. While having your meal take a smaller plate this will decrease your portion intake. small-plates
  6. Take stairs instead of elevators.
  7. Drink at least 10 glasses of water a day.
  8. Stop having Junk food , and stop drinking aerated beverages.
  9. Don't consume alcohol regularly.
  10. Lesser your salt intake. Do not take stress yourself. stay kind and happy.

Friday, 27 January 2017

Body Building

Body Building 

We are at that point of time in our life where women are giving tough competition to men in every field so, why not bodybuilding. In this era of 21st century we also have huge attraction towards bodybuilding and that’s the reason you are here to know the women bodybuilding. You can achieve ideal body shape through bodybuilding by working hard and focusing on the diet plan. Every woman has set a different ideal body shape but no matter, which type of shape you want, you’ll have to put the same dedication and hard work to get it. Set you own fitness goals and forget what others will say about it if you want to achieve success. Well Body Building is not a Hobby it's a Lifestyle.

Basically , GYM is a Blessing to me , it is the best thing that has ever happened to me. I know i am not that fit today , but i know what i was and i know what i am today. I was fat , center of joke , always an easy task target to joke about , shopping was a hard task cause all that could fit me was XXL , and today i can easily fit into XL and L. I know i still have a long way to go but i am satisfied with whatever i am today. 
So, people just don't wait for the CHANGE to happen , instead work for it. 
I have mentioned some of my workout plans below that i follow to shed weight. 

DAY 1 - LEGS 
Squats 4 sets of 12 reps.
Front Squats 4 sets of 12 reps.
Leg Extension 4 sets of 12 reps.
Barbell Lunges 4 sets of 12 reps.
Standing Calf Raises 4 sets of 12 reps.
Straight Leg Dead lift 4 sets of 12 reps.

DAY 2 - CHEST 
Incline Dumbell Fly 4 sets of 11 reps.
Incline Barbell Bench Press 4 sets of 11 reps.
Machine Fly 4 sets of 11 reps.
Bench Press 5 sets of 11 reps.
Cable Fly 3 sets of 11 reps.
Push Ups 1 Set to Failure.

Day 3 - SHOULDER 
Dumbell Shoulder Press 5 sets of 11 reps.
Seated Dumbell Side Raises 5 sets of 11 reps.
Barbell Shrugs 5 sets of 11 reps.
Barbell Standing Military Press 5 sets of 11 reps.
Standing Dumbell Arnold Press 5 sets of 11 reps.

DAY 4 - BACK 
Deadlift  4 sets of 11 reps.
Lat Pull Down  4 sets of 11 reps.
Bent Over Barbell Rows  4 sets of 11 reps.
Underhead Pull Ups  4 sets of 11 reps.
Seated Cable Rows  4 sets of 11 reps.
Wide Grip Chin Ups  4 sets of 11 reps.

DAY 5 - BICEP , TRICEP
Seated Preacher Curls  4 sets of 11 reps.
French Curls  4 sets of 11 reps.
Hammer Curls  4 sets of 11 reps.
Tricep Pushdowns  4 sets of 11 reps.
Barbell Curls  4 sets of 11 reps.
Tricep Extensions  4 sets of 11 reps.

WARNING - Do not Forget to do Stretching and Cardio. 

In my next blog , i will probably describe all the exercises with pictures and with proper description as well. See you soon with the next Blog. Until then stay happy and stay fit.