Gym shuru karna ek naya fitness journey ka pehla kadam hai, lekin shuruaat karna mushkil ho sakta hai jab aapko yeh samajhna hoga ki kahan se shuru karein. Is blog mein hum dekhege kuch aise asaan aur effective exercises jo beginners ke liye perfect hai.
1. Warm-Up (10 Minutes):
Samanay Samay Parikshan:
Jumping jacks, high knees, aur spot jogging se shuru karein.
Arm circles aur leg swings se joints ko warm up karein.
Stretching exercises se muscles ko flexible banayein.
2. Cardio Exercises (15-20 Minutes):
Samanay Samay Parikshan:
Treadmill par brisk walking ya jogging karein.
Stationary bike par cycling karein.
Elliptical machine par low to moderate intensity se workout karein.
3. Strength Training: Upper Body (20 Minutes):
Samanay Samay Parikshan:
Push-Ups:
Chest, shoulders, aur triceps ko target karta hai.
Knees par ya full push-ups, jaise aap comfortable feel karein.
Dumbbell Rows:
Upper back aur biceps ko strengthen karta hai.
Ek dumbbell se alternate arms se rows karein.
Bicep Curls:
Biceps ko focus karta hai.
Dumbbells ka istemal karein aur slow controlled curls karein.
4. Strength Training: Lower Body (20 Minutes):
Samanay Samay Parikshan:
Bodyweight Squats:
Quadriceps, hamstrings, aur glutes ko target karta hai.
Feet shoulder-width ke beech rakhein aur slow squats karein.
Lunges:
Legs ke muscles ko strengthen karta hai.
Forward lunges ya reverse lunges try karein.
Leg Press Machine:
Gym me available ho toh use karein.
Legs ko push karte hue strength build karein.
5. Core Exercises (15 Minutes):
Samanay Samay Parikshan:
Plank:
Core muscles ko strengthen karta hai.
Elbows par ya hands par plank maintain karein.
Russian Twists:
Obliques ko target karta hai.
Floor par baith kar twist karein holding a medicine ball ya dumbbell.
Leg Raises:
Lower abs ko focus karta hai.
Lying position mein legs ko upar uthayein aur slow release karein.
