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How To be a Professional Bodybuilder with best seller Amazon Prime products, amazon prime day amazon customer service amazon smile amazon prime video

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How To Train Like A Professional Bodybuilder

Before gym or exercise you have to have warm up else you will become injured so please follow WARM UP ROUTINE BEFORE WORKOUT | Quick and Effective | Rowan Row

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5 minute arm workout- get long, lean, toned arms

According to a personal trainer, this is the best exercise method to reduce belly fat. Need more exercise inspiration? You can do 15 minutes of whole-body exercise at home.
1. Burpees
This exercise will train your core, as well as your chest, shoulders, latitude and longitude, triceps and quadriceps. Because children are involved in explosive physical activity, they can also make your heartbeat.
How to do burpees: Stand with your feet on your shoulders and lower your hips to the ground when you squat down. Then, place your hands outside your feet and jump your feet back so that your chest touches the floor. Press your hands on the floor to lift your body into a wooden board, and then jump your feet out of your hands. He stepped on his heel, raised his arm, and exploded into the air explosively.
2. Mountain Climbers
Like burpees, Michaels is also a fan of this kind of board sports because it can play a core role in addition to exercising other muscles in the body.
How to do it for climbers: Place your wrists under your shoulders and on a high wooden board. Keep the core tight and pull the belly button sideways to the spine. Push your right knee towards your chest, then place it back on the board. Then, push your left knee toward your chest, and then return it to its original position. Continue alternately.

3. Turkish Get-Up
How to do a Turkish get-up: Hold a kettlebell with both hands and lie on your side in a fetal position. Scroll back and push the kettlebell up to the ceiling with both hands until the weight on one side stabilizes. Make your free arm and free leg at a 45-degree angle with your palms facing down. Slide the heel of the loaded side closer to the hips to hold the floor firmly.
Push your feet on the floor, hit the kettlebell with your loaded arm up, and roll to your free forearm. Do not tilt your shoulders toward your ears. Make sure you keep your chest open. Straighten your elbows to the ground and lift yourself to a sitting position. Knit your front legs backward. To protect the knee, the lower leg should be perpendicular to the lower leg.
Align your arms perfectly: your wrists are on your elbows and your shoulders are on your elbows. Lift your torso so that your upper body is upright. Rotate the back knee so that the back tibia is parallel to the front tibia. Hold the floor with your insteps, take a deep breath, and stand up.
4. Medicine Ball Burpees
A medicine ball for your upper abdomen to increase exercise intensity and boost metabolism-while building a smooth pack of six-packs.
How to do medicine ball burpees: Stand with your feet apart on your shoulders, and hold the medicine ball in your hands. Stretch the ball up to the top of your head, then try your best to drop the ball on the ground, lean back and sit back when you hit. Bend your knees when articulated. Place your hands on the ground on the outside of your feet and then jump back to the high plank position. Keep your body in line. Then, move your feet back to the outside of your hands to squat. Pick up the ball and press it overhead, stretch your body and stand up.
5. Sprawls
The sprawl is basically a burpee on steroids, a whole-body exercise that builds as much muscle as possible and burns calories while shaping and conditioning the upper and lower body, especially your abdominal muscles. Take your traditional burpee to the next level by touching your chest to the ground and then moving on.
How to Sprawls: Stand with your feet on your shoulders, squat down, and place your hands on the ground. Jump your feet back onto the board and lower your body to the ground. Lift yourself onto a wooden board and jump your feet out of the squat. stand up. That is representative. If you want to burn more calories, add a jump between each spread.
6. Side-to-Side Medicine Ball Slams
Carrying out side-by-side slams over overhead slams requires more tilting abdominal movements.
How to do a lateral medicine ball slam: Put your feet apart and shoulder-width apart, standing in a position that is shoulder-width apart. Pick up the ball and rotate your body as you move the ball a few inches away from your little toe. When entering the squat position, make sure your feet are bent and your back knees are bent to catch the ball in one rebound. Spare side. When you push the ball to the side, make sure to tighten the core.
7. Overhead Medicine Ball Slams
Elevated medicine ball smash can enhance your core strength as it resists gravity. This exercise can also test your endurance, and your heart rate will increase every time you pick up the ball and raise your head. To get the most out of this exercise, be sure to use a heavy ball.
How to do an overhead medicine ball slam: When standing with your feet on your hips, hold the medicine ball in both hands. Stretch your arms above your head and stretch your body fully. Slam the ball forward and towards the ground. Extend your arms to the ground when slamming. Don't be afraid to bend your knees when articulated. Squat to pick up the ball, then stand up.
8. Russian Twists
The Russian twist is a core exercise that improves the strength and clarity of the oblique muscle. The usual moves with pills or pans involve rotating the torso from side to side while maintaining a standing position with both feet off the ground.
How to do a Russian turn: Bend your knees, leave your feet off the ground, and sit high on the floor. Place the pill on your chest with both hands. Lean back with a long, high spine that holds your torso at a 45-degree angle and keep your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze the right oblique, and then turn your torso to the left and pause to squeeze the left oblique. Movement should come from the ribs, not the arms.
9. BOSU Ball Planks
You know, aerobic exercise is essential to burn the fat layer on top of abdominal muscles. But even if you're trying to lose fat, it's still important to exercise these abdomen.
This is more challenging than ordinary planks with your hands on the floor, as Sanford says because BOSU tests your balance. When your body tries to find control when the balance is challenged, your abs, obliques, and deep transverse abs are activated. Strengthening these core muscles also helps increase your metabolism and ultimately helps you burn more calories and fat.
How to make a BOSU ball board: Flip the rubber side of the BOSU ball and use two hands to hold it on the edge of a flat surface, the distance from the shoulder is about zero. Hold the board for 30 to 45 seconds, and as you get stronger, time will increase.
10. Running On an Incline
Los Angeles-based personal trainer Jill Penfold said running on a sloping rather than on flat ground would increase total calorie consumption by 50%. Whether you're on the hill or in a gym on a tilted treadmill, you need to walk five to ten minutes. As you speed up, your heart rate should rise quickly.
Try the following treadmill exercises: walk or jog on the slopes for 5 to 10 minutes. Jog for another 5 to 10 minutes, then speed up and start running. This is not necessarily a comprehensive sprint, but you should work so hard that you cannot have a conversation. Take five minutes to run, then slow down. Continue to alternate between 5 to 10 minutes of running and 5 to 10 minutes of running for 30 to 45 minutes.
11. HIIT
Although the previous idea was that steady-state aerobic exercise is best for burning fat, now we know that short and intense fast-paced aerobic exercise is more effective. Hope Pedraza, ACSM personal trainer and founder of San Antonio-based fitness studio inBalance, suggests some intervals that can alternate between exercises that exercise different muscle groups.
Try this HIIT workout: After warming up for 10 minutes, spend 30 seconds doing as many squats, push-ups, kettlebell swings, or one-armed strokes as possible. Then, rest for 30 seconds and do another 30 seconds of exercise. Continue for 10 rounds. Choose any exercise you like-just make sure to alternate between exercises that use different muscle groups, this will help some muscles recover as you exercise others.
12. Strength Training
Heavy lifting is where you see more afterburning effects. Even if you leave the gym, your body continues to burn calories. Just make sure your technology doesn't suffer from gaining weight, or it could cause harm. If you are unfamiliar with strength training, this 15-minute full-body workout is a good starting point.
13. Walking
It may seem simple, but walking briskly for 45 to 60 minutes a day can do wonders for your metabolism. It also ensures that you are not overtraining, which can lead to the overproduction of cortisol, a stress hormone that has been shown to help belly fat.
If your walking exercise helps you relax after a stressful day, or if you exercise by possibly suppressing your emotions, it may help you lower your cortisol levels so you can control belly fat. Brisk walking is an effective way to lose weight, including hiding belly fat from abdominal muscles. One hour of fast walking every day can lead to one pound of fat loss per week.
14. Yoga
Yoga doesn't burn as many calories as running or lifting weights, but it can help build muscle and increase endurance, which is essential for promoting metabolism. The most calorie-consuming yoga poses include planks, chairs, Chaturanga, and wheels. New to yoga, not sure where to start? Learn more about the different types of yoga to help you find the best practices for your exercise goals.

One Exercise Every Woman Should Do

Related: How To Get A Bigger Butt Fast? Workout, Food, And Useful Tips

The secret to a tight butt, toned abs, and burning calories just may be the deadlift. Learn different variations of this total-body exercise to target specific muscles

You don’t usually hear guys complaining about their butts-perhaps because they’re doing one among the simplest glutes-shaping exercise out there, one you’ll be skipping: the deadlift.

This compound movement builds muscle, burns calories, and strengthens joints. It’ll also cause you to stand taller and thus look slimmer instantly because of the quantity of back activation required.
There are several variations on the deadlift, and while all of them hit your glutes, hamstrings, core, quadriceps, and lower back, alternating between the various techniques will target specific muscles and leave workout boredom. Here are four to undertake.

The Romanian Deadlift

In addition to working your hamstrings, Romanian or straight-leg deadlifts can help improve flexibility in these often-tight muscles.

How to: Hold a barbell ahead of hips with hands slightly wider than shoulder-width apart and feet shoulder-width apart, knees slightly bent. Maintaining bend within the knees and keeping chest out, back straight, and abs engaged, push hips back and lower the bar to only below knees. Pause, then return to standing.

Sumo Deadlift

A wider stance forces your glutes to figure even harder and provides you greater stability to lift heavier.

How to: Stand with feet about twice shoulder-width apart, toes pointed outward, and a barbell against shins. Without rounding lower back, bend knees and grab the bar with hands a few feet apart. Press through heels to lift the bar off the bottom, thrusting hips forward and squeezing glutes as you stand as quickly as possible. Lower the bar back to the ground, keeping it as on the brink of the body as possible.

Deficit Deadlift

Standing on a platform encourages a greater range of motion, thereby recruiting more muscles and burning more calories. you’ll perform classic or Romanian deadlifts during this manner. Shown is that the Romanian, except for the classic, simply place a bar ahead of a step, box, or weight plate, then stand on the step to perform the deadlift.

How to: Standing on a 6-inch step or box (if this is often too tall, stand on a weight plate), hold a barbell ahead of hips with hands slightly wider than shoulder-width apart and feet shoulder-width apart, knees slightly bent. Maintaining bend within the knees and keeping chest out, back straight, and abs engaged, push hips back and lower the bar below knees (but not too far on stress hamstrings). Pause, then return to standing.

Duck-Stance Deadlift

Positioning your feet so your toes means puts greater emphasis on your quads, the front of your thighs.

How to: Load the barbell and roll it against your shins. Stand with heels approximate and toes acknowledged to about 10 o’clock and a couple of o’clock. Keeping back straight and chest up, bend at hips and knees to understand the barbell with hands slightly wider than shoulder-width. Pressing into heels, lift the barbell off the ground as you get up and thrust hips forward, squeezing glutes. Lower the bar back to the ground, keeping it as on the brink of the body as possible.

The Ultimate Deadlift Workout

When adding the deadlift to your program, it is vital to coach it in order that it benefits you within the primary way it’s supposed to-by building strength. Fewer repetitions with heavier weights are the thanks to choosing lean, powerful muscles, but you do not want to reach every workout, especially with such a demanding exercise.

The best way to take advantage of deadlifts is to alternate between one week of 4 to six sets of 10 to 12 reps with less weight and one week of 5 to six sets of 4 to six reps with more weight. this manner your body gets the prospect to get over the stress of the heavy-lifting weeks, creating the right balance between strength training and general conditioning.


Do These 3 Things EVERY Morning! However, some people are doing exercise at evening

6 PACK ABS For Beginners You Can Do Anywhere, some people are doing this exercise on another day or last stage, however, reduce your weight fast before going heavy exercise.

You should start basic exercise for at least 3 months after that you may go for heavy exercise. Remember you have to reduce your fat first.

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15 Brilliant Ways for Ladies to Get Killer Abs

How often do you look at pictures of fitness models with six pack and just drool over how awesome they look. I bet you’ve even caught yourself thinking “I want to have abs like that too” quite a few times, but then dismissed that thought as unrealistic. After all, getting rock hard visible abs is not as easy for women as it is for men. Technically, we’re not genetically meant for abs. Our midsections are much more likely to be soft and round, or, if you’re lucky, just flat. However, it is possible for women to get abs, if you are prepared to work hard. So let’s talk about brilliant ways for ladies to get killer abs.

1. Face The Facts
You’ve probably seen countless articles and videos that promise to make you lose belly fat and get abs in just a few simple steps, but let’s be real – it’s not going to happen. You can’t lose fat in a specific area. There’s just no way to target weight loss only in your midsection. To get abs, you’re going to have to lose weight all over.

2. Abs Are Made In The Kitchen
If you want abs you have to eat healthy. That means you have to say goodbye to fast food, junk food, and all sorts of icky snacks. No matter how many crunches you do, your abs won’t show through until you lose enough body fat. And everyone knows that weight loss is 90% diet and only 10% exercise. So buckle up, and prepare your own meals, where you know exactly what’s on your plate and how much of it you’re going to eat.
15 Brilliant Ways for Ladies to Get Killer Abs | Her Beauty
3. Get Your Five A Day
We’re talking about servings of fruit and veg here. You’re supposed to have 5 servings of those, every day. It’s incredible how much better you’ll feel if you actually follow that rule. You’ll notice your energy levels raising and you won’t get those pesky food cravings anymore, because you’ll actually be getting all the nutrients your body needs.

4. Water Is Life
Keeping hydrated is key when you’re trying to lose weight and get abs. Water helps you digest food better, it also helps you get rid of toxins and all sorts of waste. So don’t forget to drink your 8 glasses a day.

5. Don’t Skip Meals
So you know how we said abs are made in the kitchen? That’s not a joke. You have to eat and you have to eat enough. Too many people are tempted to skip meals or go on very low calorie diets, because they think that will help them achieve results faster. But nope, the only thing you’ll achieve by skipping meals is a bad mood, hunger pangs, horrible cravings and in the end, you’ll just give up and binge on awful junk food.
15 Brilliant Ways for Ladies to Get Killer Abs #2 | Her Beauty
6. Fiber For The Win
Fiber is very important for weight loss. It keeps things moving. It also keeps you full for longer and gives you energy to keep going. So make sure you have foods that are rich in fiber, and if you love bread, switch over to whole-grain instead of white. It’s better for you.

7. Know Your Serving Sizes
Serving sizes are tricky, especially in restaurants. Most of the time when you order a meal, you think “well, that’s one serving” right? Wrong. Restaurant servings are way bigger than they need to be, and you have to keep that in mind when eating out. Even prepackaged food often contains a couple of serving sizes. And when it comes to sauces, no one really measures them, and most of the time they’re more calorically dense part of a meal, so it’s best to order them on the side.
15 Brilliant Ways for Ladies to Get Killer Abs | Her Beauty
8. Cycle Your Way To Abs
Once you’ve figured out your diet, it’s time to exercise. One of the most effective ab exercises is the inverted bicycle. Lie down on your back, put your hands behind your back, get your legs up in the air and ride a pretend bicycle. It might seem easy, but if you do it for 5 minutes straight you’ll definitely feel your abs. And if you actually try to lift your head up and do a little crunch as you do this, you’ll feel them even sooner.

9. Exercise Ball Crunches
Regular crunches are good, but doing them on an exercise ball is even better. See, when you’re on the floor, you’re stable, and you’re only engaging your abs when you crunch up. When you’re balancing your back on the exercise ball, you keep your core engaged the whole time, which makes the exercise way more effective.

10. Planks Are Key
If you want rock hard abs, you need your core to be strong. And guess what exercise works your core muscles best? That’s right – the plank. Get on your elbows, or you hands if you’re strong enough, and keep your form straight for as long as you can. Start with sets of 20 second planks, and try to work your way up until you can plank for a full minute. It seems easy, but when you’re in a plank a minute seems to last an eternity. Also, don’t forget side planks.
15 Brilliant Ways for Ladies to Get Killer Abs #2 | Her Beauty
11. Do The Twist
Twists are a great way to work on your sides. We’re not saying they’ll magically make your love handles disappear – only a proper healthy diet will, but they will help. You know how it goes, stand with your feet shoulder width apart, bend at the wait and touch your left foot with your right hand, then your right foot with your left hand. You might know this exercise as a “windmill”.

12. Raise Your Legs
Lower abs are the hardest to get, but that just means you have to work hard. You might think leg raises are easy, but try doing 3 sets of 20 and you’ll be surprised how hard it is. There’s actually two ways of doing this. You can either lie down, keep your back pressed into the floor and raise your legs up, then lower them, but don’t touch the floor and go up again. Or you can sit on a bench and raise your legs up, bending the knees towards your chest – this is even harder and engages all of your core muscles.

15 Brilliant Ways for Ladies to Get Killer Abs | Her Beauty
13. Walk It Off
Running is hard, we know. It takes a while to get into it, and no one can run for long at first. So we suggest you start with walking. Walk whenever and wherever you can. Don’t drive to the shop – walk. Go on long walks in the morning or in the evening. Get those 10k steps in. Then start walking faster. The goal is to walk so fast you’re breaking a sweat.

14. Spin It
Spinning classes aren’t a walk in the park. They’re hard and intense, but they definitely pay off. You might think that it’s easy, after all you’re sitting down. But oh trust me, it’s a full body workout with varying speeds and intensities. And it’s great not only for your abs, but for your bum too!

15. Find Cardio That Works For You
Cardio is very important when trying to shed pounds and get abs, so find the kind that works for you. Some people like running, while others find it tedious. So try cycling, boxing, dancing. Sign up for a zumba class or get some salsa lessons. Make it enjoyable!
15 Brilliant Ways for Ladies to Get Killer Abs #2 | Her Beauty

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