Gym Workout Step by Step - Ek Simple Guide for Beginners
🔸Step 1: Warm-Up (5-10 minutes)
Kya karein: Thoda body ko garam karna bahut zaroori hai. Taki muscle ready ho jaye aur chot na lage.
🔸Example Warm-up:
. 2 min brisk walk ya treadmill
.10 jumping jacks
. 10 arm circles
.10 spot jogging
🔸Step 2: Stretching (5 minutes)
Kya karein: Workout se pehle thoda stretching karne se flexibility badhti hai.
Example Stretching:
👉 Neck rolls
👉 Shoulder stretch
👉 Toe touch
👉 Hip rotation
🔸Step 3: Strength Training (20-30 minutes)
Yahan body ke major parts ko train karte hain. Roz same part train nahi karna chahiye. Niche ek simple routine diya hai.
👉 Day 1: Chest + Triceps
🔸Push-ups - 3 sets x 10 rep
🔸Bench press 3x10
🔸Dumbbell fly - 3x10
🔸Tricep dips - 3x12
👉Day 2: Back + Biceps
🔸Lat pulldown - 3x10
🔸Barbell row 3x10
🔸Dumbbell curl 3x12
🔸Hammer curl - 3x12
Day 3: Legs + Shoulders
🔸Squats - 3x10
🔸Lunges - 3x12
🔸Leg press 3x10
🔸Shoulder press 3x10
👉Step 4: Cardio (10-15 minutes)
Workout ke baad thoda cardio fat burn mein help karta hai.
Options:
🔸Treadmill jog
🔸FCycling
🔸Jump rope
🔸Cross trainer
👉Step 5: Cool Down & Stretch (5 minutes)
Workout ke baad thoda stretch aur deep breathing karna zaroori hai.
Simple Cool Down
🔸Walk slowly for 2-3 min
🔸Deep breathing
🔸Light stretching
