BEGINNER MUSCLES PRACTICES

"MUSCLES GROWTH"

DAILY EXERCISES :

1: PUSHUPS 

DAY 1 = 5 PUSHUPS

DAY2 = PUSHUPS

DAY3 = 10 PUSHUPS

DAY4 = 12 PUSHUPS

DAY5 = 15 PUSHUPS

DAY6 = 18 PUSHUPS

DAY7 = 20 PUSHUPS

DAY8 = 22 PUSHUPS

DAY9 = 25 PUSHUPS

DAY10 = 30 PUSHUPS

[EQUIPMENT] = THERE ARE NO EQUIPMENT REQUIRED TO DO PUSHUPS. ALL YOU NEED IS A FLAT AREA TO DO PUSHUPS.

[ADVANTAGES] = THE PUSHUPS HELP YOU TO MAKE YOUR BICEPS, TRICEPS, CHEST, AND ABS WITHOUT ANY EQUIPMENT.

[DISADVANTAGES] = AS EVERYONE KNOWS THERE ARE NO DISADVANTAGES OF PUSHUPS.

 REMEMBER IF YOU SKIP ONE DAY IT WILL BREAK THE STREAK YOU MADE IN THE LAST CONTINUOUS DAYS. 

TRY TO DO PUSHUPS IN THE MORNING AND ALSO AT NIGHT 

IN MORNING TIME = 7.00 AM   TO  11.00 AM. IN THIS TIME DURATION YOU HAVE TO PUSHUPS ACCORDING TO YOUR DAY.

IN NIGHT TIME = 9.00 PM   TO  12.00 PM. IN THIS TIME DURATION YOU HAVE TO COMPLETE THE GIVEN PUSHUPS ACCORDING TO YOUR DAY,

NOW THE SECOND EXERCISE IS :

FOREARMS

HOW TO DO IT : 

FIND A TABLE AND HOLD YOUR ELBOW ON THE TABLE, NOW FORCE YOUR FOREARM FORWARD AND THEN BACKWARD. THIS WILL MAKE YOUR FOREARM STRONGER AND BIG IN SIZE.

DAY 1 = LIFT 2 KG WEIGHT ON EACH HAND

DAY 2 = LIFT 2 KG WEIGHT ON EACH HAND

DAY 3 = LIFT 2 KG WEIGHT ON EACH HAND

DAY 4 = LIFT 2 KG WEIGHT ON EACH HAND

DAY 5 = LIFT 3 KG WEIGHT ON EACH HAND

DAY 6 = LIFT 3 KG WEIGHT ON EACH HAND

DAY 7 = LIFT 3 KG WEIGHT ON EACH HAND

DAY 8 = LIFT 3 KG WEIGHT ON EACH HAND

DAY 9 = LIFT 4  KG WEIGHT ON EACH HAND

DAY 10 = LIFT 5 KG WEIGHT ON EACH HAND

 

[EQUIPMENT] = AN OBJECT OR A DUMBBELL THAT CONTAINS 2,3,5 KG WEIGHT. DO IT EVERY DAY.

NOW THE THIRD  EXERCISE IS :

DIAMOND PUSHUPS

HOW TO DO IT : 

MAKE YOUR HANDS IN THE SHAPE OF DIAMOND LIKE THIS

DAY 1 = 5 PUSHUPS

DAY2 = PUSHUPS

DAY3 = 10 PUSHUPS

DAY4 = 12 PUSHUPS

DAY5 = 15 PUSHUPS

DAY6 = 18 PUSHUPS

DAY7 = 20 PUSHUPS

DAY8 = 22 PUSHUPS

DAY9 = 25 PUSHUPS

DAY10 = 30 PUSHUPS

REMEMBER IF YOU SKIP YOU WILL HAVE TO START IT AGAIN FROM  

DAY 1.

NOW THE 4th EXERCISE IS :

PRACTICE ALL THESE EXERCISES FROM DAY 1    TO     DAY 10. YOU WILL BECOME A BEGINNER AND WILL BE ABLE  TO LIFT 10 - 20  KG WEIGHTS EASILY.

WHAT TO EAT & DRINK

IF YOU HAVE A BUDGET OF 100 - 200 RUPEES, DRINK 200 - 250 ML MILK EVERY NIGHT WITH AN EGG. YOU WILL GAIN PROTEIN AND ENERGY FROM MILK AND EGG.

ONE THING YOU HAVE TO REMEMBER IS WHEN YOU EXERCISE, AT THAT TIME YOU ARE DOING PUSHUPS,  DIAMOND PUSHUPS, AND FOREARM PRACTICES IT WILL NOT MAKE MUSCLES FOR YOU. THE MUSCLES WILL FORM WHEN YOUR BODY TAKES REST YOUR BODY NEEDS REST (NAP).

I WOULD PREFER YOU TO DO ALL EXERCISE AT NIGHT BEFORE SLEEPING 

IN THE LAST YOU HAVE TO REMEMBER SOME THINGS THAT THIS BLOG IS YOUR STARTING POINT. THE RIGHT THING IS TO SEARCH ON YOUTUBE, GOOGLE, AND ON OTHER THINGS. ALL EXERCISES WILL HELP YOU TO MAKE MUSCLES THAT A BEGINNER SHOULD HAVE.