Exercise information

Workout keeps you physically as well as mentally healthy..

Know the benefits of different types of exercise like:

Gym exercise
Yoga
Normal exercise
And some health tips(Bonus tip: Tap on "Tips" in navigation bar and get new tips..)

Gym
Yoga
Normal-exercise

Gym

Shoulder Workout

Barbell Shoulder Press:

Hold the barbell in a front-rack position (resting on the front of your shoulders), with your elbows pointing forward. Breathe, tighten your core, and press the barbell overhead. ... Engage your back muscles and with control, lower the barbell back to the front rack position. Repeat for eight to 10 reps.

Dumbbell Shoulder Press:

Sit on an upright bench holding a dumbbell in each hand at shoulder height with your palms facing away from you. Keep your chest up and your core braced, and look straight forward throughout the move. Press the weights directly upwards until your arms are straight and the weights touch above your head.

Front raises:

Grab two dumbbells and stand up straight. While keeping your torso stationary, lift the dumbbells to the front. Lower the dumbbells back to the starting position, inhaling as you do so. Repeat for the desired number of reps.

Dumbbell Lateral Raise:

Stand or sit with a dumbbell in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.

Chest Workout

Bench Press:

Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder-width. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement. Slowly lift bar off rack, if using, and lower the bar to the chest, allowing elbows to bend out to the side. Stop lowering when elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position. Perform 5-10 reps, depending on weight used. Perform up to three sets.

Incline Bench Press:

Position your body on an incline bench on a 30-45 degree angle. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows. Lower the bar straight down in a slow, controlled movement to your chest.

Decline Dumbbell Press:

Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest). Contract the chest and push the dumbbells back up to the starting position. Repeat for the desired number of repetitions.

Cable Crossover:

Set the handles at both ends of the pulleys at the highest level. Stand in the centre of the machine with feet shoulder-width apart. Bend your torso forwards slightly, keeping your spine neutral and back straight, and bend your elbows slightly as well, with your wrists facing the floor. Keeping your core engaged, pull both handles down and across your body. Squeeze your chest muscles in this fully contracted position. Slowly reverse to the start position, keeping the bend in your elbows throughout.

Biceps Workout

Barbell Biceps Curls:

Stand up straight while holding a barbell in a shoulder-width grip. Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process. Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps. Bring the barbell back to the starting position. Repeat for the desired number of reps.

Dumbbell Biceps Curls:

Hold a dumbbell in each hand and stand with your feet as wide apart as your hips. Let your arms hang down at your sides with your palms forward. Pull your abdominals in, stand tall, and keep your knees slightly bent. Curl both arms upward until they're in front of your shoulders. Slowly lower the dumbbells back down.

Standing Cable Curl:

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Slowly begin to bring the curl bar back to starting position as your breathe in.

Concentration Curl:

Sit down on a bench holding a dumbbell in your left hand, and rest your elbow on the inside of your left thigh. Squeeze the left biceps and bring the dumbbell toward your chest. Lower the left arm to the starting position, repeat, and then switch arms.

Hammer Curl:

Stand up straight with a dumbbell in each hand, holding them alongside you. Your palms should face your body. ... Keep your biceps stationary and start bending at your elbows, lifting both dumbbells. Lift until the dumbbells reach shoulder-level, but don't actually touch your shoulders.

Triceps Workout

Cable Rope Tricep Pushdown:

Attach a rope to the cable station’s high pulley. Grab the handle with an overhand grip, keeping your arms bent and your hands shoulder-width apart. Tuck your upper arms toward your sides. Keeping your upper arms fixed in place, push the bar down until your elbows are locked. Return to the starting position and repeat.

One-Arm Overhead Extension:

Sit perfectly upright on a workout bench and grab a dumbbell with one hand. Holding the dumbbell, lift your arm slightly behind your head with your elbow bent. Extend your elbow until your arm is straight overhead.

Triceps Kickback:

Holding a dumbbell, find a bench and kneel with one foot still on the ground. Bend over and place a palm on the bench to support yourself and hold the dumbbell with the other hand. With your palm facing in toward your body, raise your elbow to waist height and bring it tight to your side. Extend your hand back to create a straight arm, keeping your elbow still, and hold for a moment before slowly returning your arm to a 90 degree angle

Tricep Dips:

Grab the parallel bars on a dip station and push yourself up into the top position. Your arms should be straight, shoulders down and back, abs engaged, body straight, and ankles crossed. Keeping your forearms vertical and your elbows at your sides , slowly lower yourself under control. Stop when your upper arms are parallel with the floor. Pause, then push yourself back up to the starting position.

Back Workout

Deadlift:

Grab the bar. Bend over without bending your legs. Bend your knees. Drop into position by bending your knees until your shins touch the bar. Lift your chest. Straighten your back by raising you chest. Pull.

Seated Row:

Exhale and pull the band until your hands are over your thighs, keeping your elbows tucked in and your back neutral. Inhale and slowly extend your arms. Complete a set of 12 to 15 reps.

T-Bar Row:

Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended. Hook a V-grip handle under the bar and hold with both hands. Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

Lat Pull-Down :

Sit at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Your arms should be completely straight and your torso upright. Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.

Single-Arm Dumbbell Row :

Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage. Lower the weight slowly back down.

Legs Workout

Barbell Squat:

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

Leg Press:

Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately a foot to one and half feet apart. Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. This is the starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so. Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Walking Lunge:

Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.

Yoga

Surya Namaskar:

Pranamasana: Also known as prayer pose, Pranamasana is the start of your Surya Namaskar. Stand upright on your mat with your both feet closely aligned. Inhale deeply, expanding your chest and relaxing your shoulders. While you inhale, raise your arms from the sides. And as you exhale, join your palms together as if praying in front of deity. This is the Pratham Namaskar or first salutation towards the sun.
Hastauttanasana: Keeping the palms joined in the previous prayer position, breathe in and lift your arms up and bend backwards slightly. Your biceps should lie close to your ears. This posture is to loosen up your body by stretching the entire body backwards, standing at your tip toes.
Hasta Padasana: Now breathe out, and bend forward from the waist. Go down and touch you’re the ground but keeping your spine erect. Do this as your exhale slowly and completely.
Ashwa Sanchalanasana: Now breathe in, and stretch your body parallely to the ground. Keep your hands to the side, and bring your right knee towards the right part of the chest and let your left leg stretch behind. Look up.
Dandasana: Now as your inhale, fling your right leg also backwards aligning your entire body parallely to the ground.
Ashtanga Namaskara: This is also known as giving salutations using eight parts or points. After staying in Dandasana, gently bring down your knees towards the floor and exhale. Now bring your chin to rest on the floor, keep your hops elevated in the air. Hence, your eight parts which are two hands, two knees, chin and chest will rest on the floor while your hip stays elevated in the air.
Bhujangasana: This is also known as Cobra pose. This is simply aligning your chest and torso 90 degrees to the ground, keeping your legs and mid-section flat on the ground. Make sure you use your hands to support your body and are not tempted to transfer your entire weight onto them.
Parvatasana: Again, return to the parvatasana from bhujangasana. Keep your palm and feet where they are, and slowly raise your mid-section. Breathe out as you enter parvatasana.
Ashwa Sanchalanasana: Now from Parvatasana, return to the ashwa sanchalanasana. But this time, we do the opposite of what we did in the 4th step. Procedure- Bring your right foot forward, while resting the left foot behind, at its original position.
Hasta Padasana: Now slowly bring your left foot forward, next to the right foot as you exhale. Keeping the position of your hands intact, lift yourself up to slowly enter Hasta Padasana.
Hastauttanasana: Now inhale, raise your hands upward, and bend backward to enter Ardha Chakra Asana.
Pranama asana: Finally, exhale and stand in a relaxed manner in the namaskara mudra. Feel the positive vibrations in your body. This is how you complete one repetition of Surya Namaskar. Twelve repetitions of this holistic exercise are said to yield maximum benefit.

Padmasana :

Initiate the pose by sitting down on the floor with your legs straight and stretched out in front of you. Now gently bend the knees and bring the lower leg into a cradle. Make use of your hands to gently place the leg on the left thigh. Now slowly repeat the same with the other leg too

Tadasana:

Breathe in and raise your toes gently and try to balance your body on your heels. Stretch your shoulders, arms and chest upwards while your toes bear your body weight. Feel the stretch in your body from the head to the feet. Hold this pose for about 5 to 10 seconds and then gently exhale.

Vrikshasana:

Stand absolutely erect with your arms to your side (Tadasana). Lift your left leg, fold the left knee and place it on the right thigh, as high as possible. The heel of your left foot should be facing upwards and the toes should be facing the ground. Shift your body weight on your right leg and stand erect.

Pranayama:

First inhale with left nostril and exhale with right one, then inhale with right nostril and exhale with left nostril. Later continue the same process i.e. inhaling & exhaling with left and right nostrils alternately. Further switch to fast breathing by increasing the speed of breathing.

Normal exercise

Push-Up:

Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.

Squats:

Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down, as if sitting in an invisible chair. Straighten your legs to lift back up. Repeat the movement.

Pull-Up:

Start with your hands on the bar approximately shoulder-width apart with your palms facing forward. With arms extended above you, stick your chest out and curve your back slightly. Pull yourself up towards the bar using your back until the bar is at chest level while breathing out.

Crunches:

Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.

Skippings:

Grab a handle in each hand and start with the rope behind you, so it's right at your heels and jump over it. As the rope swings up overhead, bend your knees slightly. Once you're at a comfortable speed, your wrists can do all the work. As you hop, be sure to stay on the balls of your feet.

Glute bridge:

Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. Pause 1–2 seconds at the top and return to the starting position.

Tip for the day: Eat healthy.. Do healthy.. Be healthy..