Working out is good or bad in the age of 14 to 17 : Workout tips for beginner's.

 

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 According to the recent WHO report, we Indians are the laggards in terms of exercise. In the study, WHO found that 35 percent of Indians do not bother to exercise. Often people complain that workouts require going to the gym or park and hence they are not able to exercise. So why not get a gym-like facility at home! How, talking to experts and giving information

 

1. Warmup

It is important to warm up before exercising. Due to this the body becomes active and there is no sudden pressure on the body during exercise. Light jogging and stretching can be done in the warm-up. Warm-up should not be more than 10-15 minutes.

 2. Main training (there are two parts: cardio training and strength training)

Cardio training: It is done to strengthen the internal organs of the body like kidney, heart, lungs, etc., to reduce weight and increase stamina.

Do this

In this, you can do brisk walk, running, aerobics, jumping jack, stepper and cycling.
At the same time, cross trainer, arch trainer and treadmill can be done in the gym.
Do this exercise for 15-20 minutes at a fast pace to stay normal fit and 30-40 minutes at a slow pace for weight loss.

Strength training: This strengthens the muscles, bones and joints of the bones.

Do this

In this, pushups, squats, plankholds, crunches, dumbbell presses, flyes, overhead presses, triceps extensions, dumbbell squats and dumbbell lunges can be done.
While doing pushups, keep in mind that the palms are near the shoulders and the waist should be in line with the floor.

3. Stretching (Mobility)

Stretching not only brings flexibility to the body but also provides relaxation. Stretching exercises mainly include shoulder, triceps, butterfly and standing side stretching. You can do this for 5 to 10 minutes.

4. Comfort

It is also important to rest the body after exercise, but it does not mean that you should fall asleep. After the exercise, you can lie down for a while or you can also relax the body with meditation. In order that you do not feel tired during the day, get enough sleep and make a healthy diet chart from the dietician and follow it properly. Proteins, carbohydrates and vitamins should be in balanced amounts in the diet.

Era of gym packages

Often when it comes to a home gym, we think that a lot of equipment and machines will have to be bought for it, but it is not so at all. Gym package is its solution i.e. you can keep yourself fit only by installing some machines. There are many single machines in the market using which you can do many types of exercises at the same time. These may be known as gym packages or full body fitness packages. However, before installing such machines, it is important to take care of the space in the house.

multi home gym

Various types of exercises can be done through this machine. This includes biceps, triceps, leg exercises, chest press, pectoral fly, lat pulldown, Preacher curl, rowing, ab crunch etc. Installing this machine saves you from having to use multiple machines for different exercises. You can also buy it from any seller or e-commerce website.
Price: Rs 15,499

Install these machines in home gym

Treadmill

It is used for running. There are treadmills available in the market that you can adjust to your liking.
Price: 15 to 80 thousand rupees. You will get a better performing treadmill for about 35 thousand rupees.
Best Brand: Avon, Powermax, Healthgenie etc.

keep these things in mind

While buying a treadmill, keep in mind that the motor and shocker should be of good quality.
While running on the treadmill, there is pressure on your knees. In such a situation, before running on it, do warm-up.

Always wear comfortable shoes of good quality while running on the treadmill.
Do not hold the safety bar. If you run with a safety bar, it will not only worsen your posture, but there is also a risk of injury to the shoulders, knees, hips and back.
-Be sure to set the speed of the treadmill. For this, ask the expert in the beginning. Then you can increase or decrease the speed according to your capacity.

 

Elliptical trainer

This machine is almost like a cycle. This machine is used to burn calories and reduce extra fat. You can also keep it in a small place in the house.
Price: 15 thousand rupees approx
Best Brand: Cockatoo, Allyson, Kamachi etc.

keep these things in mind

- When using the elliptical trainer, keep the height of its ramp slightly higher.
Always use it by keeping the waist straight. This will not cause pain in the lower back.

stationery bike
It is similar to the Elliptical Trainer. The only difference is that the handle or safety bar is fixed while using it and cannot be moved around. It is used to reduce the fat of the lower part of the body. Through this machine, you can completely move the lower part of the body here and there.
Price: 7 thousand rupees approx
Best Brand: Lifeline, Cockatoo, Leeway etc.

keep these things in mind
Those who have pain in their knees and lower back, they should not use it.
If your only lower back pain and knee are fine, then you can take a sitting bike. It has back support so that there is no pressure on the lower back.

Dumbbells

Dumbbells are considered the best for exercising the muscles of the hands. Its continuous use leads to toning of biceps and triceps.

Price: It is available in kg. You can choose the weight according to your body. On an average, dumbbells are available at the rate of Rs 100 per kg.
Best Brand: Protoner, Generic, Protoner etc.

keep these things in mind
Use dumbbells only after asking an expert, because their wrong or excessive use leads to strain in the nerves of the hands and pain occurs when the hands are raised for a day or two.
Do not start lifting heavy dumbbells in the beginning. In the beginning, use 1-1 kg dumbbells.

twister

It is used for waist exercises. Its continuous use not only brings suppleness in the body but also reduces the fat stored around the waist.
Price: Rs 300 approx
Best Brand: Strauss, Ebee, KPM etc.

keep these things in mind
If there is any kind of problem or pain in the waist, then do not use the twister.
Do not spin the twister at a high speed, otherwise you may get hurt in your back.
If you are going to use the twister for the first time, then practice the twist only by holding something.

 

Abs bench

Abs bench is used for chest and abdominal exercises. You can also make six abs using this. For this, all kinds of exercises can be done using this bench and dumbbells.
Price: Rs 4000 approx
Best Brand: Facto Power, Kobo, Gold Fitness etc.

keep these things in mind
Abs bench should not be used much for normal exercise. Due to this there is a risk of injury below the waist.
If you have back pain, avoid using it.
While exercising through the abs bench, keep the balance of your body. If you do not take care of the balance, you can get injured.

Even these small things are useful
Skipping Rope: Jumping rope is a very easy and effective exercise. Skipping rope can be easily found at any sports shop and sometimes at stationery shop or ladies corner shop.
Price: Rs 150 approx

Stability Ball:  Also known as exercise ball or stability ball or Swiss ball. It is used to reduce belly fat. Pushups and plank exercises are also done through this. Choose the size of the ball according to your body.

Price: Rs 700 approx

Hula Hoop: By rotating this round ring around the waist, belly and waist fat decreases. Keep in mind that the size of the hoop should be big enough that you can easily rotate it by putting it in your waist.
Price: Rs 150 approx

Resistance bands: Resistance bands are very effective for stretching and balancing the body. While buying it, keep in mind that it should not only be strong but also have good grip.
Price: Rs 1200 approx.

(Note: Prices for all machines and equipment may vary by location and company.)

Before building a gym at home...
Selection of the place: While planning the indoor gym, keep the place in mind. There should be enough space between the equipment or machines so that you can easily move there. Apart from this, try to get natural light inside the gym. If there is no natural light, then use LED light. Also the flooring there should also be comfortable.

Avoid excessive equipment. Sometimes it seems that something is missing in the exercise. In such a situation, people bring many machines home. This causes less space in the gym. To avoid this, buy only the necessary machines after talking to the experts.

 

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DED(determination- Exercise-Diet) makes you fit and healthy.

 

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