planet fitness is recommended about Fitness
Day 6:- is designated as a day for active rest or flexibility training. Here are some options you can consider Like Active Rest, Flexibility Training, Yoga or Pilates. 1. Active Rest: In English Engage in low-intensity activities such as walking, hiking, or cycling. These activities help keep your body moving without putting too much stress …
Day 5: Full Body Warm-up: 5-10 minutes of light cardio Strength Training: Squats: 3 sets x 10-12 reps Push-ups: 3 sets x 10-12 reps Bent-over Rows: 3 sets x 10-12 reps Lunges: 3 sets x 10-12 reps per leg Planks: 3 sets, hold for 30-60 seconds 3. Cardio: 20-30 minutes of moderate-intensity …
Day 4: Core and Cardio Warm-up: 5-10 minutes of light cardio Core Exercises: Planks: 3 sets, hold for 30-60 seconds Russian Twists: 3 sets x 15-20 reps Bicycle Crunches: 3 sets x 15-20 reps per side Leg Raises: 3 sets x 10-12 reps 3. Cardio: High-Intensity Interval Training (HIIT) – Alternate between …
Day 3: Rest or Active Recovery This day can be used for rest or engaging in light physical activities like walking, yoga, or swimming to aid in recovery. Rest Day: In English If your body feels fatigued or if you’ve been consistent with your workouts throughout the week, taking a complete rest day can be …
Day 2: Lower Body Warm-up: 5-10 minutes of light cardio Strength Training: Squats: 3 sets x 10-12 reps Lunges: 3 sets x 10-12 reps per leg Deadlifts: 3 sets x 10-12 reps Leg Press: 3 sets x 10-12 reps Calf Raises: 3 sets x 15-20 reps 3.Cardio: 20-30 minutes of moderate-intensity cardio …
Warm-up: 5-10 minutes of light cardio (e.g., treadmill, stationary bike) Strength Training: Bench Press: 3 sets x 10-12 reps Bent-over Rows: 3 sets x 10-12 reps Shoulder Press: 3 sets x 10-12 reps Bicep Curls: 3 sets x 10-12 reps Tricep Dips: 3 sets x 10-12 reps Cardio: 20-30 minutes of moderate-intensity cardio (e.g., elliptical, …
1. Squats (3 sets x 8-12 reps): In English Squats target the quadriceps, hamstrings, glutes, and lower back. Follow the same technique and rep range as described in Day 4. In Hindi स्क्वैट्स क्वाड्रिसेप्स, हैमस्ट्रिंग, ग्लूट्स और पीठ के निचले हिस्से को निशाना बनाते हैं। दिन 4 में वर्णित उसी तकनीक और प्रतिनिधि सीमा …
1. Rest: In English Resting on Day 6 allows your body to recover from the workouts you’ve completed throughout the week. Adequate rest is crucial for muscle repair and growth, as well as overall recovery and performance. Use this day to relax, recharge, and focus on activities that promote mental and physical well-being. In Hindi …
Day 5 is dedicated to training the shoulders and abs. This workout will help you develop strong and defined shoulder muscles while also targeting the core for stability and strength. Here’s a detailed breakdown of each exercise: 1. Military Press/Dumbbell Shoulder Press (4 sets x 8-12 reps): In English Military press targets the deltoid muscles …
1. Squats (4 sets x 8-12 reps): In English Squats are a compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. Start by standing with your feet shoulder-width apart, toes slightly pointed outward, and the barbell resting on your upper back. Lower your body by bending at the hips and knees, keeping your …
