planet fitness is recommended about Fitness
Weight Gain
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 …
Day 3 is designated for rest or engaging in light cardio activities. Rest and recovery are crucial components of any workout routine, especially when aiming for weight gain. Here’s how you can approach Day 3: In Hindi तीसरा दिन आराम करने या हल्की कार्डियो गतिविधियों में शामिल होने के लिए निर्धारित है। आराम और रिकवरी …
1. Deadlifts (4 sets x 6-10 reps): Deadlifts are a compound exercise that primarily targets the muscles of the lower back, glutes, and hamstrings. Start with a barbell on the ground, feet shoulder-width apart, and grip the bar slightly wider than shoulder-width. Keep your back straight, chest up, and engage your core as you lift …
1. Bench Press (4 sets x 8-12 reps): In English Start by lying flat on a bench, gripping the barbell slightly wider than shoulder-width apart. Lower the barbell under control until it touches your chest, then press it back up explosively to the starting position. Keep your elbows tucked in and your back flat throughout …