How to loose 5kg In one month Top 10 Best Exercise for weights details in urdu #32 May312020 02

Best For Chest Exercise: The Push-Up A push-up can be completed anywhere and uses almost every muscle in the body, particularly your chest muscles. Frequent push-ups increase your functional and core strength and can help prevent back and shoulder injuries. Best alternative exercises: Bench press or Kettle bell fly 2 Best Exercise For Glutes: The Squat the squat always comes out on top. The research found that the most muscle activity in the gluteus maximus (the main muscle of the glutes) occurred during squats, but only when testers went to 90 degrees or lower. This is because the deeper a squat is, the more muscle fibers it utilises. Best alternative exercises: The quadruped or weighted walking lunges 3 Best Exercise For Abs: The Bicycle Manoeuvre The abs are often the one area most people want to focus on with their training. For a long time sit ups were considered the best way to tone and strengthen your abs, however research found that completing sit ups alone would have little impact on toning your abs. Instead use the bicycle manoeuvre to strengthen your core and to see an improvement in your abs. Best alternative exercises: Elevated bird dog or plank 4 Best Exercise For The Back: Pull-Up A great exercise to work your back is the pull-up. This exercise targets the latissimus dorsi (lats) and rhomboids muscles of the back, however due to the nature of the movement, other muscles such as the biceps and deltoid are also utilised in the pull up. Best alternative exercises: Lateral pull-down or deadlift 5 Best Exercise For Hamstrings: Swiss Ball Hamstring Curl Completing Swiss ball hamstring curls are a good way to improve your hamstrings. To complete this exercise, put your feet on a Swiss ball, so that your heels are in a stable position on the ball, then lift your body off the floor and form a straight line from your shoulders to your feet. Then proceed to roll the ball towards your body by bending your knees. Best alternative exercises: Romanian deadlift or step-ups 6 Best Exercise For Upper Arms: Triceps Dips When it comes to upper arms, most people think about the biceps, which run along the front of the arm. But actually the triceps is a much bigger muscle, and working it will make the overall appearance of the arm firmer. One of the best exercises you can do to improve this muscle is triceps dips. Best alternative exercises: Triceps kick backs or triangle push ups 7 Best Exercise For Thighs: The Lunge The lunge is an exercise that works a range of muscles, alongside improving core strength and flexibility; the lunge is also extremely effective in improving your thighs. It is crucial that the correct technique is followed to reduce the risk of injury with this exercise. W Best alternative exercises: The step-up or squat 8 Best For Waist: The Side Bridge To tighten the muscles and reduce your risk of back pain, the side bridge is a good exercise to complete. Lie on your side with your weight resting on your forearm, so that your body is in a diagonal line, with your upper leg directly on top of your lower leg. Best alternative exercises: Sideways sit-ups using a Swiss ball 9 Best Exercise For Hips: The Single-Leg Squat Research at San Diego State University found that the single-leg squat was the move that most challenged the gluteus medius - the muscle in the hip. To do this exercise, place both arms out in front of you, stand on one leg and extend your floating leg slightly in front. Then bend your supporting leg, and squat as far as you can while keeping the elevated leg from touching balance, flexibility and also for building leg strength. 10 Best For Shoulders Exercise: The Lateral Shoulder Raise The shoulder muscle (the deltoids) consists of three divisions: Medial, anterior and posterior. The posterior assists in exercises such as the seated row, while the anterior is active virtually every time the chest muscles are working (such as push-ups). The lateral shoulder raise is a good exercise to target the medial head alongside working the other two muscles.

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