Friday, February 2, 2018

Weight Loss Exercise-Loose 15 KG in 2 months

Here i am going to tell you guys how to can lose weight without doing boring cardio as some times cardio gets so boring. The way i am going to tell you is most effective weight lose program. This is how i lost 15 KG in only 2 months.You have to these 6 exercise together as as super set.

First set
Do all 6 exercise together with with 8 reps of all without any break.
Second Set
Do all 6 exercise together with with 7 reps of all without any break.
Third set
Do all 6 exercise together with with 6 reps of all without any break.
Fourth set
Do all 6 exercise together with with 5 reps of all without any break.
Fifth set
Do all 6 exercise together with with 4 reps of all without any break.
Sixth set
Do all 6 exercise together with with 3 reps of all without any break.
Seventh set
Do all 6 exercise together with with 2 reps of all without any break.
Eighth set
Do all 6 exercise together with with 7 reps of all without any break.
Nineth set Do all 6 exercise together with with 8 reps of all without any break.

Do all these exercise with only 1 minute break between sets. believe me you will see better result than you desired For best result do this everyday in morning with full dedication For this you need a set of two 15KG dumbbell. Stop watch or smartphone Dedication 20 Minutes from your day. Lets do it So we are going to do multi join exercises as they are best,fast and effective way to lose weight.

First exercise is military press.

 1 To do do this you need pair of dumbbells.Now grab pair of dumbbells and stand straight.
 2 Now bring the dumbbells up to shoulder height at each side.
 3 Now exhale and push the dumbbells up until they touch at the top.
 4 Slowly come down back to the starting position as you inhale.
 5 Repetitions.

Photo demo:





Second exercise is dumbbell squat

This is another effective multi-join exercise and it targets multiple muscle group at same time. So lets do it.

1 Stand up straight while holding a dumbbell on each hand.
2 Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. 3 Slowly bend your knees with maintaing stright posture,ront of the knees should make an imaginary straight.
4 Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.

5 Repetitions.

Photo demo:

  




Third Exercise is Bent Over Row

Lets do it

1 Hold dumbbells in both hands.
2 Bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.
3 While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
4 Slowly lower the weight again to the starting position as you inhale.
5 Repetitions.

 Photo Demo




  


Fourth exercise is Dumbbell Goblet Squat

Lets do it
1 From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width
2 Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels.
3 Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly.
4 Return to the starting position by driving through your heels, extending the knees and hips to return
to the starting position.
5.Repetitions


Photo Demo



  





Fifth exercise is Dumbbells Dead Lift

Lets do it 1 Grab a couple of dumbbells holding them by your side at arm's length.

2 Stand with your torso straight and your legs spaced using a shoulder width or narrower stance.
The knees should be slightly bent. This is your starting position
3 Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
4 Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
5 Repetitions

 Photo Demo




 



Last exercise is Dumbbell Swing.

1 Grab a dumbbell and hold it in the middle with one hand in front of the other
2 Set your feet shoulder-width apart.
3 Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs
 4 Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level
 5 At the top of the movement, contract your core, glutes, and quads as hard as you can. Imagine your body is in a vertical plank position. Then allow the weight to swing back between your legs
6 Repetitions Photo Demo





Stick with these exercise for 60 days daily..It will take your 20 minutes only.Believe us you will get best result.

Also you have to forget sugar for 2 months
Avoid fast food,oily food.
If you need coffee go for black coffee without sugar

No comments:
Write comments