Top 7 Exercises, 14 Days Weight loss Program.

Top 7 Exercises, 14 Days Weight loss Program.

 

Top 7 Exercises, 14 Days Weight loss Program can help you with toning of the body and with training the cardiovascular muscle.

 

After the lockdown, we all get patched up with our Schudel of daily offices, travelling, parties, clubbing Etc.
But everyone is dealing with problems like weight gain, tight clothes, ageing and more. Currently, most of the people have the same goal that to come back in the same size and weight, look slim and healthy for the upcoming events of new year parties, marriages, look cool in the colleges and schools which are reopening. We need an instant and a quick way for weight loss and be in the satisfying physic.

 

Diet plays an important role. People who lose weight gradually (about 1 to 2 pounds or up to 1 kg per week) are more successful at maintaining diet, Schudel. About 10% of our calories are burned digesting the food we eat and roughly 10% to 30% are lost through physical activity, the study said. So you should stop all the high calories food you eat daily.

Here are some top 7 exercises.

  • Jumping Jacks ( top 7 exercises)

 

Top 7 Exercises, 14 Days Weight loss Program.20 Jumping Jacks

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This fun whole-body exercise is usually used for warming up and instantly elevates your mood and activates various muscle groups. Jumping Jacks helps to improve your stamina and it is a great exercise for the cardiovascular system, and relieve stress.

While doing exercise body you use oxygen to meet the energy demands and stimulate the heart muscles. The heart has got to work extra hard to pump enough oxygenated blood and also bring back the CO2 loaded blood from the cells. This, in turn, helps exercise the guts

muscles and other organs just like the lungs.

 

 

Take Rest for 30 sec after every exercise variation is done.

 

 

  • Push-ups (Top 7 exercises)

Top 7 Exercises, 14 Days Weight loss Program.

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6 to 10 Rep if it’s difficult then you can keep your knees on the floor for support.

Push-ups are a superb thanks to strengthening and shape numerous parts of your body at an equivalent time.

Push-ups is a very effective exercise that makes the involvement of core, deltoids, pectorals, triceps, forearms and some minor muscles. pushups can improve your abdominal and lower back muscles which help to stabilize the upper body.

 

 

Lunges.

 

Top 7 Exercises, 14 Days Weight loss Program.

 

 

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10 Reps by one leg then the next leg or you can do alternately.

The lunge is an easy-to-learn, safe and incredibly effective exercise.
It targeted muscles are the quadriceps and a very good exercise for hips most intensely but also hits the hamstrings, calves and core. it is essentially an exercise that directly improves your performance of natural, everyday movements.
Lunges improve your strength on squats and deadlifts because you eliminate the “weak link” that might make weak the linked muscle

 

  • Mount Climbers.

 

Top 7 Exercises, 14 Days Weight loss Program.

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15 to 20 seconds.

Mountain climbers are a very energetic exercise which is a mix of cardio and strength training and works on the core, glutes, triceps & biceps, deltoids, quads, and hamstrings. This exercise burns the maximum number of calories and it improves body coordination and posture.
Mountain climbers are a multi-muscle type of exercise that works from the maximum joints and muscles simultaneously.
this exercise can be done every day in the Schudel.

 

 

  • Abdominal Crunches.

Top 7 Exercises, 14 Days Weight loss Program.

 

 

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6 to 10 Reps

Abdominal crunches are the best exercise to get properly abs and a strong core. the targeted muscle is Rectus abdominis.
The crunches are mainly just a core working exercise and burn fewer calories comparatively, but they move during a controlled manner, flexing and releasing the core muscles thus helping to build the abs. This exercise also can build your muscle strength.

 

  • Heels touch.

Top 7 Exercises, 14 Days Weight loss Program.

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Alternately 20 reps/ Each side 10 Reps.

The targeted muscles in this exercise are external and internal obliques. The former consists of the highest muscle, while the latter is that the muscle underneath it. This exercise is most famous for love handles. It will help create portability, steadiness, and adaptability in the hips and lower back.
Individuals with powerless centre muscles have a tendency to have a terrible stance and are at an expanded danger of lower back issues.

 

 

  • Jump Squats.

Top 7 Exercises, 14 Days Weight loss Program.

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10 to 12 Reps

Jump squats is the important exercies for improving overall explosive power, increasing your vertical jump, helping you sprint fast, adding muscle mass to lower body and far more.
This is a multi-muscle exercise which targets the quadriceps muscles group, core, claves and some minor muscles and multiple joints. This exercise can build lean muscle mass on the lower body and also helping to build stronger and  functional legs. This exercise trains the leg muscles to squat and jump with a high force.

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