Hello to all my viewers. How are you all?
I 'lm back again with a new post and
As you can see today’s video is an outdoor post .
And this post is going to be 20 mins morning workout for fat loss.
Plus toning means,
It's going to help all of them who wants
To lose fat and wants toning.
Today's workout is especially for beginners.
That's why we won't be doing much jumping and all.
And yes you won't be able to give much excuses because
There's no need for gym ,and no equiments will be needed in today's workout.
Let's get started
First excercise we'll do is High Knee Raises
Before i explain the exercise i'll tell you,
All the exercise that I'm going to give you
Are very simple, But
It's my promise if you do these exercises for 4 to 6 weeks regularly,
It will benefit you alot.
For first exercise you can keep your hands here or in front.
What you need to do is
Lift one knee
Bring it down
And than other one
You just need to remember, don't jerk to much
You can't do like this
So, you simply keep your hands here,
And
No need to fast too much.
Do it slowly
Whenever knee comes up breath out.
Just remember whenever you
Raise your legs
Than your heels
Should'nt go backwards like this
Should go forward.
Like this.
And you need to do
And do 2 to 3 sets
Definitely
Second exercise is very effect for your lower body
Name of the exercise is Dand Baithak
Now how to do it?
In modern times not many people do it but
Widen up lower legs means asa much as the shoulder width
After that inhale air
Inhaled air
Went down
Come up exhale the air
So, basically when you inhale you need to sit down
Coming up exhale it
And hands will move like this
I'll show you 3 reputation in flow
Like this
But let say you can't do this
You can simply
Legs in the same way
Hands in front
And
Perform squats
Sit parallel to the ground
Hold for one second
Come back
Breath out
This is when you can't do Dand Baithak
Do Dand Bethak or Squats
You need to do reputation
In one set
And 3 sets
before going to next exercise let me clear first that
This video whether you're a boy or girl
Anyone can follow
Third exercise that I'm giving to you will
Better your core strength and will reduce your
Tummy area
Name of the exercise is Mountain Climbing
But there are different ways of doing exercise
you need to keep
Hands
In this way
Basically you need to come in a plank position
Like this
After that you need to bring
One knee inwards
Breath out
Return
And
Next
Same with another leg.
Like this
But as you get used to this exercise
You can do fastly
Like this But start with slow.
Whenever knee comes in you
Try to squeeze your abs
Number of your reputations will be,
And 20 from this leg
And again you need to do 2 to 3 sets
Fourth exercise we'll do is Push ups which is good for body toning
Which is good for upper body toning.
Wheather it is you chest
Your shoulder, your arms
I'll show you
Same
As we did last exercise
We'll come in the same position
Like this
You just need to remember your lower back
shouldn't be very low and not high
After this
You'll slowly go down
And just make sure
Your chest
That should come between your both hands
Up
Breath out
Again go down
And Up
Do it
Very stably
But because we're making it for beginners.
So,if you can't perform full push ups
And you don't need to do anything
Keep your knees like this
Toes cross
And
Make exercise easier
But yes when
Your knee push ups practise becames good
you need to come
On normal push ups
Number of reputation for you I'll expect
Start from 10
Slowly slowly move to 12
Then on 15 and 3 sets
Fith exercise we'll do is Jumping Jacks
Surely,You guys have performed this exercise in school
As soon as your legs go out at the same time hands up.
Simple
One
Two
Three
Make sure your hand goes up
Five
Six
Seven
Eight
Nine
Ten
Eleven
Twelve
Thirteen
Fourteen
Fifteen
Five more
Seventeen
Eighteen
Nineteen
Twenty
This exercise will increase your heart rate
That is it will help you to reduce fat
You have do 3 sets
Before going to next exercise.
Firstly I'll give you one more advise.
You keep a timer With you While performing the whole exercise and you should have a target
that your whole exercise should complete in 20 to 22 minutes
Sixth number exercise is
For abs
It's a best exercise
Leg Raises
For which you need to
Lay down
Lie down staright
OK
Both hands will be a little Under hips
ok
Knee
Shouldn't be straight but a little bend
So that strain shouldn't come in your lower back
Ok
Join the legs
And lift it
Here remember don't lift too much
Means your hips
Will always touch the floor
From here we'll do
Whenever you lift the leg breath out
Easefully bring it down
Just remember don't jerk it
And if you're seeing my neck so you can keep it like this
Or you can
Keep it down
Whatever you're comfortable in Ok
And you
Focus on your whole
Abs area
Number of reputation in one set you need do is 20
But,if you're
not be able to 20 then
Try to do 12 then 15 and 20
You need to do two sets of 20
Seventh exercise we'll do
Butt Kicks
This exercise will strenth Hips means gluets and hamstring
Provide a good shape but there's a way for doing it
Because we don't need to do much jumping just keep both hands on waist and
From here bend your one knee
Means transfer the body on other leg
Like this again then
Other leg
I have seen many people doing like this
Don't do like this
You don't need to do jumping simple
While doing butt kick main thing is that you're knee
Shouldn't come forward
Means it should go backwards
Focus on squeezing Hamstring
Breath out whenever you kick breath out
Breath
Out
After that what will happen is your muscle will work properly
I'm sure you understood the exercise
Number of reputation 20 from this and 20 from this leg
That will be your one set and you have to perform 2 to 3 sets
Outdoor exercise is fun in itself
Fresh air, feeling very nice
Eighth number exercise we'll do is Plank To Push Up
This exercise with core strengthining will do body strengthening also
And toning as well
For doing you need to Hold
Like this,Parallely on you elbows and toes
And from here you come on your hand
Like this
and continue
Means Low Plank and then
High Plank
Keep doing normal breathing and
Don't hurry too much
Easefully do it taking your time
Number of reputation that you need to count
When you come from high plank to low that is your one reputation
You need to do 15 to 20 reputations and 2 to 3 sets
Ninth exercise we'll do Step Burpees.It's a good exercise
But because this video is for begininers we'll do Step Burpee
That I'll show you but when you means start doing step burpee nicely
Will become easily for you then go to normal burpeeing
That also I'll show you
For step Burpeeing you need to stand straight
Bend your knees and hands like this
From here bring one leg backward ok
Then bring another then go down
After going downing
With both hands come up And
Jump Breath out
OK I'll show you one more time
We were standing straight, got down
One leg back, another leg back OK
Bent down, left hand then came up
Jumped then, and stood staright
This is Step burpee and if you want to do normal burpee
Then how will you do
Done
Need to 10 in one set and number of sets 2 to 3
Tenth and last exercise is again for abs Crunches
For doing it
Lay down on the normal floor
Like this Ok
Legs will be like this bent and both hand at the back of your head
And from here you'll come up
When you come here then squeeze your abs and breath out
And easefully go down
Just remember you can't go fully down
Don't go more than that
Breath out
Squeeze abs muscle as much as you can
What happens in thse type of crunches its easy to do
Both leg in air and hand backwards
These crunches you can do
Do it with leg liftining or normal Try to do 20 reputation in one set
And because it's a last exercise perform 3 sets
This was our today's post
Came out of gym for content making for you guys
But it's my responsibility for you guys
I'll keep making good post for you
This post for all those beginners who want to lose fat will help them
You can do this much exercise after getting up in the morning
I'll keep bringining this types of post in front of you
Till then goodbye.