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Fitness is the most important part  in our life..... Fitness: 3 exercise for weight loss in 20 day

n today’s every one wants to look healthy and fit.but due to sedentary life , busy schedule, lack of exercise , or lack of time ,makes men fatty and unhealthy ,today will tell you how to loss weight or burn 1000 calories in each session.we not suggest you hard exercises will tell you the best exercises which will easy for you.we have lots of methods for weight loos like ,Cardin kick boxing ,Power Yoga ,Running,Pilates.we are not going to tell all this methods one by one, we just dissolve all this methods and give you the best of best exercises for your daily routine which will help you in weight loss or easy to perform.

1. JUMPING JACK : 

For start any exercises we need to warm up first ,jumping jack is the best exercise for warm up because it increase heart rate , increase blood flow to muscles throughout the body and decrease the risk of muscle tear or body spasm,Jumping jack target different muscles of the body like Glutenous muscle ,calf muscles ,Achilles tendon all muscles together perform Jumping jack.By doing jumping jack you can burn 300 calories in 20 minute.

2. BUR PEES 

This is an advance aerobic exercise it is used for muscle strength training or also helps in fat burn.This exercise are mostly used in sports person or military persons,There is large number of muscles are used in bur pees ,examples pectorals major or chest muscle ,triceps muscle,abdominal muscles ,glutenous muscles, quadriceps or hamstring muscle.It will also increase blood pressure or heart rate when we performing this exercises .you can burn 500 calories in only 10 minute of bur pees exercises.

  3. JACKKNIFE CRUNCHES

To target abdominal muscles jack knife crunches is best or advance way of exercise.This exercises help you to sharp your stomach muscle or build abs .Jack knife crunches mainly target the rectum abdominal muscles which found in middle of stomach.this muscles also known as abs muscles because rectum abdominal is bound for making six-packs abs.You can burn 200 calories in 20 minute by performing jackknife crunches. By 1 hours of this exercise schedule you can burn 1000 calories in each exercise session.Do this exercises daily and you can loss your weight up to 5 kg in 20 days.Before performing any exercises you should consult your doctor or physiotherapist .Do stretching exercises before and after the exercise . you can take 5-10 min break between each exercise.
6 Simple Exercises to Get Rid of Jiggly Arms


These exercises can be done at home, and some of them require 1-2 kg hand weights (dumbbells) or heavier if you want.

1. Triceps Dips:

You will need a stable chair to perform this exercise. Place your hands shoulder-width apart on the chair, while your bum is in front of the chair. Your legs should be bent on the floor about hip-width and your back close to the chair. Now straighten out your arms but always keep the elbows slightly bent. Then slowly bend your elbows and lower your body towards the floor until your arms are at about 90 degree angle (you will feel tension in the triceps) then press with your arms and push yourself back up to the starting position. Repeat 10-15 times.

2. Push-Ups:

Get on the floor with your hands under your shoulders. Keep your elbows close to your side and then lower your body. Then return to starting position. If you find it too hard, change your starting position so that your knees are bent and touch the floor. Repeat 10-15 times.

3. Tricep Kickbacks

For this exercise you will need 1-2 kg weights. Hold your weights and get on the floor while your knees and toes touch the floor. Bend your upper body forward from the hips up and bend your elbows at 90 degree angle. Now extend both your arms backwards while your palms facing each other. Feel the tension in the triceps and return to the starting position. Do 3 sets of 8-10 repeats.

4. Triceps Extensions

You can do this exercise by standing or lying on the floor. You will also need 1-2 kg weights.If you lie on the floor:Lye on your back and raise your arms above your chest. Keep your elbows slightly bent and not locked. Now bend your elbows at 90 degree so the weights reach the floor. Your elbows should be on either side of your head. Lift back to starting position. Repeat 15 times.

5. Bent-Over Row 

Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up. Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders. Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other). Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.

6. One arm Push-up 

Lie on your left side while your knees are slightly bent. Put your left arm on your right shoulder. Then press your right palm into the floor until it’s straight and lift your upper body. Repeat 10 times, and switch sides.

                                 

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