Few Important Free Hand Exercise to Weight Lose

All those people who are a little healthy or over weight, and trying to lose few more weight, this topic is most important for them. This is most important free hand exercise that I believe. You can do it alone in your home. Around 30 minutes may be takes to complete all these exercise. Lets use your few extra time for your health. If you do these 5-6 exercise daily, then you will lose your few extra weights with in 1 month. It will not only make you to weight lose. It will fresh your mind for the whole day. Let’s discuss about those exercise.


Sit up

This is one of my favorite exercise for abdominal (Abs) part of the boy. If we get a strong abs, we will get a better support for walking, running and when playing something. Sit up known as Curl up, Crunch also for different countries. In my view they all work as same for abs. Now see how to do this exercise.

1) Lie on the floor with your knees bent, keep a distance of several inches between your two knees. And your feet will flat on the floor. Keep your both hand beside your ears.
2) Now Bent the upper body from your waist. Try to contact your abdominal muscles while pressing your lower back in to the floor, and lift your upper body up.
3) Keep your upper body up around 30-40 degree angel for few seconds.
4) After that, keep slowly lower your back and shoulder as the normal position of lie.
5) Do it three set, each set with 8-10 Sit ups. It mean three set = total 24-30 Sit ups.


Side Twisting

Stand on the floor and stretch you both leg beside. Keep a distance of 22-24 inches between two legs. Spread you both hand just beside of you. Then keeping your upper body down by bending from waist, and take your rite hand behind as much you can. At the same time touch your rite foot finger with your left hand. Hold 2-3 seconds. Now do the same as, keeping your left hand behind your body. At the same time touch your left foot finger with your right hand. Do it 20-25 times each set of three set in a day.

Front Back Bending

Stand on the floor. Keep a 12 inches distance between your both leg. Now up your both hand strait on your head. Keep in remind, your both hand will be up towards sky. Now bend your upper body from your waist and try to touch your foot finger. Hold 2-3 seconds. Then stand strait again and bend your upper side towards your back as much you can. Repeat this 25-30 times of three sets.

Side Bending

Stand strait on the floor and keep few distances between your two legs. Now keep your both hand up together. Remember your both hand’s finger will touch with each other. Then bend your upper body from your waist – towards your left side as much you can. But don’t bend your body in front. Do the same thing to your rite side. Do it 15-20 times of three set.



Crunch

Lie Strait on the floor. Keep your both hand just under your head. At this position, raise your upper part of the body from head to shoulder up as much it possible. Hold 2 seconds. Then return back to the first starting position. Remember your elbow will not touch the ground any more. Do it 10-12 times of three set in a day.


You can add Skipping and Cycling in this exercise chart. If you have no rope for skipping, just practice it as shadow. Do it 200- 300 jumps in a day. It is also more effective for your full body worm up.


At first make a daily routine of these exercises with a good low calories diet chart. And follow it 6 days in a week. Take one day rest in a week. In this way, my challenge you will get a slim and solid fat less figure that you never think about for yourself.




~Shamik~

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Good Weight Lose Tips And Diet Chart

Everybody knows that Fat is such a things which takes our life towords dead line. Reason of nothing but the extra or un necessary fat in our bodies are calling few very dangerous disease. After that many of us trying to lose few weights. May be till then its going too late that we fails to recovery.
If you are over weight, it means many life threatening diseases may enter any time in your life. Here my suggestion is, If you are young and you lose few weight and maintain a ideal (Slim) body, then you will not only look beautiful to others but your body will protect many dangerous diseases to enter in your life. So what we thinking about? To lose weight? Lets do it.


I am providing few very importance tips bellow that will help you to lose weight –


* At first makes a dream to do any thing for lose weight and determine about it.


* You need to set your goal and starting your first day of it, with exercise and diet both together. If you thinking for only exercise or only diet to make your weight lose program successfully, its wrong. After few days you will be frustrated, when you will see the progress is very slow. The better I like to say, make a routine with few essential exercises a good diet chart and follow it everyday.

* Don’t keep your stomach empty as very long periods of time. Specially when its afternoon or evening or going out side with friends. If you have a empty stomach then, you must go for junk food or some drinks like, Cold drink, snaks, cheaps, pizza etc. It will increase your body weight more with more extra fat.

* Try to take such kind of food, which has very low calorie or fat. Fresh fruits, vegetables as more you can. This food will not only low in fat but are also high with other nutrients and fiber which keep your body to be more healthy and lose weight.

* Take a glass of water before taking meal or dinner. After that take another glass of water after you take meal or dinner. It will be more good if you eat a plate of green salad just before lunch and dinner.

* Eat proteins, but be conscious about it. Avoid the yellow part of the eggs, oily fish, the skin of fishes its include a large amount of fat. Avoid red meats. Avoid all other high calories food totally like cheese, burger, cakes, pastries, tanduri, Chocolate, ice cream etc.

* Drink water as many u can. Try to drink 2-3 lit. of fresh water each day.


* Eat slow when you taking meals or dinner. Try to bites at least 12-14 times when you taking food.

* Don’t ever over eat . Take small food 4-5 times in a day with lots of water and low calorie fruits, but don’t eat too much food at one time. Remember one thing our bodies need energy to keep active all our body’s function properly. We gets that require energy from food. If we over eat, it means we taking excess energy in our bodies. This excess energy store in our bodies as fat.

* Drink tea or coffee, but with out sugar is the best option to get a good result for your health.

* Follow a good diet chart with lots of fresh water and fresh low calorie fruits.

* Regular exercise is another main part to weight loses, if you like gym then its well. Otherwise free hand exercise is the best at home. 30-45 mins exercise enough for a day. Just choose all those weight losing exercise and do it regularly.

* If you are too busy at office or some other job, then try to increase your physical movement as much you can. Take a 5 mins walk after every 2 hours.

* Make fresh water as your favorite drink. Drink one glass of fresh water in every one hour. Don’t shame or fear to go toilet a many number of times, and don’t reduce you drinking of water for that silly reason.


Following in this way, you will get you dream figure with in few of days. My experience say, if you follow the all above points continue 45-60 days with few good weight lose exercise, I assure you that you will lose around 4-5 kgs (depend on you) in those days.

To know more about all those essential weight lose exercise, see my weight lose exercise section.


Regards,
Shamik

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