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FULL BODY HOME WORKOUT | घर पर बॉडी बनाने का सबसे आसान तरीका | Students Special

इस वीडियो में हम लेकर आए हैं एक बेहतरीन Full Body Home Workout, जो खासतौर पर Students के लिए डिज़ाइन किया गया है। अब जिम जाने की जरूरत नहीं! घर पर बिना किसी इक्विपमेंट के आप अपनी बॉडी बना सकते हैं।

Why Full Body Workouts Are Effective

A full-body workout targets multiple muscle groups in a single session, ensuring that your body stays balanced and toned. Here are some benefits of full-body workouts:

Time-Saving: You don’t need separate days for arms, legs, or chest. A single routine works it all.

Improved Strength and Endurance: Full-body exercises help improve functional strength and stamina.

Calorie Burn: These workouts burn more calories in a short time, aiding in weight loss and fitness.

Flexibility: Can be done anywhere with minimal to no equipment.

Builds Core Stability: Full-body movements enhance your overall balance and core strength.

Workout Routine Breakdown

Here is the step-by-step routine for your Full Body Home Workout. Each exercise focuses on different muscle groups, ensuring a balanced and comprehensive session.

1. Warm-Up (5 Minutes)

Start with a light warm-up to prepare your muscles and avoid injuries:

Jumping Jacks – 2 minutes

High Knees – 1 minute

Arm Circles – 1 minute

Side Lunges – 1 minute

2. Push-Ups (Chest, Shoulders, and Arms)

Reps: 10-15

Sets: 3

Push-ups are an excellent bodyweight exercise that works on your chest, shoulders, and triceps.

How to Perform:

Start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your chest towards the floor while keeping your back straight.

Push back up to the starting position.

Beginner Tip: If regular push-ups are too challenging, start with knee push-ups.

3. Squats (Legs and Glutes)

Reps: 15-20

Sets: 3

Squats are one of the best lower body exercises that work your quadriceps, hamstrings, and glutes.

How to Perform:

Stand with your feet shoulder-width apart.

Lower your hips down and back, as if sitting on a chair.

Keep your back straight and chest up.

Push through your heels to return to the starting position.

Modification: Add a jump at the top for a plyometric boost.

4. Plank (Core Stability)

Time: 30-60 seconds

Sets: 3

The plank is a great exercise for building core strength and stability.

How to Perform:

Start in a forearm plank position with your elbows directly under your shoulders.

Keep your body in a straight line from head to heels.

Hold this position for the desired time.

Advanced Option: Try side planks or plank shoulder taps.

5. Mountain Climbers (Cardio and Core)

Reps: 20-30 per leg

Sets: 3

This is a dynamic exercise that targets your core, legs, and arms while giving you a cardio boost.

How to Perform:

Start in a high plank position.

Quickly bring one knee towards your chest and switch legs.

Keep the movement fast and controlled.

6. Burpees (Full Body and Cardio)

Reps: 10-12

Sets: 3

Burpees are a high-intensity exercise that works your entire body and boosts your cardiovascular fitness.

How to Perform:

Start in a standing position.

Drop into a squat position with your hands on the floor.

Kick your feet back into a plank position.

Jump back to the squat and then leap up into the air.

7. Tricep Dips (Arms)

Reps: 10-15

Sets: 3

Use a sturdy chair or bench for this exercise to target the triceps.

How to Perform:

Sit on the edge of a chair and place your hands beside your hips.

Slide off the chair, supporting yourself with your arms.

Lower your body by bending your elbows to a 90-degree angle.

Push back up to the starting position.

8. Russian Twists (Obliques)

Reps: 15-20 per side

Sets: 3

This exercise is perfect for toning your oblique muscles and strengthening your core.

How to Perform:

Sit on the floor with your knees bent and feet lifted slightly.

Hold your hands together or use a small weight.

Twist your torso side to side.

9. Cool Down and Stretching (5-7 Minutes)

End your workout with some light stretching to relax your muscles and improve flexibility:

Forward Fold

Child’s Pose

Cobra Stretch

Shoulder and Arm Stretches

Tips for Success

Consistency is Key: Aim to do this workout 4-5 times a week.

Progress Gradually: Start slow and increase reps, sets, or intensity as you get stronger.

Stay Hydrated: Drink plenty of water before, during, and after the workout.

Eat a Balanced Diet: Combine this workout with a healthy diet rich in protein, carbs, and good fats.

Take Rest Days: Allow your muscles to recover by taking at least one rest day per week.

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