HOW TO BUILD MORE STRONGEST LEG

Leg exercise is co -related with our diet and exercise.
   
     Many of the people only doing exercise but not take efficient diet which is most useful our health.

(DIET)÷
(NoN- VEG.)1.Meat
                      2.Egg
                      3.all variety of flesh which is                             optimise our body to big               builder.
        ( Veg .)
1.we eat all fresh fruits.
2.we consume lot of water which is more useful to our body.
3.seeds is transmit our body to healthy life.

In addition ,we also now that if we eat variety of fruits ,it's most helpful our body .

A gym person can makes our strongest legs,they doing some exercise we can in everyday life .
1.Runnng
It is most important exercise for legs.
2.squat
3.rope skipping.
These exercise is doing in ground .

And these type of exercise doing in gym.

WORKOUT PROGRAMS➤

• Barbell Squat. 4 sets, 4-6 reps
• Dumbell lunges. 4 sets, 12 reps each leg.
• Leg press. 3 sets, 12-15 reps.
• Lying Leg Curls. 3 sets, 12 reps.
• Leg Extensions. 3 sets, 20 reps.
• Standing Calf Raises. 4 sets, 12 rep

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HOW TO BUILD BIGGER CHEST

IF YOU TRAIN A BIG COMMERICAL CHEST...(TRAINNER )

you’ve probably noticed Monday is National Bench Day.Also the boys worng routnine . Everyone seems to be training their chest. Tuesday is often National Bench Day part 2 with more of the same.thus most of the younger have some exercise.

But how do you train your chest efficiently for maximum growth? In this post I’ll explain you which mistakes you must avoid to build a bigger chest and the right method to increase your chest .

Top 3 chest building mistake

1.ISOLATION EXERCISE ::when you do exercise  you can't stress on chest with heavy weight.

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How to make abs...

The specific rules and exercise to make our body fit and healthy.

1.when  we squared,thrust,crunches,ropeskeeping,and running.The best exercise on 
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ABDOMINAL HOLD

This is the sort of move that looks so wonky, you sure hope your roommate doesn't catch you doing it — unless she also gets to see you look stellar in a bathing suit, in which case she just may pull up a chair.
  DO IT.

• 1.Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your KNEES.
• 2.Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
• 3..Hold this position for as long as you can — aim for 5 to 10 seconds.
• 4.
  
  Lower yourself down and repeat.
• Continue this exercise for 1 minute

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