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• Listen to your instructor and stay calm with good friendship with your peers. Ask questions on how to do.
• Always start with 15-20 minutes of FITNESS: Stretching (Warm up) is the foremost practice before lifting: Bending (forward and side wise), Chin up, Push up, Twisting, Skipping, Jumping, Running, to make your body warm enough not to get muscular sprain or strain or rush of blood movement to/from heart. It is same for male, female or children.Good for digestion, stress reliever, mindfulness training, Mental healthiness, Depression, Socialization.Winter is a good time to reduce your fat body. Don’t use other tech heaters, better jump, skip.
• Don’t mix all in a day (Like don’t do  biceps and triceps in the same day).
• Take rest intermittently, and drink water, but don’t eat within 2 hours before gym works.
• • Squats: 20 seconds                   Rest: 10 seconds
  • Jumping jacks: 20 seconds    Rest: 10 seconds
  • Push-ups: 20 seconds             Rest: 10 seconds
  • Lunges: 20 seconds                  Rest: 10 seconds
  • Jumping jacks: 20 seconds     Rest: 10 seconds
  • Push-ups: 20 seconds              Rest: 10 seconds
  • Lunges: 20 seconds                   Rest 10 seconds

  This is the basic 4 minute protocol you should repeat the circles 4 more times for a total of 20 minutes. This is easy and fast way to finally burn fat and strengthen your body. Don’t think twice start this circuit immediately.

   

Following are : BICEPS, TRICEPS, CHEST EXERCISES

BICEPS EXERCISE:

TRICEPS EXERCISE:

CHEST EXERCISE