Pushups
Most common yet beneficiary, pushups would never let anyone be at ease and would slowly but surely build up the healthy muscles in your arms and shoulders.

Follow these easy steps–

• Lie face down on the floor
• Be at ease and put  your hands slightly wider than your shoulders.
• Extend the arms fully while you slowly push the body up
• Lower your body until your chest nearly touches the floor
• Repeat

It is the best exercise if you would want to target to specific muscles like Triceps, core muscles, chest muscles, deltoid muscles.

Lunges

The one exercise which can be done anywhere you want. It’s great for bulking up and fine -tuning leg and butts for a healthy muscles. Just make sure you don’t lean forward while doing one of this, keep your upper part of the body firm and straight.

Follow these easy steps-

• Take a big step to the front
• Lower the body until your thigh is parallel to the ground and your shin is erect vertically
• Push backwards on your heel to shift yourself back to your initial position.
• Repeat for the other one

This exercise will help you gain muscles in buttocks and gluts, Quadriceps and Core Muscles areas.

Squats

One of the only body exercise which is the simplest in the market right now which fine tunes and strengthens the lower body and is often one of the best workouts to gain body weight.

Follow these easy steps-

• Be erect with the  back straight and feet a little more than hip-width apart and eyes should be looking straight forward.
• Do not just bend the knees but make sure to move the butt a bit backwards
• Try to keep the breathing pace.
• Make sure to do a full squat by going down till the hip joints are lower than the knees.
• Hold the position for few seconds
• Exhale and keep the body breathing pace going.
• Repeat

This exercise will help you gain healthy muscles in Quadriceps, Hamstrings, Glutes, Abdominals and Calves.

Bench Press

Bench press is the decent  way to add muscle mass in our chest area. However, like every other exercise, it’s crucial to do this weight gain workout in a proper form. This is a good exercise for bulking up.Higher the weight, the more muscle you’ll build.

Follow these simple steps-

• You may begin by lying on the bench and holding  the bar.
• Begin without any weights and slowly keep on adding weights till comfortable.
• Hold the bar again and lock your elbows out before lowering the bar to the chest.
• With arms fully extended inhale deeply and raise the bar above the chest
• Bring the bar back to the original position and repeat the entire process.This exercise is will help you gain healthy muscles in Chest muscles, Triceps, Shoulders, and Back.

Crunches

Most of the time this particular exercise means to people to reduce belly fats and yes they do are right but what people never came across is the fact that doing crunches also increases the muscles mass and boost the core strength to have a perfect body weight and a desirable midsection.

Follow these simple steps-

• Lay down your body  on a carpet or yoga mat with knees bent and feet flat on the ground
• Inhale  and contract your abs while placing your arms across the chest.
• Exhale and lift your upper body while keeping your head and neck relaxed.
• Inhale and return to the beginning position.
• Repeat the entire process

This exercise will help you gain healthy muscles in Obliques and Rectus Abdominis.

If you’re returning to workout after covid recover, here’s what you need to know.

Taapsee Pannu, a woman of many skills, is an actress who appeals to our athletic side. It’s no secret that the Thappad actress enjoys physical exercise and follows her strict practice with zeal and perseverance. Taapsee Pannu’s workout programme is a well-balanced mix of strength training, cardio, and flexibility exercises that help her stay healthy, strong, and nimble.

Cardio 

 

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Taapsee begins her day in the same way as any other regular cardio bunny does. Jumping jacks, squat leaps, lunges, and burpees in succession. She also combines 30-40 minutes of regular jogging or cycling before her programme as a full warm-up and to increase stamina.

Weight training 

 

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Pannu believes in weight training to increase strength and maintain lean muscle mass. Every day, she works on a different portion of her body to get the benefits of an isolation exercise. Leg day includes workouts such as leg lifts, RDL, and squats. Taapsee’s back workouts include sets of rope lat pull-downs and bent-over rows, as well as core exercises to improve stability and strength. 

Circuit training 

 

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Taapsee also incorporates circuit training into her workout routine, which consists of a sequence of exercises that each target a different muscle group. Through this kind of exercise, she improves muscle while also burning calories quickly.  

Yoga 

 

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Her flawless posture and grace in movement may all be ascribed to her regular yoga practice. Taapsee likes stretching and finds it a terrific way to de-stress and relax in this fast-paced environment. 

HIIT

 

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HIIT exercises are popular among celebrities and fitness enthusiasts because they are a brutal yet effective means of burning fat and increasing metabolism. Short spurts of high-intensity activity followed by brief intervals of relaxation appear to be exactly up our fitness-obsessed celebs’ alley. 

Whether you’re a weightlifter or a yogi, you can improve your practice by cross-training. However, research shows that Yoga is everything your body needs to function at its absolute best. While many may accept this, some may feel pumping iron keeps the body young and strong.

Like life, Yoga and Weight Training both have their Yin and the Yang. If you think Yoga is easy, Yoga can be challenging, but it does lack the the ability to build additional strength and muscle past a certain point. Similarly, If you focus on weight training, you will for sure develop muscles and a physique that you were aiming for, but by disregarding mobility and a strong foundational level of fitness, you’ll be putting yourself at a higher risk of injury.

Let’s begin with the pros and cons of Yoga.

Pros of Consistent Yoga Practice:
– Achieve the balance through Yoga: Balancing is not a skill. It requires strength, stability, and muscle awareness. Continuous yoga practice will help you balance by strengthening and bringing awareness to the muscles around joints such as your ankle, knee, and hip.
– Calm yourself down and relax: It is a very soothing form of activity which allows your mind to switch off whilst you reconnect with your breath and listen to your body. Practicing yoga postures allows you to concentrate on many different facets of your body.

– Flexibility, Motion and Mobility: Yoga Poses held for several rounds of breath serve to create a deep connection to the muscle tissue, encouraging it to relax and stretch. In fact, many people notice a 35 percent increase in their flexibility after only eight weeks of regular yoga practice.

Cons of Only Practicing Yoga:
– Yoga primarily involves pushing exercise and if you only practice pushing motions, you’ll most likely have muscular imbalances, and end up with shoulder pain.
– Yoga does a great job of targeting your lower-body and core, but it just doesn’t give you a comprehensive workout for your upper body.
– When you go to the gym, you probably don’t need a personal trainer to help you figure out the treadmill or leg press. With Yoga, it may be difficult to learn to perform poses correctly without a trainer.

If you’re really looking to pack on muscle to your upper-body, to build a bigger chest, bigger shoulders, and pump up those biceps, you’ll need to do more than just yoga. Doing only Yoga might just limit your overall muscle growth.

Pros of Consistent Weight Training:

– Weight Training can be high impact, sweaty, adrenalin based, constant muscle contraction, weight bearing exercise which helps you load your muscles with the appropriate amount of tension to facilitate muscle growth.
– The risk of injuries is less. Having strong muscles limits the load that occurs through our weight bearing joints and provides the spine with great support, ultimately reducing repetitive strain. Thus decreasing the chance of injuries to the muscle groups you are working on.
– It helps increase metabolism. Research estimates that for every one-pound of increase you have in muscle mass, your resting metabolism rises by 30 to 50 calories. If you are trying to lose weight, this is definitely good news!
– An increase in bone density helps make strong bones which in turn helps to prevent fractures and osteoporosis.
– As you get stronger, you will ultimately reach a point where you need to push your muscles a bit harder to continue building lean muscle tissue. And that can be done through weights!

Yoga can help with building some muscle size through strength and mainly endurance work, but weight training is way more effective.

Cons of Only Practicing Weight Training:
– You could be limited to your mobility and flexibility. You might get the muscle and physique you’ve been wanting but you’ll be putting yourself at a higher risk of injury because of lack of mobility and omitting the strong foundation of workouts.
– The limited range of movement can lead to poor postural patterns creating pain and discomfort.

– Once you begin with weight training, you need to complete it with the correct technique or it can cause injuries.
– The rate of burning calories is not as good as you may expect. You need to keep a tab on your diet, focus on lean protein sources and choose fruits and vegetables as your carbohydrates during weight lifting.
– We agree with “No pain, no gain,” but overusing your muscles while engaging in strength training and sports results in varying degrees of pain that may persevere for several days.

According to research, doing a combination of both Yoga and Weight Training will help you move every part of your body and give overall strength. Yoga can help you get better at weight training, and weight training can improve your yoga practice. However, you need to experiment with your own body and understand the signals that could mean you are overtraining or under training.

A good base workout schedule is:
Monday : Weights
Tuesday: Yoga
Wednesday: Rest
Thursday: Yoga
Friday: Weights
Saturday: Rest
Sunday: Yoga

Listen to your body and understand what it requires. That is the best way to figure out what’s the best way of working out. Opt for Yoga if you feel lazy or have had a long day at work. If you feel like you have no strength, go for weight training and you’d know how much your body can give you. Working out can always be fun. Explore your options and achieve that well balanced body on a schedule that personally benefits you and your body, both mentally and physically.

Happy Training!