- Push-ups: Primary push-ups are mainly targeted towards the pectoral chest muscles and the shoulder muscles. Commence your push-ups with the high plank positions with keeping your hands firmly on the ground, exactly underneath your shoulders. Make sure that the spine is kept neutral. Next, lower your body down till the point when your chest is right above the floor. Push yourself up in order to complete one repetition. Perform one set incorporating 15 repetitions as a warm-up and then 2-3 sets of 10-15 repetitions as a finisher.
- Pull-ups: This majestic exercise targets Lats and Arms. Firstly, grip tightly a pull up bar and using your arm strength pull yourself up over the bar by making sure that there is a slight arch in your back. Now slowly lower yourself down until your arms are completely stretched to finish one rep. You should perform 2-3 sets of 10 reps in the beginning and then two sets of 10 reps as a finisher.
- Squats: The primary targets of squats are Quads, Hamstring and Hip Flexors. Get into the starting position with your legs shoulder width apart. Keep your hands folded together at your chest. Start coming down by keeping your knees firm and hips clasped. Sit back using your hips as you were sitting in a chair. Go deep within and return to starting position to finish one repetition. You could do 4-5 sets of 15 repetitions each as a warm-ups and 2-3 sets of 15 repetitions each as a finisher.
following are the few golden dietary tips one must adhere to:
- Eat 3 meals a day with pre- and post-workouts.
- Ensure you intake sufficient number of calories at every meal and snack through beverages and food.
- Add plenty of carbohydrates into your diet such as boiled potatoes, cereal, rice, pasta, fruits and vegetables.
- Increase the amount of proteins in your diet by including soya products, milk, eggs.
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