7 best exercises, diet, tips

 7 best exercises, diet, tips and precautions to make your body at home

Anyone can make a body after going to the gym, but the real player is the one who makes a body at home. The player remembered, there is also a player in Bollywood, who makes a body at home. Yes, we are talking about Akshay Kumar.

It is said about Akshay Kumar that he does gym at home. He himself has said this. The amazing thing is that they do not even have equipment for the gym. Still, he can compete with many Bollywood actors in terms of body.

If you also aspire to build a body without going to the gym, then we are going to tell you some exercises, diet and tips that you can make a body at home. For this, you have to follow a routine exercise routine and a good diet chart.

Exercise to make body at home

Walk and running

The first way to build a body at home is the benefits of Walk and Running.  You can walk on the roof of the house and also run in the park near the house. With both of these, you can be active and muscles can also be strong.

skipping a rope

Skipping Benefits is the only exercise that activates many parts of the body immediately. Many parts and senses work while jumping rope, including your hand tricks, feet, toes, shoulder, Thai.

Rope jumping reduces body fat rapidly. It makes your feet strong with shoulders and hands. For this you need a rope at home. You can do this exercise on the terrace, courtyard, street or park.

Crunch

The muscles of the body are strengthened by crunches. By regularizing it, the muscles around the waist and around it become strong. In the beginning, you can do 5-10 Abs. Can increase its number gradually.

Your immune system, digestion, is also fine due to the crunch.  Crutches prove to be effective in making abs as well as making use of stomach muscles.

Push up

Push ups are common and popular exercises. You must have seen this while doing it to big brothers or friends. Men first start with this to build a body. This exercise may look easy, but it is very difficult to do.

Push ups bring energy to the entire body.This gives strength to the muscles and bones of the upper body ie shoulders, waist, arms and chest.With this new muscles are also created and triceps and biceps also increase.

Dips

Like push ups, the dips also look like simple exercise. But it is also very difficult to do.It also has a rapid effect.In the dips you have to lift the weight of the entire body on the hands and feet. This makes both arm and biceps strong.

You can resort to study table, table, bench or chair to hit good dips. You can also resort to a wall or boundary that is 1-2 feet high. In the beginning you can do three sets of 15-20 dips.

Body weight exercise

There are many types of exercises in body weight exercise. You must have done many of these exercises in school too. In these, you can do exercises like jumping, step up-down, squat, high knee running.

Body weight exercise also involves hanging with the feet. All these can also help you to keep fit, increase appetite and gain weight. With this you can get perfect body at home in a few days.

Cycling

You too must have cycled a lot in my childhood. With increasing age, you may have started traveling by bike or car instead of bicycle. But this is a very useful thing. You can go cycling in the park or on the road in the morning.

Cycling Benefits strengthen your body and muscles.It can also prevent heart disease and breathing problems.It also makes your Thai strong.

Best bodybuilding diet

Fruits, vegetables and sprouted gram and pulses should be eaten with fiber, protein and carbohydrates to build a body. These nutrients make your bones and muscles strong.

You should avoid oily food while building your body. Fresh and natural food will be good to eat. If you want to eat oily food then try it prepared in indigenous ghee or mustard oil.

Salad is the best option to eat with or without food. Try to have seasonal vegetables or fruits in the salad. In the winter season, you can take carrots, beets, turnips, oranges etc. as a salad. All of these are rich in essential nutrients.

Eating dry fruits is also beneficial to build a body. This gives you natural oils as well as protein and carbohydrates. Nuts like almonds, cashews, chuura give the body about 700 calories. Peanuts can also be taken in winter season.

Fruits are very important to keep the body active and energetic. If you eat seasonal fruits, the body will benefit from it.

Easily digest food at breakfast, lunch and dinner. For this, you can eat tur and moong dal, vegetable khichdi, dal-spinach, spinach-mustard. You can also eat eggs, chicken and fish. But it should not be too spicy or spicy.

Peanuts Butter Benefits Butter will also be good for making body. You can eat it by applying it on bread, roti or paratha.20 grams of peanut butter provides 120 calories.