10 most common exercises

SOME COMMON EXERCISE FOR                             MUSCLES  GROWTH   How to muscle growth Skeletal muscle is the most adaptable tissue in your body. When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what’s called muscle injury. When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated. They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber. Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like: sending the cells to your muscles after exercise forming new blood capillaries repairing muscle cells managing muscle mass For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you’ve done. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscle

                     Top 5 high protein food  1.  Protein-rich food for vegetarians   mainly comprises protein-rich vegetables, nuts, and milk products. Most of the items mentioned here are easily available in a nearby grocery store. Here is the list of vegetarian protein sources: 1.Lentis Lentils or locally known as ‘masoor ki dal’ are lens-shaped seeds, are rich in dietary fiber like any other pulse seed and are known to greatly benefit the heart health and improve blood sugar levels in the body. Protein Content- 9gm Calorie Content- 115Kcal Diet- Simply baked and lightly seasoned, soup, stew, curry Edamame Beane                                  Fondly known as ‘bakla ki fali’ in the local markets and stores and is known to relieve as well as prevent the occurrence of prostate cancer, cardiovascular diseases, age-related brain diseases, and inflammation. Protein Content- 11gm Calorie Content- 112Kcal Diet- Roasted and lightly seasoned, hummus, salad 3.Green peas Green peas or our ver

Start Position:   Stand straight with good posture, with arms slightly bent at your sides, holding the barbell. Keep your elbows tight to your body, and palms facing forward.  You will get the best bicep workout (working long and short heads) if you start with a wider grip – slightly wider than shoulder width – and then with each progressive set slightly narrow your grip. Technique:  In a controlled motion, contract the biceps to curl the barbell to just short of vertical without resting, then return the barbell to start position.  Keep a laser focus on your biceps, and feel the contraction and burn at the top. Sets / Reps / Rest: Muscle Mass and Size: 3-4 / 6 to 12 / 30 seconds Muscle Hardness and Density:  3-4 / 3 to 6 / 90 seconds Variations:   Start with a wide grip on your 1st set, and narrow your grip with each successive set, until your last set is slightly less than shoulder width. NOTE: A straight barbell can put strain on your wrists, especially as you age. So if barbell

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