Mujhe weight bdana hai but mujhe stomch mota nhi krna hai iske liye kuch suggest kijiye please
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Perform compund exercises. Compound exercises (or multi-joint movements) work several large muscle groups at once and thus you get better overall body responses. By working a larger amount of muscle, compound lifts burn more calories, stimulate a greater release of fat-burning and muscle-building hormones, and are also more useful to everyday activities and sports. Examples of multi-joint movements include squats, deadlifts, lunges, step-ups, swings, snatches, bench presses, incline presses, shoulder presses, seated or bent over rows, lat pulls, pull-ups, chin-ups, dips, push-ups, high pulls, clean and presses, etc. Another important aspect of your training routine that should be stressed is that the majority of your resistance training should be comprised of free weights (dumbbells, barbells, and other ?free? weighted objects) as opposed to machines. The following exercises are the most effective multi-joint free weight exercises (In no particular order) that should make up the majority of your routines: ? Standard barbell deadlifts ? Romanian deadlifts ? Barbell back squats ? Barbell front squats ? Barbell overhead squats ? Dumbbell lunges (walking or standing) ? Dumbbell step-ups ? Barbell clean & presses ? One arm snatches ? One arm swings ? Two arm swings ? Barbell high pulls ? Barbell or dumbbell incline or flat bench presses ? Dips ? Push-ups variations ? Pronated grip pull-ups ? Supinated grip chin-ups ? Lat pulldowns (supinated, pronated, or neutral grips) ? Barbell bent over rows ? One arm dumbbell rows ? Renegade dumbbell rows ? Seated horizontal cable rows ? Overhead barbell or dumbbell presses ? Dumbbell squat & presses In addition, a stable and strong core is highly important to perform free weight exercises and to prevent your spine from injuries. Hence, Abdominal and lower back strengthening workouts are highly recommended. To know more about the proper ways to perform these exercises and to get a training program specific to your needs you can get back to me.
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