HOW TO BUILD MUSCLE IN JUST 15 DAYS OF WORKOUT

HELLO EVERYONE 

IN TODAY'S TIME EVERYONE IS BUSY IN THEIR JOB AND THEIR WORK 

SO SINCE I AM ALL FREE IT'S MY WAY TO KEEP YOU ALL FIT 

so let's begin with the classes 

FOR BOYS 
 IF YOU WISH TO MAKE MUSCLES
 FOLLOW THE STEPS

Everything needs a kick

And workout also starts the same 

Warm-up your body by following exercises

1. SQUATS 

 Squats don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back, and your butt too.

                                            YOU NEED TO WORK FOR 30 SECONDS

2.   ROCKSTARS

      Working for rockstars can open up your body and will make you do up the                                                         exercise effectively

3. Arm circles backward

This unintimidating warmup gets your blood moving and can help to build muscle tone in your shoulders, triceps, and biceps. What's more, it can be done pretty much anywhere — even in your living room while you're binge-watching your favorite Netflix series.

4.HIP OPENING 

       Releasing Stress – One of the main benefits of hip openers is stretching and strengthening muscles that are directly connected to our stress response. ... When hips are open, there is more range of movement, better circulation, and more support for the muscles of the back and the spine

5. SL SQUATS 

Lowering on one leg requires serious control and stability, so you'll build lower body strength. It fires up smaller muscles to balance your body, which can help avoid injury.

6. STAR TOE TOUCHES

Stretching the back and hamstring. The classic standing toe touch will stretch the hamstrings and the four muscle groups found in the back of the high targets abs
You may also perform the toe touch as dynamic stretches and not only static stretches.

WELL DONE  GUYS YOU HAVE COMPLETED THE WARM AND AND SIMPLE STRETCHING OK SO FINAL ROUND 

 

“Of course it’s hard. It’s supposed to be hard. It is very easy, everybody would do it. Hard is what makes it great.”

1. UP DOWNS 

Up-Downs are excellent for building strength and power in the legs, core, low back, and upper body. Starting position: Stand tall in an athletic stance with your feet shoulder-width apart, eyes looking forward.

2. WIDE PUSH-UPS  

                                           3. Reverse plank 

 The reverse plank is an excellent way to strengthen your core. It's especially good for the muscles in your lower back, your hamstrings, and your glutes, but if you are properly braced, your abs will also feel the pinch.

4 HIGH PLANK KNEE CROSSES

Not only is it a killer core exercise, but planks help tone your shoulders, obliques, and legs from heel to hip. This move also strengthens the deep muscles of your low back, so it can help with lower back pain.

                              5     HIGH PLANK JUMPS 

Plank is a great exercise to develop core strength and to alleviate lower back pain. By adding the jumping jacks movement you're turning this exercise into a great cardio workout that elevates your heart rate and burns even more calories

THIS ALL EXERCISES WILL MAKE YOU FEEL TIRED, OR CAN  CREATE PAIN
BUT DONT FORGET WHAT YOU WANT DO IT REGULAR

EUREKA GUYS CONGO  YOU ALL HAVE COMPLETED THE EXERCISE 

IF YOU WORK DAILY FOR 15 MIN 

 YOU WILL START MAKING YOUR MUSCLES 

ANY QUERIES COMMENT ME IN COMMENT SECTION 

I WIIL REPLY  ALL YOUR QUESTION 

IF THERE IS WRITING MISTAKE THEN I APOLOGISE 

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