Top 10 Exercises To Get Fit.

This articale will gives you userful tips on Weight Loss, Muscle Building, Compound Exercises, Motivation, Fitness Equipment, Clothing, Cardio, Health, General Fitness and Workouts.

Top 10  Exercises To Get Fit.

• Daily 20 Squats

The good old traditional squat should be a part of any strength workout your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better.

only 20 squat protocol is very useful for your body.

Back squat – the weight bar is held on the back of the body upon the upper muscle, near to the base of the neck. Alternatively, it may very useful to be held lower across the upper back and rear deltoids. Altogether, these data is effective suggest deep squats, when adequately supervised, do not impose damaging forces to the knees.

Front squat – in this type of squat technique the weight is held in front of the body across the cleavage and deltoids in either a clean grip, hold it as is used in weight lifting, or with the arms crossed and hands placed on top of the barbell. It will also gives u best results as you expect.

· Bent over Row

A bent-over row is a very useful exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both body and powerli ting. It is a good exercise for increasing strength and size of muscles

Two arm barbell bent over row: This type of exercise uses both arms to lift a barbell from the floor to the stomach in a bent-forward position. In this exercise hands are kept pronated and the back straight.

· Daily 30 Dips

Daily 30 dip or push-ups is an exercise used in strength training. Narrow, shoulder-width dips primarily train the triceps, with major synergistic being the anterior Deloitte, the pectorals muscles and the rhomboid muscles of the back (in that order).

Generally dips are done on a dip bar, with the exerciser's hands supporting entire body weight. For added resistance, weighted vest, or by wearing a backpack with weights in it. A dumbbell weight may also be used between the knees For less resistance, an assisted dip/pull-up machine can be used which reduces the force necessary for the exerciser to elevate their body by use of a counterweight. One may also use bands hooked under their feet to help if they lack the strength to properly perform a dip.

· Daily 25 Bench Press

Daily 25 bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles such as the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers

Most of the people who suffer from shoulder injuries can use a specialized designed bars that allows them to hold the bar in a neutral grip, it will help to reduce the amount of external rotation & fluctuations on the shoulder. It also engages the shoulder more efficiently with weight & increasing power in upper body movements. the Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion reduce & it will help to build chest muscles very efficiently without any damage in body part.

· Daily  Lunges

This exercise will help to leg extension is a resistance weight training exercise that targets the muscle in the legs. This exercise is done using a machine called the Leg Extension Machine. Most of the gym and weight rooms will have the machine in their facility & it is commonly used for leg exercise. The leg extension is an isolated exercise targeting one specific muscle group in the legs. It should not be considered as a total leg workout, such as the squat or dead lift but it will help to improve your leg muscles.

· Daily  Crunches

This exercise will help to build & protect your stomach muscles, crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the stomach. Injury can be caused by pushing against the head or neck with hands & it is very painful. The difficulty of the crunch can be increased by lying on a bench or holding a weight under the chin, on the chest. Crunch exercises may be performed efficiently  on exercise balls.

· Cycling

Cycling quickly became an effective activity after bicycles were introduced in the 19th century. Today, over 56 percent of the human population knows how to ride a bike Cycling . it is the use for  transport, recreation, exercise or sport. People  loved to engaged in cycling are referred to as cyclists,  bikers, or less commonly, as bicyclists Apart from two-wheeled bicycles, "cycling" also includes the riding of unicycles, tricycles, quadracycles, recumbent and similar human-powered vehicles.Cycling, also called biking or bicycling, is the use of bicycles for transport, recreation, exercise or sport.

· Skipping rope.

It is very usefull workout technique, A skipping rope or jump rope is a tool used in the sport of skipping/jump rope where one or more participants jump over a rope swung so that it passes under their feet and over their heads. 

• Swimming

Swimming is the self-propulsion of a person through water, usually for recreation, sport, exercise, or survival. Locomotion is achieved through coordinated movement of the limbs, the body, or both. Humans can hold their breath underwater and undertake rudimentary locomotive swimming within weeks of birth, as a survival response.