Gym Hero

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✓Tuna 🐟 fish Benefits of Tuna Fish High in Protein Aids in Weight Loss Promotes Thyroid Health Boosts Brain Function Rich in Antioxidants Tuna meat is literally loaded with protein with 42 grams in each can. Combined with just a few other high-protein foods, including even one serving of tuna fish in your diet can help provide your body with the protein that you need tuna fish has gotten a bad reputation over the years. Despite its multitude of health benefits, it’s considered more of a convenience item or quick dinner option rather than a staple in a nutritious ✓ Chickpeas Chickpeas are one of the greatest sources of plant-based protein. One cup of chickpeas contains about 15 grams of protein. This protein is important for almost all functions of your body – right from improving the health of the vital organs, muscles, and tissues to slowing down the aging process. Protein also helps control blood sugar levels and creates hemoglobin and important antibodies. I...

✓ Close grip bench press Bring your hands close together to transfer the emphasis from your chest to your triceps. The close-grip bench pressis a compound exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together. ✓ Rope tricep pushdown Triceps Pushdown - Rope Attachment Instructions. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. It is usually performed for moderate to high reps ✓ Overhead tricep extension Stand with feet hip-width apart, holding one dumbbell in your hands. Bring the weight overhead, extending your arms straight so the...

✓Barbell Bench Press Set up the bar before lying down.Set up the bar before lying down. Start with a very low weight if you've never done this exercise before, particularly if you don't have a spotter.Lie down flat on your back on the bench. Position yourself so that you can easily reach the barbell once you're lying down.Bend your knees at a right angle. Your feet should be flat on the floor. If you're tall enough, your legs can go off the end of the bench instead of the sides.   ✓Bent Forward Cable Crossover Move your arms upward and inward (being sure to keep, at minimum, a slight bend in the arms at all times) until either your knuckles meet one another or your arms cross at the wrists (whichever you prefer), while exhaling throughout the movement.Lower your arms in a controlled manner until they are at your sides, inhaling throughout the movement. ✓Chest Press This exercise targets the main muscle of the chest, the pectorals. It also u...

✓Hammer curl Increased Bicep Strength and Size. The hammer curl places the wrist at a different angle than other movements, adding variety to arm training ✓standing Cable biceps curl Only the forearms should move – keep your elbows in one place during the whole movement ✓Barbell Biceps curl Arm training, specifically biceps training, may find itself taking a backseat to main movements like squats, presses, and pulls (rightfully so). That said, the barbell curl and other bicep specific movements can and do serve a purpose for strength, power, fitness, and general training (not to mention that a well developed set of arms LOOKS great too ✓concentration curl The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout Important notes= Pay attention S...

 Beginner Warm-up Routine: Roll your head in half circles slowly,  from shoulder to shoulder.  5 circles in each direction Slowly roll your shoulders  forwards and backwards.  10 each way. Keep your legs stationary, and twist your torso,  left and right.  10 twists each side. Quad stretch:  Hold each stretch for 5 seconds. Do 3 on each side :

hey friends I'm Chandan. this is my first blog about health&fitness... i want to tell something here about health&gym tips,advice  it's just a intro about my blog that what will i post here and the subject of this blog... in near future i'm gonna share with you the fundamentals of workout. how to do exercise aka gym i'll give all important tips, advice for beginner to advance level.  thank you...