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Exercises to build muscle and lose weight.
Gaining lean muscle mass while simultaneously decreasing excess body fat is frequently necessary to get a toned figure. Despite the seeming conflict between these objectives, it is feasible to work towards both with a well-planned exercise programme.
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Push-Ups
A traditional upper-body workout, push-ups work your chest, shoulders, triceps, and core. They are a great option for strengthening the upper body and accelerating fat reduction.
Starting in a high plank posture with your hands slightly wider than shoulder width apart, perform a push-up. Bend your elbows while keeping them close to your sides to lower your body. Using your chest and triceps, raise yourself back up to the beginning position. You may adjust push-ups by doing them on your knees if traditional push-ups are too difficult. Three sets of 8–12 repetitions are your goal. Try wall pushups or knee pushups as a starting exercise.
Pull-Ups
Targeting your back, biceps, and forearms with pull-ups is a difficult but very effective workout. They may be performed with little to no equipment, using a robust door frame or a pull-up bar.
Grip the bar with your palms facing away from you and your hands slightly wider than shoulder-width apart to complete a pull-up. Pull your body up until your chin is above the bar by using your back muscles to engage, and then slowly lower yourself back down. Start with assisted pull-ups using resistance bands or a chair for assistance if you are unable to perform a full pull-up. Three sets of 10–15 repetitions are your goal. Lat pulldowns or aided pull-ups are good places for beginners to start.
Overhead Press
The overhead press is a great workout for strengthening your triceps, shoulders, and core. It is an excellent choice for simultaneously burning fat and growing muscle because it activates a variety of stabiliser muscles throughout your body.
Start with the weights at shoulder height, palms facing front, and do an overhead press. Your arms should be completely extended as you lift the weights overhead and then back down to the starting position. Three sets of 8–10 repetitions are your goal.
Deadlifts
workouts for back pain include deadlifts, which are effective workouts that focus mostly on your posterior chain muscles, which include your hamstrings, glutes, and lower back. They are incredibly good in burning calories and increasing overall strength.
To do a deadlift, place your feet shoulder-width apart, take an overhand hold of a barbell or dumbbell, and lower the weight by hunching at the hips while maintaining a straight back and slightly bent knees. Focusing on maintaining perfect form throughout the exercise, bring the weight back up by using your glutes and hamstrings. Three sets of 10–12 repetitions are your goal.
Squats
Squats are a complex exercise that work your glutes, quadriceps, hamstrings, and core, among other muscular groups. They are quite good in increasing muscle development and burning calories.
Squats are performed by standing with your feet shoulder-width apart, bending your knees to lower your body, and pushing your hips back to simulate sitting in a chair. Keep your back straight and your chest high. Engage your glutes and push into your heels as you stand back up. Three sets of 10–15 repetitions are your goal.
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