Get strong with exercise and yoga at home, There is a desire to have strong and wide shoulders.
For this, people also sweat in the gym for hours but do you know, you can get wide and strong shoulders at home.
Getting a strong and attractive body at home is not a big deal, but for this, the most important thing is to take a resolution.
If you have taken a certain time for exercise, follow it regularly. In addition to regular exercise, a nutritious diet is also very important for strong shoulders. Let us tell you how at home you can make your body fit and strong. Also, eat after exercising or yoga healthy foods
Through exercise
Get strong with exercise and yoga at home you will get strong nutrients. There are some exercises for strong shoulders that do not require a trainer, you can do it without the help of a gym instructor. Some exercise types are:
Do push-ups
Push-ups make the shoulders strong and wide. To do push-ups, first lie down on your stomach. Now keep both palms on the ground parallel to the shoulders and keep the chin close to the chest, the forehead is towards the ground.
Now straighten the arms and lift the body upwards, the entire weight of the body should fall on your palm and knees.
After this, bring the body down again and try to touch the ground with the chest. Initially reduce push-ups and gradually increase push-ups as stamina increases.
Press shoulder
The shoulder press makes your shoulders and arms strong. To press shoulder, sit on the chair with dumbbells in both hands and spread both legs on the ground.
Keep your head straight and slowly move the dumbbell down and up. Start it for a short time, then increase its steps later.
Through yoga
Get strong with exercise and yoga at home. Apart from exercise, you can also do yoga to make the shoulders strong. You can easily try yoga postures at your home. also, you will get minerals in the body.
Some yogasanas are:
Garunasan
The muscles of the arms are not only strengthened by Garunasana but also the balance of the body remains. It is a suitable yogasana for wide shoulders.
Stand upright to do this. Now bend the right knee and place the left thigh on the right thigh. After this, make the left foot completely based on the right foot so that the left toe touches the back of the right foot.
Now place the right elbow on the left elbow and place the palms in the posture of salutation. Keep the arms and shoulders straight. Also, do not let the knees bend too much.
Breathe normally during the entire process. Now draw the breath keeping the head, shoulders and waist in a straight line. Exhale slowly and come back to normal.
Repeat the same process by bending the left knee. Initially try it two to three times, later do it 10 to 12 times.
Surya Namaskar
Surya Namaskar cures many diseases and also keeps the body fit. By practising Surya Namaskar daily, your shoulders are also strengthened. Surya Namaskar is like strength training.
Do this asana in the morning. Initially do this for 5 to 7 minutes, later you can increase it to 15 minutes.
Bhujangasana
Do Bhujangasana to make shoulders wide and strong, it also helps in making balls. It also reduces abdominal fat and makes the spine strong.
To do this, lie flat on your stomach and keep both hands under the forehead. Keep the toes of both feet together. Now raise the forehead and keep both arms parallel to the shoulders so that the weight of the body falls on the arms.
Now lift the front of the body with the help of arms. After this, stretch the body and take a long breath. After remaining in this position for a few seconds, lie back on your stomach.
A nutritious diet is also important
A nutritious and healthy diet is more important than the exercise required to stay fit. If you do regular exercise and are consuming junk food then you can never be fit.
So to get strong and wide shoulders, make a diet chart, include vitamins, minerals, proteins, carbohydrates, iron etc. in it. Regular exercise is very important to get strong and wide shoulders at home.
If you are having trouble doing these tips, then initially you can take help of a good trainer.
Knowledge is more important you will get better.
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