10 MINS BODY BUILDING - JUST FOR 30 DAYS

on
Best Morning Exercises to Boost Energy and Look more attarctive in body building-JUST FOR 10 MINS!!

1. Crunches

What it targets: Upper abs
How it helps:
Crunches isolate the abdominal muscles and help build definition in the upper abs.

Benefits:

  • Strengthens core

  • Tones upper abdominal area

  • Helps improve posture

2. Plank

What it targets: Entire core (abs, obliques, lower back)
How it helps:
Planks build stability and overall core strength without straining the back.

Benefits:

  • Builds deep core muscles

  • Enhances balance

  • Improves spine support

3. Leg Raises

What it targets: Lower abs
How it helps:
Leg raises help shape the lower section of the abs, which is harder to train.

Benefits:

  • Strengthens lower abs

  • Defines V-line

  • Improves hip flexibility

4. Bicycle Crunches

What it targets: Abs + obliques
How it helps:
Combines twisting and crunching, ideal for side abs and full core.

Benefits:

  • Burns more calories

  • Improves muscle coordination

  • Shapes the waist

5. Mountain Climbers

What it targets: Abs + cardio
How it helps:
Fast-paced core workout that burns fat and tones abs.

Benefits:

  • Boosts metabolism

  • Strengthens core

  • Full-body calorie burn

SHOULDER EXERCISES (To Increase Width & V-Shape)





1. Shoulder Press (Dumbbells or Barbell)

What it targets: Front and side deltoids
How it helps:
Builds overall shoulder mass, making shoulders look broader.

Benefits:

  • Builds strength

  • Increases shoulder height and size

  • Improves upper-body posture

2. Lateral Raises

What it targets: Side deltoids (for width)
How it helps:
This is the BEST exercise to make your shoulders look wider.

Benefits:

  • Expands shoulder width

  • Adds V-shape to the body

  • Improves shoulder symmetry

3. Front Raises

What it targets: Front deltoids
How it helps:
Helps build shoulder definition and enhances upper-body aesthetics.

Benefits:

  • Improves shoulder strength

  • Builds front deltoid muscles

  • Enhances stability

4. Upright Rows

What it targets: Upper traps + shoulders
How it helps:
Adds size to the upper shoulder area and improves thickness.

Benefits:

  • Increases upper-body width

  • Strengthens traps

  • Improves posture

5. Arnold Press

What it targets: All three deltoid heads
How it helps:
Named after Arnold Schwarzenegger, this move helps you get rounded, full shoulders.

Benefits:

  • Builds 3D shoulder shape

  • Increases mobility

  • Engages entire shoulder area

💥 Fast Body Gain Tricks (Proven & Simple)





🍽️ 1. Eat More Calories Than You Burn

This is the number one rule of gaining weight.

Simple trick:
Add 300–500 extra calories daily.

Easy calorie boosters:

  • Add peanut butter to bread

  • Drink banana milkshake

  • Add 1 spoon ghee/butter to meals

  • Eat 1 extra roti or rice bowl

🍗 2. Increase Protein Intake

Protein helps build muscle, not fat.

Best high-protein foods:

  • Eggs

  • Chicken

  • Paneer

  • Milk

  • Soybean

  • Peanut butter

  • Dal & chana

Daily intake:
Aim for 1.2 – 1.8g protein per kg body weight.

🏋️ 3. Focus on Strength Training

To gain fast, train 3–4 days a week.

Best exercises for fast gains:

  • Push-ups

  • Pull-ups

  • Squats

  • Bench press

  • Shoulder press

  • Deadlift

  • Rows

These build full-body mass quickly.

💤 4. Sleep 7–8 Hours Daily

Muscles grow while you sleep, not in the gym.

Poor sleep = slow muscle gain.

🥤 5. Drink Homemade Weight-Gain Shakes

Fastest way to increase calories.

Example shake:
Milk + Banana + Peanut Butter + Oats + Honey

One shake = 600–800 calories.

🔁 6. Progressive Overload

Increase weight, reps, or sets every week.

Your muscles grow when you challenge them.

🚰 7. Stay Hydrated

Muscles are 70% water.
Low water = low strength = slow growth.

🍚 8. Eat 4–5 Meals a Day

Small meals help you hit calorie goals easily.

Meal example:
1️⃣ Breakfast
2️⃣ Shake
3️⃣ Lunch
4️⃣ Snack
5️⃣ Dinner

🥜 9. Add High-Calorie Snacks

These are healthy AND help you gain fast:

  • Almonds

  • Cashews

  • Raisins

  • Dates

  • Peanut chikki

  • Cheese cubes

🧠 10. Be Consistent for 30 Days

You can see visible changes in 3–4 weeks if you follow:

✔ High calories
✔ High protein
✔ Strength training
✔ Good sleep


Now you have the proper and easiest plan for workout !!!

Now just do this for 10 mins per day you'll observe the change!!





Thank you!




Comments

Post a Comment