shuruaatee logon ke lie bina upakaran ke ghar par varkaut kee yojana [7-divaseey yojana]
Time constraints together with limited financial resources create barriers to visiting the gym specifically for beginners in our present hectic environment. The real truth reveals that you really do not need gym membership or specific equipment to become fit. Simply start exercising in your home with body weight and minimal floor area and dedication.
The 7-day home exercise program is created for people starting their fitness journey. The program establishes an essential base while enhancing mobility and stamina while burning fat while requiring no equipment at all.
Who is This Plan For?
Two sessions are designed to assist new gym members in achieving fitness goals.
People with no access to a gym
vyast peshevar ya chhaatr
All people who prefer exercise within their home environment
A seven-day home fitness challenge exists without requiring any equipment at all.
Day 1: Full Body Activation
Your plan today is to awaken muscle activity for gentle transitions during movement.
Workout:
Perform jumping jacks in three sets totaling thirty seconds
Wall Sit – 3 sets of 20 seconds
Incline Push-ups (on wall or table) – 3 sets of 10
Glute Bridges – 3 sets of 12
Arm Circles – 2 sets of 20 reps
The cooling period includes 5 minutes of easy hamstring and quadriceps and upper body stretching.
Day 2: Lower Body Focus (Leg Day)
Workout:
Bodyweight Squats – 4 sets of 12
Calf Raises – 3 sets of 15
Static Lunges – 3 sets of 10 per leg
Wall Sit – 2 sets of 30 seconds
Glute Bridges – 3 sets of 15
The burn experienced during thigh and glute exercises stands as something unique because of its special quality.
Day 3: Upper Body (Chest, Arms, Shoulders)
Workout:
Push-ups (on knees if needed) – 3 sets of 8–10
Tricep Dips (using chair/sofa) – 3 sets of 10
Shoulder Taps – 3 sets of 20
Arm Raises (no weights) – 2 sets of 20
Superman Hold – 3 sets of 20 seconds
By using only your bodyweight you can sculpt your upper body region.
Day 4: Core + Abs
Workout:
Crunches – 3 sets of 15
Plank – 3 rounds of 20–30 seconds
Leg Raises – 3 sets of 10
Russian Twists – 3 sets of 20
Flutter Kicks – 3 sets of 20 seconds
Your core muscles tighten up under the pressure of this workout. The sensation will definitely make itself known at this point.
Day 5: sakriy punarpraapti + gatisheelata
Goal: Recover without being inactive.
Workout:
20-minute walk (indoors or outside)
10 minat streching: koolhe, kandhe, peeth
yog mudraen: kait-kau, chailds poz, kobara strech
Breathing exercises for 5 minutes
Through its practice people can experience soreness reduction and improved flexibility.
Day 6: Full Body Strength & Endurance
Workout:
Jumping Jacks – 3 sets of 45 seconds
Push-ups – 3 sets of 10–12
Squats – 3 sets of 15
Plank – 2 sets of 45 seconds
Mountain Climbers – 3 sets of 30 seconds
Glute Bridge – 3 sets of 20
Push your limits today!
Day 7: The workout routine combined Core Burn exercises followed by stretching and then finished with Light Cardio.
Workout:
High Knees – 3 sets of 30 seconds
Bicycle Crunches – 3 sets of 20
Plank – 2 rounds of 30 seconds
Standing Toe Touches – 3 sets of 10
gaharee saans lena + streching – 5 minat
Close the week with sweat, strength, and success.
behatar parinaamon ke lie bonas tips
1. Focus on Nutrition
rozaana 2-3 leetar paanee pien
Beyond sugary and junk foods people should consume protein-rich meals containing eggs and lentils and paneer.
Consuming junk food together with sugar and late-night snacks should be completely avoided.
2. Stick to a Routine
Select your workout time to remain constant whether early in the day or late in the evening
Maintain your performance records either through notebooks or application software.
Your targets should comprise a combination of specific rep counts alongside plank time duration extensions.
3. Use Affiliate Opportunities (For Bloggers & Creators)
A fitness-related article requires these promotional elements:
Home workout mats
Resistance bands
Whey protein or fat burners
Multivitamins
onalain varkaut kors ya aip
Repeatable Plan
is 7-divaseey chakr ke baad, ya to:
Do more repetitions as well as decrease rest periods during exercises to enhance performance level.
Switch to intermediate workout routines
Combine with light dumbbell training if you have weights
antim vichaar: aapako phit hone ke lie upakaran kee aavashyakata nahin hai
aapako bas isakee aavashyakata hai:
20–30 minutes a day
Your body
Consistency
And the will to transform
The exercise plan provides an ideal structure to develop fitness routines that are friendly for newcomers or people who have been away from physical activity for a while — while working from home.