Bangla Fitness Tips and Best Bangla gym workout

Bangla Fitness Tips and Best Bangla gym workout

Just started the gym? Then these mistakes should be avoided!

In the video below, you can see that he is doing advanced level biceps and triceps workouts which is good but not for beginner level. In addition, you have to have a warm-up before any exercise and this is a must.

বাইসেপ ও ট্রাইসেপ ব্যায়াম করার সঠিক পদ্ধতি!! Full Bicep and Triceps, Arms Workout Video

Best Music Arabic Boom Boom Song for cure your mind 

 Dumbbell Bicep Curl: A popular bicep exercise

What is biceps curl?

Bicep curl is a weight training / strength training exercise for bicep brachi muscle. This is done to build and strengthen these muscles.

This is done by pressing the biceps muscles up and down both arms with the required amount of weight on the arm.

Watch the video below to learn how to properly curl the biceps:

The ONLY Way You Should Be Doing Dumbbell Bicep Curls! 

How to do?

First take two dumbbells with both hands and with both hands place the dumbbells on both sides of the body / Thai (pictured) elbows will stick to the body and will be slightly broken.  If you hold the handle of the dumbbell with your fingers or hold the handle of the dumbbell on the palm of the hand, the palm of the hand will protrude towards the front of the body.

Straight spine and shoulders, head straight, eyes/vision in front Stretch the legs along the neck to maintain proper body balance. The knees of both feet will be slightly bent towards the front 

Pull the stomach 

Now exhale loudly

With bicep pressure, slowly bring two dumbbells to the front of the shoulder. At this point do not move the elbow towards the shoulder, the elbow will move only the lower arm or bend the elbow only for the lower arm.
What you will feel in this position - feel pressure on the biceps and compress the biceps. (Like picture) | 
Hold this position for 1 second.

Now take a deep breath and slowly lower both hands with the help of dumbbells in the first position. 

This will be repeated.

Set 1-3 in this way, do 6-15 times. It is best to rest for 30-60 seconds after finishing each set.

Take 3 seconds to raise your hand and 3 seconds to lower it

At the end of the whole set, stretch the good hand/bicep and take a sip of water.

You can look in the mirror to see if the exercise is correct or if your posture is correct.

বড় FOREARM কিভাবে বানাবেন | Big Forearm Workout at home | Forearms, Wrist & Grip Workout

Related topic Music is the great motivation during workout as below. 

How much will you weight for bicep curl?

In the beginning, you can take 2-5 pounds, later you can increase it according to your need. But in such a situation, you must definitely take advice from a fitness trainer.

Pay attention:

At the beginning of any weight training exercise, the body should be well warmed up.
Then you have to do good stretching, for which weight training will be done for the muscles
And after finishing every weight training exercise you have to do good stretching
During this exercise the body/spine should be straight, not lean forward or backward
neck and head will be straight

Elbows won't move, won't lift, just spin or turn

Wrists should rotate and elbows should be bent, club head should be moved back

hip won't move when raising hand

Other than the biceps muscles, no other muscles require pressure or tension.

While raising the hand, it should be raised slowly, not moving hard.

Care should be taken that there is no jerk or tension in the back muscles

You will not lift so much weight that you will not be able to lift dumbbells so it is better to take less weight not to correct it with more weight

Every time you do this exercise, you have to do it slowly, carefully.
Do not rush, raise your hand very slowly, descend slowly. Control the speed in this way. Otherwise, the result of your exercise will be in vain.
the profit

Along with strengthening the biceps muscles, the arm muscles are also strong

Biceps muscle is a beautiful oyster

Builds biceps muscles. Bodybuilders build biceps muscles, this is one of the most popular exercises.
hand bones are hard type:

There are many other ways to do this exercise such as:

 Don't do two hands together, one hand before and after Sitting on a bench. In this case, it can be done like this, for example: - behind the bench with the back support at an angle of 45 degrees. It's called the Incline Dumbbell Bicep Curl.

Sitting on the chair, just sitting on the chair as per the above rules sit in squat position
Sitting in a lunge position etc.

In addition to dumbbells, this can be done with barbells, weight machines, resistance bands, and cables.

There are many more types: Preacher Curl, Concentration Curl, Prone Incline Curl, Spider Curl, Hammer Curl, Spider Curl, Reverse Curl, Hammer Curl, Bench Press Curl, Right Curl, etc.

My exercise routine includes a variety of weight training equipment that weighs 3-10 pounds three days a week. As a result, I got strong arm muscles, strong bones and beautiful hands

If weight training is not part of your exercise routine, one of the key ways to regain your fitness will be skipping exercise. I hope you include this biceps curl exercise in your exercise routine as well

All will be well Keep everyone healthy, beautiful and fit, and inspire others to be fit too

Rule three: a balanced diet and moderate eating, healthy living and regular exercise - if you follow this, you will find fitness for life.

Weight loss will be followed by fatigue and constant tiredness. Almost everyone has gained weight in this lockdown. Also, work from home all day.
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 As a result, walking is not so much. Also, as an additional gift, there is a pain in the waist and neck. So staying fit is now the first priority of 90 percent of people. 

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As a result, many have started working at home and many have been admitted to the gym. But many people make a lot of mistakes the first time. Weight loss will be followed by diet and exercise, but not too much weight gain, too much dumbbell exercise, or almost nothing. Just as you need to keep track of how many calories you burn each day, you also need to keep a balanced diet.

আমরা আল্লাহর তৈরি অর্গানিক রোবট: সোহেল তাজ | Sohel Taj | Somoy TV

Follow the advice of a weight training instructor

On the first day, do not lift any weight. Because it causes muscle damage. At the same time, the structure of the muscles is not right. First free hand, do more stretching. Lifting involves different stages. Lifting too much weight at first can cause muscle tension. Nervous problems can come from there.

Track how many calories you are burning each day

Weight loss will be followed by fatigue and constant tiredness. And so set a goal and get used to it. Do not lift 20 kg in the first week. Rather increase the number of different exercises. If you set two for the first two days, set three for the next day. If you practice this way slowly, you will be able to lose weight up to 25 kg.

বুকের চর্বি কমান | Chest fat burning workout at Home & GYM | Bangla Fitness tips

How to exercise every day

Exercise your daily routine in 10 steps

1. Take the first twenty seconds. Push up as much as possible in these twenty seconds. However, do not force more than once, it can cause pain in your muscles. Increase the number of push-ups every few days. Push-ups will help your chest, shoulder, abdomen and limb muscles work faster and more efficiently.

2. Rest for ten seconds and drink some water. Do not drink too much water at once, it can be difficult to exercise when the stomach is full.

3. Now go to the push up position, then bring one leg forward, the weight of the chest on the legs. Pull the other leg straight. Change legs from it for a few seconds. Continue like this for twenty seconds. If you have trouble remembering twenty seconds, practice 1 to 20 times your normal speed.

4. Now increase the waist by placing weight on both legs. Keep it that way for a while.

5. Drink light water again.

, Tie the rope with something stiff. Such as the window grill of the house. Now pull the rope, let go again, pull again. Do this several times in 20 seconds at regular intervals.

, Drink light water and rest. Normalize breathing.

, Now stand straight in front and try to hold the toes without breaking the knees. Do this several times in 20 seconds. However, do not forcefully grasp the toes on the first day, as this can strain the lumbar muscles.

9. Now place your feet on the ground and touch the ground with the palms of both hands. Stand up again, touch the ground again.

10. Drink water and rest. Then repeat all the steps from the beginning.

After a few days you can add other exercise techniques according to your ability. Remember, this method is not an alternative to the gym, but it will work much better than not exercising at all. 
কিভাবে 40 কেজি ওজন কমানো হল | Bangla fitness Tips

Follow diet tips

Maintain a balanced diet every day. Maintain a balance between fats and carbohydrates. As protein is harmful to the body, cooking vegetables does not provide adequate nutrition to the body. And so keep a balance between these foods. And keep changing the same diet for a long time, every two and a half months.

Exercise with সোহেল তাজ পর্ব : ১ ভূমিকা (Introduction)

Be patient to lose weight

Everyone knows that if you do the gym you will get sick in a week. But that is not the case. Do the gym patiently and follow the rules. Because this journey of losing weight is very long. Everyone should be given at least three months depending on their body type and weight. If you exercise by dieting for three consecutive months, your body will be a little toned and your weight will come under control. Success never comes overnight. Also need to change lifestyle.


ফিট থাকতে সোহেল তাজের কিছু ফিটনেস টিপস | Sohel Taj Diet and Lifestyle Tips | Reeloop

Since you haven’t exercised in so long, you don’t know where to start. If you are not used to exercising, start walking first. Because walking is the key to health. Take daily walks to keep yourself slim and trim before marriage.

Don't go on a strict diet to stay fit. Eat everything but in moderation. Drink plenty of water. This will remove toxins from the body.

Never skip breakfast. Eat heavy meals in the morning. Eat light meals in the afternoon. Avoid junk food as much as possible.
At the beginning of any weight training exercise, the body needs to warm up well, then do good stretching, for which the muscles need to do weight training. And after you finish each weight training exercise, you also need to do stretching for that muscle. "

This is because good stretching at the beginning and end of weight training exercises increases muscle flexibility, reduces tension, prevents injury or muscle pulling, increases blood circulation and helps the exercise work properly. Regular stretching of the triceps will increase the strength of the triceps.

Here is an example of how to do triceps stretching after doing triceps kick back exercises.


Stand or sit straight, spine straight

Lift the left hand upwards. Break the elbow and bring the lower part of the elbow to the back of the head. Let the fingers of the left hand touch the back of the head in the middle of the spine.

Now hold the elbow of the left hand with the other hand and gently press it towards the back of the head so that the triceps is pressed.

Multiply 10-30 times and press on the triceps 

Press in the same way with the other hand

Click for two simple bicep stretches

Everything will be fine. Keep everyone healthy, beautiful and fit and inspire others to stay fit too

Get enough sleep but don't sleep too much. Sleep 8-9 hours a night but do not sleep 10-12 hours.

Eat fresh vegetables instead of chocolate, chips, ice cream before marriage. The better the skin, the brighter it will look. Do 20 minutes of aerobic exercise a week. As a result, blood circulation in the body will be fine. You can jog slowly.

Stay away from alcoholic beverages. Proper nutrition is the key to staying healthy. Walk ten minutes every night before going to bed. As a result, blood circulation in the body is normal.

Be aware that your depression is affecting your child right now Don't just exercise, watch a few hours of comedy movies to keep fit. If you do not have time to exercise during the day, then you must exercise sometime in the morning or evening. Balance your daily diet with exercise. This will give the right benefits of exercise. Not a week before the wedding but a few months before the wedding.

How often should weight be measured? Learn fast!

Weight Loss: In fact, weight says a lot about the body. If weight control (weight control) is not done properly, all the deadly diseases can appear in the body. Sugar, which starts with blood pressure, increases the risk of cholesterol. It increases the risk of heart disease, stroke and other serious diseases. So everyone has to take care of their weight.

According to experts, we need to be careful about weight. Because current science has told us that weight problems can be a problem. So you need to control your weight. In this case, if you want to keep the weight in mind, you have to measure your own weight.

ডায়েট করতে খাওয়া বাদ দিতে হবে না! | Sohel Taj Weight Loss & Diet Plans Somoy TV

How often should weight be measured?

How often should weight be measured? The answer to this question is in you. In this case, you can measure yourself in a way that is comfortable for you. In that case, you can weigh yourself every morning if you want. Again you can measure weight once per week. But keep in mind that if you lose weight every day, you should not gain weight. So if you measure your weight every day, you will not see much change. Then you may be disappointed not to see the change. So it is better to measure weight once in 15 days or once in 30 days.

In such a situation you can measure the weight by standing on the weighing machine. See also your own clothes. Also many people now like to remember their weight loss journey. This way you can take pictures of yourself every day. Then when you lose weight, you will be surprised to see that picture.

Exercise with সোহেল তাজ পর্ব : ২৪ জীমে না গিয়ে ঘরে বসেই যে ব্যায়াম গুলো করতে পারেন

Measure the weight accurately

Here are some things to keep in mind when measuring weight correctly:

1. Measure your weight according to your time - do not listen to the advice of anyone other than an expert. Instead, start measuring your weight.

2. Measure in the right place - Measure the weight in the place where the correct reading (weight reading) is given. Because showing wrong readings in terms of weight can ruin both body and mind. So be careful.

3. Phone, not jewelry - try to be as comfortable as possible while weighing. In that case, weigh the phone, open the shoes, jewelry. Also, try to measure the weight after light clothes.

4. Measure in the morning - The best time to measure weight is in the morning. In this case, it is better to measure the weight by emptying the stomach in the morning.

5. Should be measured regularly - should be measured today, and then there is no benefit in measuring weight without 6 months. 

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Friends, today I will discuss how to make 6 pack body. We should have 8 pack or six pack body to keep our health beautiful. Many people mistakenly take various medicines which should not be taken at all.

It is possible to build a six pack body through diet and gym. There is no other arrangement.

To get a 6 pack body, first look at your body, if you think you are lean. If you go for 6 packs, your bones may break and become 100 packs. So slim fit is not suitable. Get fat before eating. But not medicine.

On the other hand, if you are overweight, the only problem is that you need to spend more time exercising. You have to work hard for a long time which is not possible for many.

So plan whether you can make 6 pack body.

Making 6 packs is not a difficult task for ordinary people. Follow me. First you change the food list.
For example: eat less fish, meat, rice, non-vegetarian food. Eat more fruits, grains or foods rich in iron.
Such as: - Cucumber, carrot, bread, water, banana. 

কিভাবে সিক্স প্যাক বানাবেন? 6 Pack Abs Workout in BANGLA

Now we come to this tutorial on how to make a 6 pack.

At first you may think that your body is hurting as a result of exercise, it is actually the work of exercise. This pain means Jim is affecting your body well. Can't be lost Continue exercising with pain,

The first thing you do is, Put to bed. Think for a minute and book over 30. It must increase every day.
Then lie down on your stomach. Now lift your legs up and down again. Do this 20-30 times.

Then lie down like this, just lift your head once and lower it again. Then lift the head and legs in the same position and lie down again. The more you can do it, the sooner you will have a 6 pack body. Remember there is no way to stop exercising. If it is done continuously for 3 months, it will start getting results.

I am doing this exercise at home, now I have 6 pack body. I hope you try and get results. The video below, I will show you how to make 6 pack at gym or home but gym best for environment.
6 PACK ABS For Beginners Home Workout | বাসায় পেটের ব্যাম করুন | Bangla Fitness Tips

The above mentioned video, you can see that he is doing wrong because he put his hand for crunches which is absolutely wrong (during 3:28 minutes of the above video) because when you put your hand behind you head then you may suffer shoulder injury. So, what to do? you just tough your side of you head during crunch. So, you just touch head but not force your head to move up. So, here we learn that bodybuilders can do mistake also. This is my personal recommendations but actually I like joy videos.

Now, his another video is ok position of his hand during crunches (3:48 minutes of the video ) look the video below. 

বাসায় শরীর এর মেদ কমানোর ব্যাম | Fat Loss Workout at home or gym | Bangla Fitness Tips

Abdominal exercises

Quick walk: Walk slowly for one minute, then increase the speed and walk hard for 30 seconds. Walk slowly for one minute, again vigorously for 30 seconds. Thus 5 to 10 minutes. Jogging: jogging for one minute, then running for 30 seconds, then jogging for one minute and running for 30 seconds.

Stomach reduction exercises

Eating too much harms the body. Accumulation of fat in the abdomen. To keep yourself healthy and beautiful, you need to reduce belly fat. It takes a little longer to reduce belly fat. However, if you can exercise regularly in the right way, it is possible to get rid of belly fat. In addition, some changes must be made in the diet. It is better to eat small amount five or six times a day without eating too much at once. Drinking water half an hour after eating is good for the body. Dinner should be eaten two hours before bedtime. In addition to these, regular exercise can also control abdominal fat.

Sufia Raju, an instructor at Vogue Lifestyle Lounge, says there is no substitute for regular exercise to reduce belly fat. You can exercise for 30 minutes to 1 hour on an empty stomach in the morning. If this is not possible in the morning, you can do it in the evening or at night. You also need to eat a balanced diet. One thing to keep in mind here is that eating does not mean diet. If possible, it is better to eat for two to three hours continuously. In addition to exercise, you should eat sweet, non-vegetarian, fatty foods. Also eat foods rich in vitamins and drink plenty of water. For best results you can do the following exercises twice a day. If you do this exercise regularly, you will get the benefit of reducing belly fat in three months.

legs and back workout at gym or home

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কম খরচে BODYBUILDING খাবার - Muscle Building Gym Transformation (বাংলা ভিডিও) 

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Why am I getting so fat ?

With few exceptions, the biggest cause of weight gain is overeating. In other words, after meeting the main needs of the body to take food that the body does not need. After digestion, food accumulates in the body in the form of fat, resulting in excess fat.

Many people overeat when they are depressed. As a result, there is a tendency to get fat.
Many diseases or heredity can also cause obesity.

What should we do now ?

First of all, I have to make a decision in myself that no matter what happens, I have to keep quiet this time.

If you do not like sweets, do not say sweets at all. Absolutely do not eat sugar in tea. You can use sweets.

Eliminate oil-fried foods completely. Instead, include grilled or baked foods on the food list.

Eat a balanced diet. But it is also important to have moderate affection for food. Because fat helps to keep our skin beautiful, soft and smooth.

Drink plenty of water. Water helps to flush out toxins from the body. However, do not drink cold water. Drink a little hot water. Cold water accumulates fat, which slows down the digestion process.

Exercise regularly. You can't stay fit just by controlling your diet. If you do not have time to exercise regularly, walk at least 20 minutes every day. Try to walk or run at work even if it is a little difficult. If you are away from work, walk at least some distance. Remember, if you want beautiful and attractive health, you have to accept a little sacrifice.

Include light exercise in your routine. Yoga, stretching, jogging, cycling, swimming. This will keep your body shape toned.

Try to eat fruits and vegetables regularly. Fresh seasonal fruits and vegetables are now available in the market at very low prices. Include these in your daily diet. Who doesn’t love to eat fresh colorful delicious vegetables in winter? Include some raw vegetables like carrots, lettuce, tomatoes, cabbage, peas, beetroot, broccoli in the diet. The nutritional value and nutritional value of vegetables are intact.

Have a relatively heavy breakfast in the morning. Eat rice or bread in the morning because this food will come in handy in the morning.

Eat comparatively less in the afternoon. Heavy eating leads to laziness, resulting in reluctance to work and sleep in the afternoon. And sleeping after lunch slows down the digestion of food.

Eat less at night. Because at night you don't do anything else to burn calories.

Give up the habit of staying awake at night. It disrupts your body's metabolism. When you wake up at night, your energy level goes down in the morning, when you feel hungry at night, you eat a lot of things that are no longer digested. As a result fat accumulates. All in all, the habit of waking up at night should be completely abandoned.

Drink green tea regularly. Green tea helps increase your body's metabolism.

Absolutely do not eat cold drinks. Remember that 1 glass of cold drink contains 8 to 12 teaspoons of sugar. Do not eat bottled fruit juice. Drink fresh fruit juice, coconut water, green tea.

Eat your favorite food 1 day or 2 days a month, even if it is a little unhealthy. There will be no dissatisfaction in your mind and you will be able to return to your routine with ease.

No matter how much trouble you have in your career or family, do not let your motivation get in the way. Harden your mind

Want to lose weight in 2 weeks?

Do you want to slim down on the occasion of marriage or travel abroad? A little time on hand? Then you can choose this method. But it should not always continue.

At 8 o'clock in the morning, a cup of green tea without lemon and sugar in lukewarm water

At 8 o'clock in the morning 2 tablespoons sour yogurt, 1 egg white, 100 g seasonal fruit

Fresh fruit juice without sugar or 1 glass of coconut water at 12 noon
1-30 PM 2 red flour bread 1 hour, boiled vegetables 2 bowls, fish or chicken stew 1 bowl, salad 1 bowl
1 cup of green tea at 5 pm

7 hrs 2 tablespoons sour yogurt, cucumber 1 tomato 1 tbsp

8-30 pm 2 bowls of vegetables 1 bowl of salad red flour bread at 1 p.m.

Want to lose weight in 3 months?

This is a very effective diet plan. Weight loss will be followed by fatigue and constant tiredness.

8 am Green tea 1 cup, 1 piece Marie Biscuit or Lexus

At 8.50 am, 1 gram sour curd, 1 bowl murdi or khai or chira or dahlia, 1 seasonal fruit
Seasonal fruit at 12 noon

1-30 hours 2 cups rice, 1 bowl lentils, 1 bowl vegetables cooked in low oil, 1 piece non-oily fish (e.g. hilsa cannot be eaten), 1 bowl salad

5 pm 1 cup Green Tea Mary Biscuit or 2 pieces of Lexus

Chhola is cooked in very little oil at 6 pm

At 9 pm 2 red flour loaves, 2 bowls vegetables cooked in very low oil, 1 piece chicken (no soup can be eaten), salad 1 bowl

জিম করার সময় পানি খেতে পারবেন ? Bangla Fitness Tips

Diet plan for the year:

Weight loss will be followed by fatigue and constant tiredness. Leaving the hull will make you fat, there is no tension.

8 a.m. 1 cup green tea with a merry biscuit or two pieces of Lexus
Bread at 8 o'clock, vegetables cooked in low oil, egg whites, salad as desired
Seasonal fruit at 12 noon
1-30 PM to 2 PM 1 cup rice, lentils, low oil cooked vegetables, 1 piece fish (excluding broth), salad
Mary's biscuit or lunch at 5 p.m.   
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