X-BOX the gym khatima

07/12/2021

29/11/2021

Checkout how deep she squats with good form.

10/04/2021

Non stop 60 mins AEROBIC SESSION
for any query regarding strength training,aerobics,yoga ,nutrition call 7017281077
No b.s,only scientific knowledge( backed by science)

13/09/2020

Unleash the beast in you.

10/07/2020

Horse shoe triceps

14/06/2020

whatever you are doing
if its worth it
keep going

09/06/2020

Gyms are closed,
This is the best opportunity to focus on your abs.
re**us abdominis is often ignored by us when it comes to training them, resulting a weak core and not so pleasent looking physique. no matter how much time you devote in training other muscles if your core is not well trained you are not going to get a asthetic physique.
Eat healthy, train abdominal muscle everyday for 10 minutes to get a V taper shape.
our strong abdominal muscle has a carryover effect on other exercises like squats , barbell press etc.

07/06/2020

2019

05/06/2020

when you cant stop mirin your gains no matter where you are

03/06/2020

BACK ANATOMY .thegym

Back is one of the biggest muscle in human body.apart from compound exercise like deadlift, rack pulls, barbell rowing you need to target back muscle with some isolation work with light weights.

TRAPS - for upper traps shrugs are enough whereas mid and lower traps do a "Y" exercise on incline bench .

RHOMBOIDS - Reverse dumbbells fly on incline bech hits rhomboids.

TERES MAJOR - It is trained when you do lat pull down with over hand grip and wide grip.

LATISSIMUS DORSI - Also called lats are best trained in lat pull down machine with under hand grip .

INFRASPINATUS - It is a rotator cuff muscle. lie on flat bench and make a "W" by external rotating your shoulder .Alternate exercise is cable face pulls.

SPINAL ERECTORS - hyperextensions

01/06/2020

Working out at home ? do follow these important instructions .thegym

1) INCREASE YOUR VOLUME - do more reps and sets per exercise.

2) HIGH FREQUENCY - Train every body part atleast twice a week or more.

3) FULL BODY TRAINING- if possible do full body split. (if confused about full body workout let me know)

4) WEIGHTED PULL UPS, WEIGHTED PUSH UPS, BULGARIAN SPLIT SQUATS - Do these exercises twice or thrice a week.

4) GRAB WHATEVER IS AVAILABLE - Rice bag, bricks, oil container etc .Use them as weights.