Level Up Fitness With Rishabh

आप शुरुआत को नही बदल सकते ,
ना ही अंत तक पहले जा सकते है ,
लेकिन आप जहा हैं ,वहां से
शुरुआत कर सकते है ,और
अंत को बदल सकते है ।

How To Boost Your Immune System ?

Don't smoke.

Eat a diet high in fruits and vegetables.

Exercise regularly.

Maintain a healthy weight.

If you drink alcohol, drink only in moderation.

Get adequate sleep.

Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

Try to minimize stress.

Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

"Side Plank Hip Drops"
Muscles targeted: Obliques, abdominals, and gluteus medius.

Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, feet stacked on top of each other.

Grab a lightweight dumbbell with your right hand and hold it on your right hip, then raise your hips so that your body forms a straight line from your head to your heels.

Slowly lower your left hip, and gently tap it on the floor.

Reverse the move, returning to starting position.

Continue for reps, and switch sides, performing equal reps on each.

Make it easier: Perform the move without a dumbbell, and/or keep your left knee on the floor throughout the move.

"Side Plank Reach"
Muscles targeted: Obliques, abdominals, back, shoulders.

Assume a low plank position: forearms and balls of your feet on the floor, shoulders directly above your elbows, head neutral, and your entire body straight from head to heels.

Keeping your body straight and your core engaged, roll into a left side plank. Keep both feet on the floor (right foot forward), and extend your arm toward the ceiling.

Maintaining the elevation of your hips and position of your feet, then reach your right arm underneath your torso without allowing your hips to rotate.

Repeat for reps, then switch sides, performing equal reps on each.

"Side Plank with Crunches"
We love how this move targets the entire side of the body.

Begin in a side-elbow plank with your left elbow down and your right hand behind your head.

Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.

Lengthen your right leg back to the starting position to complete one rep.

Do 10 reps on each side to complete a set.

"Side Plank With Leg Lift"
side-plank leg lift targets your shoulders, waist, abs, back, outer thighs, and glutes.

Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.

Flex both feet if you can and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.Do 15 to 20 reps on each side.

"Wall Push-up"
Wall pushups are suitable for beginners or anyone with a shoulder injury or Not. This type of pushup helps build shoulder and chest strength but places a reduced load on the muscles. Muscles worked: arms, shoulders, Abs and chest.

The Basic "Burpees".
Burpees work your entire body, using almost all of your joints, your legs, arms, chest and core. Burpees are also a great application of an aerobic exercise, which is a high-intensity workout – see our running feature on high-intensity interval training for other examples.

Because it is an aerobic exercise, it will boost your metabolism for longer than long slow training does (like an hour-long moderate run). You will reap the benefits all day long after an intense short burpee workout.

Introducing "WalkOuts" also known as Plank Walkouts.
Stand with your feet hip-width apart. Bend your knees slightly (or more if needed) and place both hands flat on the ground. Keeping your legs extended and your feet planted, walk your hands away from your body, as far past your shoulders as you can, until you are in a full plank position. Hold for one count at the furthest point, and then walk your hands back to your feet and slowly return to standing.

Level 3.
Plyometric Workout Number 3.
"Box Jumps"
Choose a box/Stairs/Stepper or height that suits your current fitness level. Stand facing the box and lower the body into a squat position. The arms will naturally raise in front of the body. Begin to jump up and forward while lifting the knees. The arms will naturally swing behind the body as you land on the box in an athletic stance or squat position. Step off the box, reset and repeat.

Level 3
Plyometric Workout Number 2.
"Burpees With Knee Tuck".
Complete a traditional burpee (complete the push-up to increase the challenge). On the up phase, jump and tuck the knees up toward the chest. Land softly on the balls of the feet first and then the heels. Repeat the movement. If the tuck doesn’t work, continue with a traditional burpee followed by a 180-degree turn.