HOW TO GET FIT...?

Healthy and fit body is a dream for every man. fit body means, he is free from ills, and mental fit. it's a real good asset for every human being. then next question is how to get fit..?

i cant say it is very simple to get fit, if you are ready to hard work you can get fit within 32 days. if you have good nutrition and practice you can achieve this within limited time.  

if you can follow this guide you can get fit within 30 days...

(A). BICEPS

biceps is very important muscle for human, it's very attractive muscle in human body. Following are some important practices to develop biceps.

1. dumbbell curl: take a dump-el(5kg) to left hand. And move towards to your shoulder(see pictures)
   
   
   
2. barbell curl: it is another effective practice to develop your biceps. First of all stand up and take a barbell in to your hand, then slowly move up to your chest.( see picture)
   
   
   
3. preacher curl: first of all take a seat for you. And put your hand on a table, then take barbell(less weight). And move this to up( see picture)
   
   
   
4. concentrated curl: for this practice take a seat, and put you hand a in your leg, then take a dumbbell(less weight) and move towards chest (see picture)
   
   
   (B).CHEST
   how to develop a wide chest, that is very easy . Chest can develop within weeks, it's very simple muscle. Please follow this guides
   
   
   1. 
      chest press: press is very effective and world wide applicable practice for chest. To practice this. (please follow images)Lie flat on a bench, feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. With a slightly wider than shoulder width grip and your palms facing forward, lift the bar off the rack and hold it above you with your arms straight up and extended. Lower the bar down to your chest until it either touches your chest or comes within an inch or so away. Do NOT bounce the bar off your chest. Press the bar straight up until arms are extended. This exercise can also be performed using dumbbells. Both methods are effective
      
      
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   2. 
      1. incline chest press:
      
      
      
      
      it help to develop your upper chest. For practice this (please follow image)Lay facing up towards the ceinling on an incline bench with your feet flat on the floor. Grab the bar about slightly more than shoulder-width apart and hold it  over your chest with your arms stretched out. Slowly, lower the bar until you feel it touching your chest just above your nipples area. Then press the bar back up and repeat the process.
      
      
   3. 
      dumbbell fly: it's another effective game for chest. (Please follow images)Whenever you perform a fly movement make sure you stretch as wide as possible in good form in the eccentric phase(the way down) of the lift.  Then on the concentric part of the lift (the way up), only go to the point of peak contraction and then quickly lower the weight as wide as possible again and repeat.