Это видео недоступно.
Сожалеем об этом.
GYM में पहला दिन Kya Kare | Beginner First Day At Gym | जिम शुरू करने का सही तरीका
HTML-код
- Опубликовано: 31 июл 2021
- GYM में पहला दिन Kya Kare | Beginner First Day At Gym | जिम शुरू करने का सही तरीका
Published / Sunday 1st August 2021
IMPORTANT TIPS FOR BEGINNERS 👇🏾
(1) जिम ट्रेनर से मुलाकात करे
(2) खाली पेट जिम ना करे
(3) वार्मअप करे
(4) हल्के वजन से एक्सरसाइज करें
(5) ज्यादा देर एक्सरसाइज ना करे
(6) जिम ट्रेनर की बातों पर ध्यान दें
IMPORTANT INFORMATION MUST READ 👇
जिम के पहले दिन क्या करें?
आपको जिम जाने से पहले हल्का फुल्का कुछ खा लेना चाहिए जिससे आपको वर्कआउट करते समय एनर्जी मिले और आपको ज्यादा थकान महसूस ना हो. आप जिम जाने से पहले एक कटोरा दलिया और उसके साथ दो केले खा सकते हैं. दलिया में प्रोटीन और केले में कार्बोहाइड्रेट होता है जिससे आपको जिम में वर्कआउट करते समय काफी एनर्जी मिलेगी.
जिम की तैयारी कैसे करें?
जिम का सिलेक्शन
हाइजीन का ध्यान रखें
वार्म अप जरूर करें
तैयारी के साथ जाएं जिम
सभी को एक्सरसाइज करने का मौका दें
कंफर्टेबल ड्रेस पहनकर जाएं जिम
जिम जाने के लिए पार्टनर हो तो भी अच्छा
जिम जाने से पहले कराएं बॉडी चेकअप
जिम करते समय क्या पीना चाहिए?
आपको जिम में एक्सरसाइज़ करते समय हर वक्त शरीर को हाइड्रेट रहने की जरुरत होती है. बीच-बीच में पानी पीने से बाद में मसल्स में दर्द और थकान से बचा जा सकता है. इसी वजह से कुछ-कुछ मात्रा में पानी पीते रहना चाहिए. शरीर से कैलोरीज़ बर्न करने के दौरान सोडियम और पोटेशियम की मात्रा कम होती चली जाती है.
कसरत करने के कितनी देर बाद खाना चाहिए?
टिप: 7-8 घंटे की पूरी नींद लें। कसरत शुरू करने और बेड छोड़ने के बीच कम से कम एक घंटे का गैप रखें। खाना खाने के फौरन बाद कसरत करने से पेट दर्द, उबकाई और शरीर में अकड़न की शिकायत हो सकती है। इसलिए खाना खाने के कम से कम 2 घंटे बाद एक्सरसाइज करें।
वर्कआउट करने से पहले क्या खाना चाहिए?
वर्कआउट से पहले क्या खाएं
व्यायाम शुरू करने से कम से कम एक घंटे पहले अपने कार्बोहाइड्रेट युक्त भोजन का सेवन करें. कम वसा वाले ग्रेनोला बार,अंजीर पट्टियाँ,पीनट बटर,जेली सैंडविच,केला,दही,पास्ता
जिम कितना घंटा करना चाहिए?
हर दिन लगभग 30 मिनट का समय व्यायाम जरूरी है, चाहे आप वर्कआउट ना भी करते हों। इसमें पैदल चलना, बच्चों के साथ बॉल खेलना या घर के काम करना शामिल हो सकता है। फायदे- हफ्ते में चार-पांच बार जिम जाते हैं तो वर्कआउट रुटीन बना रहता है। बीच का समय रिकवरी के लिए होता है
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU
#firstdayatgym #beginnersworkout #vijayshindefitness
My Social Media Links
👉🏻Facebook page : / vijayshinde.fitness1983
👉🏻 Instagram : / vijayshinde.fitness
This Video based on Questions 👇🏾
first day gym workout
first day at gym
first day of gym workout for beginners
first time gym workout
gym me pehle din kya kare
beginner first day at gym
beginner full body workout at gym
beginner first day workout at gym
Vijay Shinde Fitness
I hope you guys LIKE this video, if you did, Don't forget to give this video a Big Thumbs Up and SUBSCRIBE to my channel to see more such interesting videos like this
Kindly share this video on your social media so we can educate others worldwide. I wish many Blessings to you and your loved ones❤🙏🏻❤
Thank You So Much
Vijay Shinde Fitness
Music in this video
• Video
Kitne pyaar se bol rhe Hain sir smile ke sath thankyou Madam soo cute sir an very good 👍 speecher sir
Thank you once again ma'am 🙏🙏🙏
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Nice sir. Aaj pata cal gaya
Yes ofcourse share and follow 🙌👏👏
Tq sir very useful video
Sir मैं kal join kiya mujhe aisa shrm mehsus ho raha tha mai bahut patla hu or jab gya Ander karne ke liye ladki loog has rahi mai apne ander se socha haso mat bas yek mahina baad dekhna 😊😊😊 ander ki filling 😊
Sanyasi ayurveda tablet se jaldi weight gain Hota h if koi ayurveda medicine Lena chahte ho to iske liy ja sktr ho
@@bhavnarathore-dc2qe weight loss ke liye v koi tablet hoti h kya
Beta sharam ki koi baat nahi koi mota honay aata hai tto koi pattla koi perfect nahi hota
Ab ? Kya experience hain aapka ?
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
sir aap bahut ache se batta rahe h, thanks.
Thank you
JAY SIYARAM
Nice sir
Sir mai ne ek month hua gym join Kiya hai but waha aap jaise ache se koi nhi btata aap ki video se mujhe bht help mili thank you sir you are very nice trainer god bless you ❤
Shukriya🙏
helpful vedio sir❤
Thanks 😊
Nice information 👌👌👍👍
Thank you Ma'am for watching this video. Please share this with your friends as much as you can so that this video can be helpful to as many people as possible
Wow sir bahut badhiya merko bura laga jab sb ladies ne mana krdiya shot ke liye😢 but i respect for blue girl par sir ap bahut ache trainer ho ❤❤❤
Thank you so much 🙏
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Excellent Perfect 🤙🏻
Thank you Buddy for watching this video. Please share this with your friends as much as you can so that this video can be helpful to as many people as possible
Very much useful Tips you have given sir. Because mostly people skip the warmup section. Great information 😊
Thank you 😊
Thank you so much sir for video 😊
Welcome 🙏
Very helpful video for all new beginner
Thankfully
Most welcome 🙏
Nicely Explained 👌
Thank you Sir for watching this video. Please share this with your friends as much as you can so that this video can be helpful to as many people as possible
Thank you sir
👍👍🙏
This will be really helpful for me, i am a beginner.Thank u
Welcome 🙏
Super sir
🙏🙏👍
Good bahiya
🙏🙏👍
Very nicely described
Thank you 😊
Thank you sir for precious guidance
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Thank you so much sir 🙏🙏
Anytime 😊
Thank you sir .bhut ache se samjhye aap ne 👍
Anytime 😊
Anytime 😊
Thank you so much sir 😊
🙏
Thanks sir
Anytime plz subscribe the channel and share
Thanks sir 😊
Welcome 🙏
thank you so much sir...
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Nice sir...
Nice sir
Very useful knowledge for beginners great job bhai 🙏
Thank you
Very good👍
🙏
I am beginner this video is very helpful for me.
Plz subscribe the channel and Thanks for the comment about this video
Wow superb 👏
Thank you ma'am and plz share to everyone's
Hello
Very nice explained sir 👌👍
Thanks
सर खुप चांगले प्रकारे सांगताय
Thank you 😊
Tx dada
Welcome 🙏
Bohot informative video h thanks
Welcome 🙏
Plz share to everyone's thank you
Thanks
Welcome 🙏
Very helpful 👍 sir
Thank you 🙏🙏
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Very good sir 👍🙏
Thanks🙏
Amzng superb Vijay sr. Hope jitni shiddat se dekha hai exercise ko utna main follow bhi kru ameen & boht better explain kia apne good job god bless 🙌 😊
Thank you so much ma'am 🙏
Too good sir. Thanks
Welcome 🙏
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Good
🙏
👍
Very well explained. This is for young children. Are there any equipments in gym useful for senior citizens
Thank you ma'am and Open Garden Yoga for Senior Citizens or Walking
Fees kitna lagta hai
👍💪
Thanks
Agr ghutno me dard kamer me dard to konsi exersize karni chahiye or kmee me dard
Meri height 5 fort 3 inch h weight 71 h to biceps lgane se hAth ka fat loss hoga kya
Pehle din se dite me kya lena chahiye
Treadmill Kab krna plz btaye.... Hmare gym trainer etna acche se explain hi nhi krte... Aap ne jaise btaya muje lga ki bhut excercise main wrong kar rhi machine se issliye body pain increase ho gya mera bhut aur abb main soch rhi thi ki gym na jau ....good trainer ho tbi gym kre.....
Hamesha yaad rakhe ki koi bhi training aap kar rahe ho usse paile aap apne body ke saare joints ko ache se warm up kare fir uske baad he exercise suru kijiye aur treadmill hamesha last main kare, Pura workout khatam ho jaye uske baad, kyuke last main treadmill karoge toh fat burning process maximum level tak honge, suru main treadmill karoge aap toh paile he thak jaoge aur fir workout karne main energy nahi rahege isleye treadmill hamesha last main kiya kare aap
Sar managing join Kya Mera trainer to 10 Din Se Mujhe sirf stik our step Shekhar rahe hai raha hai
Sir me ek 36 ki women hu muje 2 kidny ston ke opresion nd gall bladder remove nd fibrod gaath kaa bhi pet me chira laga ke opresion kiya hai 7 se 8 year ho gaye opresion ko to kya me gym me body ni bana sakti or muje dr ko dikhana ho ki me gym kar saku to kya muje dr se jaach karvani hogi pls ans pls🙏
Gym me pehle din exercises ko samajhne ke koshish kare
Sar mujhe pet kam Karna hai Kaun si exercise karnih
My moti hogi hun gym jana chati hun but saab bolte Hain k gym chrdh ne k baad or ziyada moti hojatin hain ....??plzzz reply kardo crt or wrng ...?
Sr request hai apse apne jym k bare main ache se btaya hai kese kre kya app yh bta skte hai k ghar main bina jym k sman k hm kese kre same exrsice shyd yh swal oro ki bhi ho meri trh please explain 😊🙏🙏
Maine already Home fat burning pe 2 series banaye hue hai paila series ka naam hai 7 DAYS HOME WORKOUT PLAN aur dusra series hai HOW'S THE JOSH yeh dono series apko mere channel ke Playlist main jaoge toh mil jayega dekhne
Sir dait ke liye vedio dalo kya khana Khan acahiye protin kab lena cahiye please 🙏
Sure bhot jald video aayege, thanks for the comment plz like and subscribe the channel thanks
Sir Kati Paisa parxa mero weight 85 kg xsir please
Ye gym kaha hai.....
Sir mai 5 Dey huay sir W86
सुबह उठकर फ्रेश होने के बाद कुछ खाकर 7:00 से 8:00 जिम जाएंगे क्या क ठीक रहेगा
Hello sir...sir kya yhi routin daily kr skte h...yha gym me to P.T p focus krte h bs...to kya yhi same excercs daily kr skte h.. same pattrn ne...
Yha gym m to kbi uppr body kbi lowr kbi kuch kahte h krne k liy....
Workout plan apke body type ke hishab se design hoga, and maine sirf ek demo session bataya hai ki workout karte kaise hai and unki form kya hoti hai
Sir mujhe bhi karna hai but akele jane mein sharam aa rhi hai .kya karu ? Pr weight kam karna hai .mind nhi set kar pa rhi .
Same issue
Same,but jb Jim mei slim girls ko dekhenge to self hi motivate ho jaaoge ,mere sath bhi same h but ab decide kr liya h Jana h
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
Hello sir
Our sir jo herbal nutrition formula products rahta oh weight loss ke liye acha hai ka sir plz batao
Koi bhi artificial chize body main na daale yeh aage chalkar 100% side effect karega, isleye weight loss karna hai toh raat ka khana band kare aur Haldi vala milk piye jo fat burning main help karega aur subhah subhah empty stomach nimb ke patte khaya kare, bahar ka kachra sab band kar Dijiye thank you
Thanku you sir..
Sir muje nxt month se gym join krni h to jaise apne exercises batai h wo daily hi krni hoti h kyuki apne last m kaha ki divide krke bhi kr skte exercises ko
Shuruvat 15 min se kare, jaise jaise stamina and muscle power increase ho jayega vaise he apne aap workout time bhi increase ho jayega
Ok sir thank k u so much ap bht ache se smjhate ho 😊😊
Sir,Can u make a video on "How to lean gain and increase size in 3 months"?
Sure, but abhi aur 2 topic pending hai fir uske baad apke topic pe content Bana denge
Aapne is topic par video upload ki???
Sir mera akk questions tha,me jab choti thi tab Mera hat tut gya tha,ab us hat me koyi problem Nehi hoti he ,lekin me Keya gym join kar sakti hu ,koi problem to Nehi hogi us hat me
Hanji bilkul kar sakhte hai, but gym joint karne se paile multivitamin apko start karna padega and calcium ke tablet bhi lene padega, thaaki bone ki quality ache se strong bane rahe aur sabse important baat gym joint karoge tab apko koi ache professional trainer ke under he training karni hai jo competition main participant kiya ho unse he ( note, goggle vale trainer aur certified trainer se dur he raho kyuki inko practically koi body ka experience nahi hota hai Dhanyavad 🙏)
Sir kiya Jim Jane se wait gain hoga...pls reply
Hello Priya ji
Priya ji sab kuch diet par nirbar hota hai, physical activity par nahi, bhot lamba process hai samjane ka isleye shorts answer main he apko Bata diya hu, JAY SIYARAM
Sir mera body bilkul sahi he to me fitness ke liye Gym jati hu to mere liye konsa exercise acha rahega
Full Burpees every day 50 Repetition
Sir meri height 5.3 inch hai our weight 79 kg. Mujhe weight loss krna hai toh konshi diet our exercise krni padegi sir.. Mai bhi abhi gym join ki hai mujhe kuch malum nahi. Our workout krne ke bad chakkr shi aa jati hai toh konshi energy drink achi hai sir plz batao sir
Workout karne ke 30 min paile 1 banana khaya kare, thake workout ke time apki energy level down na ho, filhal 3 month fitness pe focus kijiye, dieting abhi nahi karna hai, abhi body ki condition aise nahi hai ki workout aur dieting saath main ho, paile 3 month workout karke apne body ko internally strong kijiye fir uske baad dieting suru karenge toh fat loss process acha hoga apka
Thanku you so much sir☺
Anytime 😊
Sir kya ye exercises ap weight loose ke liye krare ho plz rply sir
Yeh beginners ke leye hai, jo paile bar gym joint karte hai toh unlogo pata nahi hota hai workout form vagera ki kaise exercise karni chaiyye, so yeh unke leye hai video
Sir plz tell us...kya ye daily kr skte he pura.???
Nahi, kyuki apke body ko roz alag alag khana chaiyye hota hai vaise he muscle ko roz alag alag variation vala workout dena hota hai, hope apko samaj main aaya hoga ache se
Back ground music is very annoying
लड़की घर पर फूल बॉडी वर्कआउट एक्सरसाइज कैसे करें इस पर डिटेल वीडियो बनाएं और बहुत आए देखने में मिलता है कि गल पिचक जाते हैं उसके लिए क्या करें के
Mein mere ek friend hai unhone join kiya hai ladies gym unko abhi teen din hue hain unko bahut hi jyada body pain ki shikayat ho rahi ha kya a normal hai aur kitne din Dard hoga
Hanji starting ke 1 week tak bodypain hote rahega, fir uske baad body use to ho jayege, lekin kabhi firse jyada din ka training main gap ho jaye toh firse 3 se 4 din tak pain rahega
Sir biggner ko starting mai kitna ghanta workout krna chahiye
20 min weight training and 10 min cardio total 30 min time duration
Inches loss krne me help krta hai ky
Ratko apko strictly dinner band karna padega 60 days tak, dinner mein sirf aap Golden milk pee sakhte hai, inch loss and fat loss ke leye, aur apko details chaiyye hoto plz aap muje Instagram pe msg kar sakhte ho, my Instagram ID vijayshinde.fitness
Sir Belly fat ke liye konsa workout acha rahega 3 mnth mai belly fat km krna hai..
Aap muje 20 seconds ka short video banakar send kare belly fat par, mere Instagram ID par main apke request par belly fat par video banakar de dunga apko
Sir apka insta id konsa name hai
Vijayshinde.fitness
Weight lose k liye ye sari exercise kar sakte he sir plzz bataye
Strictly NO, yeh saari exercise form maine bataya hai ki muscle ko properly strech kaise karna hai, weight training se apka weight loss nahi ho sakhta, weight loss ke leye apko ENDURANCE training karni hai, jisse apka HEART RATE high ho jaye, hope apko samaj aaya hoga
Thank you sir
@vishakhasoni5877 mere Instagram account ko follow kijiye, waha par client ke and mere shorts video upload karta hu, toh shayad apko help mil sakhti hai, and plz apne dosto se share bhi kijiye thank you instagram.com/vijayshinde.fitness
tummy ko under krni h only baki body sahi h to uske liye gym join kre to kon kon c exercise kre plzz btaiye🎉
Mann ko jo bekaar ke aadat ho gaye hai bar bar faltu khana khane ki, usse band kardo, apne aap stomach kam ho jayega
@@VijayShindeFitness khana v jyada nhi khati m khud hi pet fatne lg jata thoda sa khate hi...baar baar v kuj nhi khati ase to
Kitne din tak ye karne padte hai
Starting ke 3 week
How can we join? Addressa plz.Any Addressa in South Kolkata?
Sorry ma'am I'm from ahmedabad Gujarat
Weight loose krne k liye 1 month ka Jim ka kitna khrcha aata hoga with diet plan...
Sabse paile bat, weight loss ke leye apko gym Jane ke jarurat he nahi hai, aap ghar par rehkar bhi weight loss kar sakhte ho, agar apko workout plan ya fir diet plan chaiyye toh aap muje Instagram pe msg kar sakhte ho mera Instagram ID hai vijayshinde.fitness
@@VijayShindeFitness fir bhi jim jane p diet ka kitna khrcha aata h 1 mhine ka lghbhgh
@shivaniverma depend karta hai gym kaunsa hai, agar local gym hoga toh local gym ka 1 month ke membership ke fees honge 700rs to 1000rs tak aur diet ka kharcha almost 1 month ka apka hoga kam se kam 4 se 5 hazaar rupiye ka
Sir cycling kab karna hai gym mai before starting the Workout Or after
Hello sir
Cycling aap workout ke paile kar sakhte ho 5 min lower body ko warm up karne ke leye, and agar apko fat loss karna hai toh apko saara workout khatam karke last main 20 min cardio kar lena chaiyye, jisse apke body ka fat loss bhi ho aur muscle main hardness bhi aa jaye, JAY SIYARAM
Kaha par hy ye jim
Ahmedabad, Gujarat
Sir isme kya kya khana h bta do n
Special alag video banaunga iske uper
Kahan se hai sir aap
Ahmedabad
Sir please gym main Bally Kam krny Kai liyai konsi machine use krain please reply me please
Belly Fat burn karna hoto, ratka khana band kardo 3 mahine tak aur jab gym mein workout khatam karoge uske baad 20 minutes dabake cardio karna yani treadmill par takat se run karna
@@VijayShindeFitness okay thanks
Sir aapka Jim kaha hai
Gujarat, Ahmedabad
Sir agr fit rhne ke liye gym 1 month ke liye join kre fir chhod de gym to kya koi problm hoti hai?
Khana aap regular khate ho, aur fir suddenly 2 din khana band kar dete hai, toh agar sharir kaam karta hai bina khane ka toh koi problem nahi hai fir gym bhi kya jarurat hai Jane ke
@@VijayShindeFitness baat ye h ki mai bahut jyada patli hu thoda sa fit hone ke liye soch r gym join kr lu to kya fir chhod dene se koi problm hogi kya agr 1month ke baad mai ghr pr hi workout krne lgu to.
Apko mein ekdum detailing mein samjata hu, jaise koi banda naye CAR kharid leta hai toh uss naye car ko 1 saal tak koi servicing nahi karaoge toh bhi kaam chal jayega, lekin ek saal ke baad fir usse car ko har mahine servicing ki jarurat padti hai, thake uske andar ke part ache se smoothly work kar sakhe, vaise he manushya sharir ko bhi 25 years tak agar koi exercise nahi karta toh kaam chal jayega lekin 25 saal ke baad humko hamare andar ke organs ko strong rakhne ke leye fir exercise karni padti hai thake hum kabhi bimaar na pade koi bimari humme na lage aur life mein hamesha swast rahe aur fit rahe fir chahe aap gym jao ya fir ghar par he rehkar kare, lekin 7 days mein se 4 din toh workout compulsory kare, aur mere hishab se aap gharpe he workout kare toh better rahega, kyuki sabse jyada bimari gym mein he hoti hai jaha hygienic ka bilkul bhi dhyan nahi dete log, SITARAM 🚩
@@VijayShindeFitness apki baat sahi hai or smjh bhi r hu bt kya ap mujhe thodi tips de skte hai ki mai bahut jyada ptli pichle 4,5month me ho gyi hu family tension se bhi kah skte hai. To mai workout me kya kru kya morning me walking pr jaau ya cycle chalau ya rassi kud skti hu or kuch ap btaye Ples, mai silai ka kaam krti hu pura din machine pr time chala jata hai mera.
Sir treadmill kb krna chahiye
Exercise saare khatam ho jaye uske baad last main 20 min treadmill par Power walk chalna chaiyye, isse apke body ka fat burning kafi acha hoga 👍
Tq sir
Mujhe online training krni h apse
Sorry online training kabhi ho he nahi sakhti hai, yeh duniya main jitne online training karte hai sab fake log hai sirf paise chaiyye hote hai unko, real fitness training samne he khade rehkar Kara sakhte hai
Namaskar 46 ke ladies Jim kar sakti hai
86 ke women bhi gym kar sakhti hai, fitness ki koi age nahi hoti hai
Sir ye gym kaha pe h ??
Gujarat, Ahmedabad
Berr ki botal dugha tumko camera mane🤣🤣🤣🤣
😊
Woh kuch nahi batate bs ja kr cycleling kro bas
Apko ya fir apke group ko koi workout plan chaiyye ho toh comment main Part 2 likhe, main usme bataunga workout plan kis tarah hota hai aur kya kya karna chaiyye kyuke har insaan ka body frame alag hota hai, toh sabko apne body frame ke hishab se he workout karna chaiyye