As you all know that we are living in a era which contain peoples who are very much aware of physical fitness and exercises as well as obese peoples to.You can not only merely get good physical appearance through regular exercises,but also many other gains.

• Regular exercise helps yout to stay away from heart disease,stroke,diabetes and even from cancer.
• High blood pressure and cholesterol leads to heart disease, and through proper exercises you can get rid of or stay away from cholesterol .
• Daily exercise keep you fresh and energetic all the day ,the blood flow through your body and blood  vessels increases and your brain and body becomes fresh  and energetic.
• 20-30 minutes of exercise will be enough for a day.

What diet you should have to build Biceps?

No use of simply working out if you aint seeding the muscles,You should intake lots of protiens in order to build up muscles.Protien shake along with Creatine is best for muscles.Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle.After the work out have some protiens again that muscles can develop.Carbohydrates taken along with protien speeds up the action of protien in muscles.

What exercises should you do?

• Exercises with barbell curls and dumb bells are best for increasing arm size.But remember that never do exercises using the two tools in the same work out as it may stress your muscles.

• Another exercise is pulling up using the pull up bar,remeber that your palms should face your face during the exercise.

Here are some other exercises to improve your biceps.

1. Incline Dumbbell Curls
2. Standing Barbell Curl
3. Seated Dumbbell Curls
4. Seated Zottman Curls

Check out this Video which demonstrates how to increase your bicep size by doing some exercises.

Exercises are classified mainly into two. aerobic exercises are very much effective to increase the heart rate and to improve the cardiovascular endurance. exercises will increase your stamina and disease resistance power of body. by building strong muscles , you can improve your strength of joints, it will help you to prevent osteoporosis. most of the peoples are not like to do exercises. they find excuses to avoid exercises. some simple exercises are described below.
swimming : swimming is very much effective in increasing the cardio vascular strength.
home exercise machine: different type of home exercises machines are available in market, such as cardioglide, health rider, stationary bicycles, rowing machines etc.
health clubs : health clubs are mean for improving body health.

walking:
it is the easiest and simplest form of exercise which is an excellent cardiovascular exercise. it is a best starting exercise. start slowly and increase speed gradually.
cycling
cycling is also a very good cardiovascular exercise. always wear a helmet during the time of riding.
jogging
jogging is the second step, the first step is walking . after a fast walking you can start jogging. it is more harder and puts more stress to the body.

Its defined as the best shape a human can achieve for his Abs. In fact Six pack abs is nothing more than a perfect and strong abs muscles, which is well shaped in six layers. Its not an easy task! It takes time,perseverance,dedication and will power. Working out in gym on body muscles alone won’t help to get Six pack abs, you need to follow a strict diet too. Lets cut down this into simple steps.

Muscle Training

Note: Before doing any exercise mentioned below, you must do warm up exercises for 10 to 15 mins. Any warm up exercise will do like jogging or walking or jumping.

1.  Sit Ups

“Sit Up” is the primary muscle shaping technique that leads to Six pack abs. Its the basic exercise any trainer would suggest when it comes to abdomen.

How to do a sit up ?

Setting the Position:

Look at the above shown figure closely. As in the figure, you need some body else’s help to do sit up. You can do the same with out a help too. Fix your foot against a poll or a horizontal bar (on which weight can be applied). Interlock your foot inside the horizontal bar and lean flat against the floor. Now you are lying on the floor as a flat body with your foots crossed against bar.  Fix your hands at  the back of your head as shown in figure. Now that’s the position!

Doing Sit Up:

First Move: Rise up to your foot (as shown in figure) and try to touch your thighs. While doing this breath in deeply.

Second Move: Move back to the old flat position slowly. Exhale slowly while doing this.

You are done! Now repeat this step 2 or 3 times.

Counts:

Start doing this exercise with a count of 10 nos everyday for the first week. Increase to 20 next week and 30 and 40 and upto 50 a day!

2. Crunches

Crunches are one of the key exercises involved in shaping your abs. Different types of crunches are there.

Normal crunches

Step 1: Lie flat on the floor on a mat (or without one) in supine posture (Your eyes facing the top).

step 2: Bend your knees as shown in figure.

step 3. Bend your arms supporting your head.

Step 4:  Exhale slowly and Lift your shoulders towards the ceiling (not towards your knees).  When lifting force should be on your abs muscle (strictly). All other parts of your body like shoulders, head, neck and spine should be free of force and should feel ease. Don’t lift your body completely from the floor.

Step 5. Inhale slowly and ease back down to the floor. Don’t just go down all on a sudden. Slowly inhale and go down where force should be on abs muscle.

Repeat this step 10 times.

Watch this video for more info on crunches:

3. Side Crunches

Step 1: Lie flat on the floor as in previous step.

Step 2: Bend your knees as shown in figure (previous step)

step 3: Bend your arms and keep it as a support to your head.

Step 4: Exhale slowly and lift your left shoulder towards your right knee.

Step 6: Inhale slowly and come back to previous position.

Step 7: Exhale slowly and lift your right shoulder towards your left knee.  After this Inhale slowly and come back to normal position.

Repeat this 10 times.

Watch this video for more info on Side Crunches:

4.  Reverse crunch

Step 1:  Lie flat on the floor and keep your palms down on two sides of your body.

Step 2: Inhale slowly and lift your knees (bent position) up.

step 3: Exhale slowly and lift your hips (using abs muscle) from the floor.

Step 4. Come back to normal position.

Repeat this 10 times.

Watch this video for more info on Reverse Crunch:

5. Bicycle Crunch

You can watch the video below to understand Bicycle Crunch properly. This is a tough exercise which involves much strain.

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How Yoga Helps you?

Breathing play an important role in relaxing the body and mind. When your are tense and anxious your breathing is shallow , rapid and irregular . when mind is relaxed the breath rate is slow .Nadi shodan pranayama is said to be very effective fro reducing anxiety and bring balance to your nervous system. This pranayam will helpful in balancing components of your autonomous nervous system . holding your right nostril shut with the edge of your right thumb inhale to count of eight through the left nostril . the close your left nostril and take breath for a further count of eight. Release your thumb from right nostril and exhale to a count of sixteen , keeping your index finger on the left nostril. Then inhaling through right nostril .this is one cycle. Meditation involves the use of mind itself to achieve relaxation . in this method mind is made calm and still by focusing it on some neural thing.

SPINE STRETCHERS

Stand with your legs wide apart and feet straight ahead,keeping your hands crossed behind your neck.Pull in your abdominal muscles,then bend,making sure that you are bending at the hips and not at the waist.Then stretch your upper body down towards the floor,keeping your back straight-not rounded.Continue stretching for 20 seconds.At the end of it,you should feel the pull at your spine and back of legs.

ARM SLIMMERS

Get down on all fours.Stretch right leg straight back and lift left calf until left sole supports right knee.Bend your elbows ,at the same time slowly lower your upper body to the floor .Then straighten arms to raise upper body in a push up motion.Do the same 10 .Change legs,repeat.