BIG CHEST WORKOUT for BEGINNERS in HINDI |चेस्ट वर्कआउट बिगिनर्स के लिए|

Jeet Selal Aesthetics

29 Apr 202312:34

Summary

TLDRIn this fitness series, the host introduces a new workout routine focusing on chest training and nutrition. Emphasizing the importance of a proper warm-up to prevent injuries, the video demonstrates exercises like chest presses and fly movements using machines to ensure stability and safety. The host guides viewers through warm-up exercises for the shoulder and elbow joints, and suggests starting with light weights for 12-15 repetitions. The session aims to educate beginners on the correct form and technique to effectively target the chest muscles without risking injury.

Takeaways

😀 The video is introducing a new series focused on saree training and nutrition.
💪 It emphasizes the importance of warming up before starting any workout to prevent injuries.
👉 The presenter advises on specific warm-up exercises for joints like the elbow and shoulder joints.
🏋️‍♀️ The video covers chest exercises, including machine chest press, and explains the importance of stability during these exercises.
🔥 It mentions the need for a proper warm-up before starting with heavier weights to prevent injuries.
📈 The script explains the progression from warm-up sets to working sets with heavier weights.
🕒 It suggests a rest period of 45 seconds to 1 minute between sets for adequate muscle recovery.
🍽 The video also touches on nutrition, suggesting that viewers should be mindful of their diet along with the workout.
🗣️ The presenter encourages viewers to like the video and comment if they want more content like this in the series.
👌 The script highlights the importance of maintaining a stable shoulder joint and elbow joint mobility for safe and effective chest workouts.

Q & A

What is the main focus of the new series mentioned in the script?
-The new series focuses on providing training and nutrition advice for saree training.
What is the first exercise recommended for beginners in the script?
-The first exercise recommended for beginners is a chest workout, starting with pressing movements.
Why is warming up important before starting any exercise according to the script?
-Warming up is important to prevent injuries, especially to the elbow and shoulder joints, and to avoid long-lasting injuries that can occur if exercises are performed without proper warm-up.
What are the key joints to warm up before chest exercises as per the script?
-The key joints to warm up before chest exercises are the shoulder joints and elbow joints.
What is the significance of shoulder rotations in the warm-up routine?
-Shoulder rotations are significant in the warm-up routine as they increase the mobility of the shoulder joints, reducing the chances of injury during chest movements.
What is the role of lower back mobility in the chest workout routine described in the script?
-Lower back mobility plays a role in the chest workout routine to ensure proper movement and to avoid injuries, especially when performing exercises like the hyper extension on the ground.
What is the recommended warm-up exercise for the lower back according to the script?
-The recommended warm-up exercise for the lower back is the hyper extension, which should be done gently and slowly to avoid injury.
What are the three things that should be considered before starting the workout according to the script?
-The three things to consider before starting the workout are warming up the joints, warming up the muscles, and ensuring that the heart rate is elevated.
What is the importance of chest press machine exercises in the script?
-Chest press machine exercises are important as they help in stabilizing the body and reducing the chances of injury by maintaining a fixed movement.
How many sets and repetitions are recommended for chest press machine exercises in the script?
-The script recommends performing three working sets with 12 to 15 repetitions each for chest press machine exercises.
What is the significance of incline dumbbell fly in the chest workout routine as per the script?
-The incline dumbbell fly is significant as it targets the upper chest muscles and helps in isolating the chest muscles for better development.

Outlines

00:00

💪 Introduction to a New Fitness Series

The speaker introduces a new fitness series focusing on saree training and nutrition. They assure viewers that there's no need to worry if they haven't seen results in six months and encourage liking and commenting on the video for more content. The session begins with a chest workout, emphasizing the importance of a proper warm-up to prevent injuries, especially for the elbow and shoulder joints. The speaker suggests starting with light dumbbell movements or bodyweight exercises to enhance shoulder mobility and prepare for the workout.

05:00

🏋️‍♂️ Chest Workout and Exercise Techniques

The speaker continues with a detailed explanation of chest exercises, starting with chest presses in a machine for beginners. They highlight the importance of body stability and movement control to prevent injuries. The focus is on proper form, targeting the chest muscles, and isolating them from shoulder movements. The speaker recommends starting with lighter weights for 12 to 15 repetitions in three sets, with a break of 45 seconds to a minute between sets. They also discuss the importance of understanding the movement before progressing to heavier weights and provide tips for advanced exercises like incline dumbbell press and fly movements.

10:01

🏋️‍♀️ Advanced Chest Exercises and Workout Conclusion

The speaker concludes the chest workout session with advanced exercises like incline dumbbell press and fly movements, emphasizing the importance of maintaining a proper angle for effective chest targeting. They discuss the importance of full muscle contraction and control during the exercises to maximize results and minimize the risk of injury. The session wraps up with a reminder to maintain chest elevation throughout the exercises and to perform three sets of 12 to 15 repetitions with a focus on concentric contractions. The speaker invites viewers to share any confusion and promises more videos in the series if the current one is well-received.

Mindmap

Keywords

💡Sari Training

Sari training refers to the process of learning how to drape a sari, which is a traditional Indian garment. In the context of the video, it seems to be used metaphorically to imply a comprehensive training or guidance, possibly in the field of fitness as indicated by the subsequent keywords. The script mentions 'sari training' as a new series, suggesting it's a comprehensive guide for viewers.

💡Nutrition

Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health, and disease of an organism. In the video, nutrition is mentioned as an integral part of the training series, implying that the video will provide guidance on what to eat to complement the physical exercises discussed.

💡Warm-up

A warm-up is a physical preparation for more intense activities, consisting of exercises that increase the heart rate and blood flow to the muscles. In the script, warm-up is emphasized as a crucial first step before starting any workout to prevent injuries, highlighting the importance of preparing the body properly before engaging in strenuous activities.

💡Mobility

Mobility refers to the ability to move freely and without restriction. In the context of fitness, it often relates to the range of motion in joints and muscles. The script mentions improving shoulder joint mobility, indicating that the video will include exercises or stretches to enhance the flexibility and movement of the shoulders.

💡Macro-nutrition

Macro-nutrition pertains to the consumption of large quantities of essential nutrients like carbohydrates, proteins, and fats that the body needs in relatively large amounts. The video seems to discuss the role of macro-nutrition in supporting muscle development and overall health, suggesting that viewers will learn about the importance of these nutrients in their diet.

💡Micro-nutrition

Micro-nutrition involves the intake of vitamins and minerals, which are needed by the body in smaller quantities but are crucial for various bodily functions. The script implies that the video will cover the significance of these micronutrients in maintaining health and possibly in the context of workout recovery and performance.

💡Exercise

An exercise is a specific activity requiring physical effort to maintain or improve health and fitness. The script mentions various exercises, particularly chest exercises, indicating that the video will provide detailed instructions and demonstrations on how to perform these exercises correctly.

💡Repetitions

Repetitions, or 'reps', refer to the number of times an exercise is performed in a single set. The script discusses the number of repetitions for certain exercises, suggesting that the video will guide viewers on how many times they should perform each exercise to achieve the desired results.

💡Rest

Rest in the context of fitness refers to the period of relaxation or inactivity between sets of exercises. The script mentions resting between sets, which is important for recovery and to prevent overexertion, allowing the muscles to repair and grow.

💡Incline Dumbbell Press

The Incline Dumbbell Press is a specific exercise that targets the upper chest and shoulders. It involves pressing dumbbells upwards while lying on an incline bench. The script mentions this exercise as part of the workout routine, indicating that the video will demonstrate how to perform it correctly and its role in a training program.

💡Chest Press Machine

A Chest Press Machine is a piece of gym equipment designed to isolate and work the chest muscles. The script refers to using this machine for exercise, suggesting that the video will provide instructions on how to use the machine effectively and safely, as well as the benefits of machine-based chest exercises.

Highlights

Introduction of a new series on saree training and nutrition for beginners.

Engagement call to action: Liking and commenting if viewers want more videos in this series.

Starting the day with a chest workout before diving into nutrition.

Emphasis on the importance of a proper warm-up to prevent injuries.

Highlighting the need for joint mobility before starting pressing movements.

Explanation of how to perform shoulder rotations for joint mobility.

Discussing the importance of micro-rotations during chest movements.

Guidance on how to perform hyperextensions for lower back mobility.

Advice on gradually increasing the intensity of exercises.

Recommendation to start the workout with machine exercises for better stability.

Instructions on how to perform chest press in a machine for beginners.

Detailing the importance of sets and repetitions for beginners.

Explaining the difference between warm-up sets and working sets.

Caution about the potential for injuries if the body is not warmed up properly.

Introduction of the next exercise: Incline Dumbbell Fly.

Advising on the importance of maintaining body stability during exercises.

Explanation of the pressing movement and its impact on the chest muscles.

Guidance on how to perform the fly movement correctly.

Emphasizing the importance of controlled movements for effective chest training.

Introduction of the third exercise: Incline Dumbbell Press.

Instructions on how to set the correct angle for the dumbbell press.

Detailing the importance of full contraction in dumbbell press.

Recommendation to perform three sets of 12-15 repetitions with a concentric feel.

Introduction of the last exercise: Lower Chest Exercise.

Instructions on how to perform the lower chest exercise with light weight.

Emphasizing the importance of targeting the lower chest muscles.

Encouragement to maintain chest elevation during all exercises.

Conclusion of the beginner series workout with a call for viewer feedback.

Reminder to like the video for more content like this.