Last 10 Commits for abc1234

commit 5f8987afddc6bcd8c8e25d917a763bc4207d2c83 Author: ffff:122.161.243.164 <ffff:122.161.243.164@hub.scroll.pub> Date: 2024-12-27 08:42:30 +0000 Subject: updated index.scroll diff --git a/index.scroll b/index.scroll index 4442ed6..fa4f080 100644 --- a/index.scroll +++ b/index.scroll @@ -1,4 +1,233 @@ -buildHtml -theme roboto +# 🏋️‍♀️ Workout Program with Tutorial Links -Hello World my name is \ No newline at end of file +This plan is for 1st 4 weeks of your workout journey. + +## 💡 General Tips + +- Focus on mind-muscle connection +- Take 2-5 mins breaks between sets +- You grow more in stretched positions +- Prioritize form over weight/reps +- Slow movement while moving weight in a downward motion / negatives (controlled eccentric) +- Proper breathing is crucial +- 10-12 minutes cardio every alternate day at the end + +## Monday: Legs 🦵 + +### Warm-up + +| Exercise | Duration/Reps | Tutorial Links | Form Tips | +| --- | --- | --- | --- | +| Warmup and Cycling | 5-7 mins cycling +2-3 min warmup | [Full Leg Warm-up Guide](https://www.youtube.com/watch?v=pCEpcIo-O4I) | | +| Bodyweight Squats | 2 sets × 20 reps | [MuscleWiki Guide](https://musclewiki.com/bodyweight/female/glutes/bodyweight-squat/) | Practice basic movement pattern | + +### Main Exercises + +| Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Common Mistakes | Muscles involved | +| --- | --- | --- | --- | --- | --- | --- | +| Smith Machine Squats | #1-2: 15-20 reps (empty bar) +#3-4: 10-12 reps (+2.5kg/side) | Start: Empty bar +Progress: +2.5kg plates | 1. [Basic Tutorial](https://www.youtube.com/watch?v=8Kls95w2jFA) +2. [Form Guide](https://www.youtube.com/watch?v=Uv_DKDl7EjA) 3. [Quick Tips](https://www.youtube.com/shorts/rhbIFJj4UYc) | - Wider stance - Breathing crucial +- Keep chest up | Watch for: +- Knee moving inward (it should be outwards) +- Back rounding | Quads,Glutes | +| Dumbbell RDL | 3 × 12-15 reps | 5kg dumbbells | 1. [MuscleWiki Guide](https://musclewiki.com/dumbbells/female/lowerback/dumbbell-romanian-deadlift/) +2. [Common Mistakes](https://www.youtube.com/shorts/d-hn_0sEpRQ) +3. [Avoiding back pain](https://www.youtube.com/shorts/wFSMH3PPu9Y) | - Hip hinge movement +- Feel hamstring stretch | - Not hinging at hips. +- Rounding back | Glutes, Ham | +| Leg Extension | 3 × 15 reps | 25-30kg | [Machine Guide](https://musclewiki.com/machine/female/quads/machine-leg-extension/) | Control movement | Don't swing | Quad | +| Calf Raises | 3 × 15-17 reps | 10kg | 1. [Machine Guide](https://musclewiki.com/machine/female/calves/machine-standing-calf-raises/) +2. [Form Tips](https://www.youtube.com/shorts/xK6DoHBXTdw) | Hold 1sec at bottom | Don't rush reps | | + +### Stretches + +| Stretch | Duration | Tutorial Link | Key Focus | +| --- | --- | --- | --- | +| Quad Stretch 1 | 30s/side | [Variation Two](https://musclewiki.com/stretches/female/quads/quads-stretch-variation-two/) | Feel front thigh stretch | +| Quad Stretch 2 | 30s/side | [Variation Three](https://musclewiki.com/stretches/female/quads/quads-stretch-variation-three/) | Alternative position | +| Glute Stretch | 30s/side | [Glute Guide](https://musclewiki.com/stretches/female/glutes/glutes-stretch-variation-three/) | Feel hip stretch | +| Hamstring Stretch | 15-20s/side | [Ham Guide](https://musclewiki.com/stretches/female/hamstrings/hamstrings-stretch-variation-four/) | Gentle stretch | + +--- + +## Tuesday: Shoulders & Abs 💪 + +### Warm-up + +| Exercise | Duration | Tutorial Link | Notes | +| --- | --- | --- | --- | +| Shoulder Mobility | 5-7 mins | [Warm-up Guide](https://www.youtube.com/watch?v=ztQRlsR44M8) | Complete all movements | + +### Main Exercises + +| Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | +| --- | --- | --- | --- | --- | +| Dumbbell Seated Overhead Press | 3 × 12-15 reps +1 × 6 reps | 2.5kg dumbbells +5kg (last set) | [Press Tutorial](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-overhead-press/) | - Core tight +- Full Range of motion | +| Lateral Raises | 3 × 15-20 reps +1 × 6-8 reps | 2.5kg dumbbells +5kg (last set) | [Raise Guide](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-lateral-raise/) | - No swinging +- Control movement | +| Rear Delt Fly | 3 × 12-15 reps | 2.5kg dumbbells | [Fly Guide](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-rear-delt-fly/) | Squeeze at top | +| | | | | | + +### Abs + +| Exercise | Sets × Reps | Tutorial Links | Key Points | +| --- | --- | --- | --- | +| Laying Leg Raises | 3 × 15-20 | [Lower Ab Guide](https://musclewiki.com/bodyweight/female/abdominals/laying-leg-raises/) | Control descent | +| Crunches | 3 × 15-20 | [Crunch Guide](https://musclewiki.com/bodyweight/female/abdominals/crunches/) | Curl up slowly | +| Plank | 1-2 mins | [Plank Form](https://musclewiki.com/bodyweight/female/abdominals/hand-plank/) | Keep body straight | + +### Stretches + +| Stretch | Duration | Tutorial Link | +| --- | --- | --- | +| Shoulder Stretch 1 | 20s/side | [Variation One](https://musclewiki.com/stretches/female/shoulders/shoulders-stretch-variation-one/) | +| Shoulder Stretch 2 | 20s/side | [Variation Four](https://musclewiki.com/stretches/female/shoulders/shoulders-stretch-variation-four/) | + +![Screenshot 2024-11-15 at 1.19.46 PM.png](https://prod-files-secure.s3.us-west-2.amazonaws.com/28705955-53c0-4982-bc9a-f421793f3130/045a2ec0-a56e-4227-9d8d-91d2f0276245/Screenshot_2024-11-15_at_1.19.46_PM.png) + +--- + +## Wednesday: Chest & Triceps 💪 + +### Warm-up + +| Exercise | Duration/Reps | Tutorial Links | Form Tips | +| --- | --- | --- | --- | +| Modified Push-ups | Target: 30-35 reps | [Modified Push-up Guide](https://www.youtube.com/shorts/A9eYDfkh7zQ) | - Can bend knees +- Focus on form | + +### Main Exercises + +| Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | +| --- | --- | --- | --- | --- | +| Dumbbell Incline Bench Press | 3 × 15 reps +1 × 6 reps (last set) | 2.5kg dumbbells +5kg (last set) | [Incline Press Guide](https://musclewiki.com/dumbbells/female/anterior-deltoid/dumbbell-incline-bench-press/) | - Control movement +- Full ROM | +| Dumbbell Bench Press | 3 × 12-15 reps +1 × 4-5 reps (last set) | 2.5kg dumbbells +5kg (last set) | [Bench Press Guide](https://musclewiki.com/dumbbells/female/triceps/dumbbell-bench-press/) | - Keep back flat +- Drive through chest | +| Machine Pec Fly | 3 × 12-15 reps +1 × 6-8 reps (last set) | 10kg +15kg (last set) | [Pec Fly Guide](https://musclewiki.com/machine/female/chest/machine-pec-fly/) | - Squeeze at peak +- Control return | +| Dumbbell Overhead Tricep Extension | 4 × 12 reps | 7.5kg | [Tricep Extension Guide](https://musclewiki.com/dumbbells/female/triceps/dumbbell-overhead-tricep-extension) | - Keep elbows in +- Full extension | +| Rope/Bar Pushdown | 3 × 12-15 reps | Start light | 1. [Cable Guide +2.](https://musclewiki.com/cables/female/triceps/cable-rope-pushdown/) [Form Video](https://www.youtube.com/watch?v=odbyvJm7d8s) | - Elbows at sides +- Control motion | + +### Stretches + +| Stretch | Duration | Tutorial Link | +| --- | --- | --- | +| Chest Stretch 1 | 15-20s each | [Variation One](https://musclewiki.com/stretches/female/chest/chest-stretch-variation-one/) | +| Chest Stretch 2 | 15-20s each | [Variation Three](https://musclewiki.com/stretches/female/chest/chest-stretch-variation-three/) | +| | | | + +--- + +## Thursday: Back & Biceps 💪 + +### Main Exercises + +| Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Muscle Involved | +| --- | --- | --- | --- | --- | --- | +| Machine Pulldowns | 4 × 12 reps | 10-15kg | [Pulldown Guide](https://musclewiki.com/machine/female/lats/machine-pulldown/) +[Form Tips 1](https://www.youtube.com/shorts/oJ0x9fsmESs) +[Form Tips 2](https://www.youtube.com/shorts/5s6KGLTMgoI) | - Stay in place +- No momentum +- Push with lats | Lats | +| Machine Seated Cable Rows | 3 × 12-15 reps | 10-15kg | [Row Guide](https://musclewiki.com/machine/female/biceps/machine-seated-cable-row/) +[useful tips](https://www.youtube.com/watch?v=J7woEcgtArY) +[tips-2](https://www.youtube.com/watch?v=UCXxvVItLoM) +[elbow position guide](https://www.youtube.com/shorts/eA6JBY6PV4A) | - Squeeze back +- Control return | Mid back, lats | +| Bend over Dumbbell Rows | 3 × 10 reps | 5 kg | 1. [Row Guide](https://www.youtube.com/watch?v=DMo3HJoawrU) +2. [Guide-2](https://www.youtube.com/shorts/Fxh6U_AurhI) +3. [Avoiding lower back pain 1](https://www.youtube.com/shorts/wFSMH3PPu9Y) +4. [Avoiding lower back pain 2](https://www.youtube.com/shorts/ijfcwBxbd1k) + + | - Hip hinge +- Brace core (breath air into your stomach) | Mid back, lats, lower back | +| Back Extension | 3 × 12-15 reps | Bodyweight | [Extension Guide](https://musclewiki.com/machine/female/lowerback/machine-45-degree-back-extension/) | - Control movement +- No jerking | Lower back, +Glutes | +| Dumbbell Curls | 3 × 15 reps | 2.5kg dumbbells | [Curl Guide](https://musclewiki.com/dumbbells/female/biceps/dumbbell-curl/) | - Static elbows +- Control tempo +- Controlled negatives | +inner biceps (long head) | +| Hammer Curls | 3 × 12-15 reps | 2.5kg dumbbells | [Hammer Curl Guide](https://musclewiki.com/dumbbells/female/biceps/dumbbell-hammer-curl/) | - No elbow movement +- Full ROM | outer bicep +(short head) | + +### Stretches + +| Stretch | Duration | Tutorial Link | +| --- | --- | --- | +| Lats Stretch 1 | 20-30s each | [Variation One](https://musclewiki.com/stretches/female/lats/lats-stretch-variation-one/) | +| Lats Stretch 2 | 20-30s each | [Variation Two](https://musclewiki.com/stretches/female/lats/lats-stretch-variation-two/) | +| Mid Back Stretch | 20-30s | [Trap Stretch](https://musclewiki.com/stretches/female/traps-middle/traps-mid-back-stretch-variation-one/) | +| Lower Back Stretch 1 | 20-30s | [Variation One](https://musclewiki.com/stretches/female/lowerback/lower-back-stretch-variation-one/) | +| Lower Back Stretch 2 | 20-30s | [Variation Two](https://musclewiki.com/stretches/female/lowerback/lower-back-stretch-variation-two/) | + +--- + +## Friday: Legs (Day 2) 🦵 + +### Warm-up + +| Exercise | Duration/Reps | Tutorial Links | Notes | +| --- | --- | --- | --- | +| Cycling | 5-7 mins | [Warm-up Guide](https://www.youtube.com/watch?v=pCEpcIo-O4I) | Light resistance | +| Body Weight Squats | 2 × 15-20 reps | Same as Monday | Focus on form | + +### Main Exercises + +| Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Muscle involved | +| --- | --- | --- | --- | --- | --- | +| Goblet Squats | 4 × 15-20 reps | 10kg dumbbell | [Squat Guide](https://musclewiki.com/dumbbells/female/glutes/dumbbell-goblet-squat/) +[Form Video](https://www.youtube.com/watch?v=jHtONlh5_ZM) | - Elevated heels +- Keep chest up | Quads | +| Leg Press | 3 × 20 reps | 20-20kg plates | [Press Guide](https://musclewiki.com/machine/female/glutes/machine-leg-press/) | - Full ROM +- Control descent | Quads | +| Hip Thrusts | 3 × 15 reps | Light weight | [Thrust Guide](https://musclewiki.com/barbell/female/glutes/barbell-hip-thrust/) | - Bridge hips high +- Squeeze glutes | Glutes | +| Walking Lunges | 2-3 × 20 reps | 2.5kg dumbbells | [Lunge Guide](https://www.youtube.com/watch?v=Z6R8A5tcrTc) | - Long steps +- Control balance | Glutes, Ham | +| Leg Curl | 3 × 12-15 reps | 30kg | [Curl Guide](https://musclewiki.com/machine/female/hamstrings/machine-hamstring-curl/) | - Full contraction +- Control return | Ham | + +Note: Either Choose Hip thrusts/ Lunges with big strides for glutes + +--- + +## Saturday: Optional Cardio & Abs 🏃‍♀️ + +### Light Cardio Options + +- 20-30 minutes walking/cycling +- Keep intensity moderate +- Focus on recovery + +### Abs (Optional) + +- Choose some exercises from Tuesday's ab workout +- Focus on core stability exercises. + - [Dr Mcgill big 3](https://www.youtube.com/shorts/C89EKtI8a3o) + +--- + +## Mobility techniques + +1. Hip hinge : [Guide](https://www.youtube.com/shorts/JhKrt0JA3v4) [Guide-2](https://www.youtube.com/shorts/bMo2XS_AlyQ) (will avoid lower back pain) +2. Bracing : [Bracing guide for lifting](https://www.youtube.com/watch?v=TRmayQcweUc&t=474s). (helpful for back pain and proper posture) \ No newline at end of file