Fitness Profile

"Strive for excellence, exceed yourself, love your friend, speak the truth, practice fidelity and honor your father and mother. These principles will help you master your self, make you strong, give you hope and put you on a path to greatness"

Joe Weider, Trainer of Champions

Free Hand Exercise
General Guidelines for 15 Safety Procedure

1. Check with your doctor before starting a serious weight training programme.
2. Make sure to warm up and cool down.
3. Never exercise unsupervised.
4. Always use spotters.
5. Never hold your breath.
6. Always use proper form and techinques.
7. Rest between exercise.
8. Never use drugs.
9. Always use a full range of motion.
10. Never train on an empty stomach.
11. Learn as much as you can about building.
12. Maintain good Gym. house keeping.
13. A preparticipation physical exam should be performed before beginning any type of conditioning
      programme.
14. Beginners should never be allowed to use any equipment that is broken of damaged of that they
      don't fit on properly.
15. Management & trainer shall not to be responsible for any injury to the member caused by the
      any type accident during working with exercise equipments.

Weight Training Workout
The Basic Exercise

Weight Training exercises are to be done three times a week, with one day between work outs for mending and setting. Basically the theory is simple. In the beginning you will be training your whole body in one day. This should be followed by a rest day, because it takes forty eight hours for the muscles to recuperate, to rebuild to their normal size and grow bigger. If you trained a muscle every day it would slowly deteriortate. You would be just tearing it down and not rebuilding it. Also, you need forty-eight hours to let the joints recuperate. Since, in the beginning you will to basic movements for every muscle at each workout, you need a day of rest between your sessions in the Gym.

General Guidelines For Training With Weights

1. Use an adult spotter when lifting weights.
2. Always use collars on your barbells.
3. Never perform one repitaition maximum limits.
4. Always breathe out during the explosive part of the lift.
5. Always use proper form and technique.
6. All lifting motions should be slow, and controlled, avoid fast or jerking motions.
7. Keep weight as close to your body as possible.
8. Lift with your knees and keep your back straight when picking up a weight from the ground.
9. Lift with individual goals in mind.
10. Rest between exercise.

POWER CIRCUIT

Schedule #

In the beginning it is advisable for you to lay a solid foundation free hand exercises have a tonic effect on the muscles and internal organs. They gently tone-up the circulatory system and come beneficial in safe guarding the general health of the body. Advanced free hand exercise make you in shape and muscularize the body in a unique

Diet Chart

When you complete a heavy training session your muscles require 48 hours of rest before they can be stressed again. This rest period allows your body time to completely recuperate-remove fatigue toxins from the muscles and restore supplies of oxygen and muscle glycogen and increase hyertrophy

Reach Us

NATIONAL GYM
H. NO. 776/A, 5thCHOPASNI ROAD,
SARDARPURA JODHPUR - 342003
RAJASTHAN, INDIA.

Key Person :
Khivraj Gurjar

Mobile No.: 091 94611 33668
Skype ID : khiv.raj.gurjar
​
Email: khivrajgurjar@gmail.com

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