Best exercise
1.Weighted Dips
Weighted dips can help strengthen the muscles in your:
- chest
- shoulders
- triceps
- upper back
- lower back
- Begin by wrapping your dip belt around your waist, chain side in front. Take the end of the chain with the carabiner and put it through the belt loop so that the belt can be tightened. Place your weight plate on the dropped side before rolling it up and clip it to the other side of your belt.
- Mount the dip bar facing outward. Hold the bars while supporting your body at arm's length: arms and elbows straight and closed. Keep your head aligned with your torso, wrists aligned with your forearms.
- Inhale as you begin to slowly lower your body. Let your torso move slightly forward and your elbows swing out to the side.
- Once you feel a stretch in your chest, exhale and slowly begin to push yourself back to the starting position.
Repetition:-
Aim for 2 to 3 sets of up to 10 reps. Rest for several minutes between sets. If you are new to this exercise, you may want to do fewer reps and sets until you have developed your strength.
Variations:-
- To change this exercise, you can try using a dumbbell instead of a dip belt and a weight plate.
- To do this, you will hold a dumbbell securely between your ankles. You can have someone position the dumbbell for you once you are in position on the dip bar, and then you will do the exercise as described above.
- You can also try wearing a weighted vest instead of a dip belt and weight plates. Another alternative is to use a backpack loaded with weights or other heavy items.
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