demi.cfitness

LEG DAY? Yeh 4 moves miss mat karo!

Glutes aur Legs shape karni hai? Start yahi se.

Stop wasting your leg day — Do this!
LEG DAY — Glutes • Quads • Adductors • Hamstrings — 4 essential moves ✅

1) Hip Thrust — 3×8–12 (1s squeeze)
2) Squat/Leg Press — 3×8–10 (drive heels)
3) Adductor Squeeze / Band — 3×12 (slow)
4) Romanian Deadlift / Hamstring Curl — 3×10–12 (control)

Form > weight. Save this for your next leg day 🔥
Tag your gym partner & follow 👉 .fitness for daily form fixes.

Comment “LEG” for 7-day leg routine — I’ll DM! 👇
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📌 “Wrong Pushups = Zero Chest Growth! Fix in 15 sec!”
1. Standard Push-up – Hands shoulder width.

2. Diamond Push-up – For triceps pump.

3. Wide Push-up – Targets Outer Chest.

4. Decline Push-up – Upper Chest 🔥

5. Elevated Push-up – Lower Chest Engagement.

6. Gold Push-up – Full Chest Squeeze!
💪 Try 3 sets of each – See change in 21 days!

Dumbbell Press Galat Kar Rahe Ho? Do This ✅
Stop doing these arm mistakes! 🚫💥
Agar aap dumbbell press ya arm training me progress nahi dekh rahe, toh pehle form check karo.

5 quick fixes:
1) Elbows 20° (no flare)
2) Neutral spine — no over-arch
3) Slow & controlled — no momentum
4) Proper grip width — shoulder aligned
5) Full range — squeeze at top

SAVE this ✅ Try next arm day & tag your gym buddy 👇
Comment “ARMS” for full 7-day arm plan — I’ll DM!
Follow 👉 .fitness



Kaun inme se mistake karta hai? COMMENT “MISTAKE 1” ya “MISTAKE 2” 👇