Kanha health club

💪 One-Arm Dumbbell Row | Back Thickness & Width 🔥

Build a stronger, thicker back with the One-Arm Dumbbell Row!

🎯 Target Muscles:
• Latissimus Dorsi (Lats)
• Rhomboids
• Middle Traps
• Rear Deltoids
• Biceps — secondary

🏋️ Sets & Reps: 3 Sets × 12–15 Reps each side
⚡ Tip: Keep your back stable, pull the dumbbell toward your hip, and squeeze your back at the top.

🔥 Form first • Weight according to your ability

📍 Fit with Chandan | Kanha Health Club, Kanpur

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🔥 Single-Hand Cable Pushdown — Triceps

💪 TRICEPS BUILDER | SINGLE-HAND CABLE PUSHDOWN

🎯 Target Muscle: Triceps — especially lateral & medial heads

✅ 3 Sets × 12–15 Reps
✅ Controlled pushdown
✅ Elbow close to the body
✅ Full extension + strong squeeze
✅ Weight according to your ability

🔥 Benefits:
• Triceps strength & size
• Better arm definition
• Improves pressing strength
• Helps correct left-right muscle imbalance

📌 FORM > WEIGHT
Slow & controlled reps for better muscle activation.

FIT WITH CHANDAN
Kanha Health Club, Kanpur 🏋️

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🐪 USTRASANA | उष्ट्रासन — CAMEL POSE

🔥 Chest Open • Spine Flexibility • Posture Improve

🎯 Target Muscles • Chest & shoulders
• Abdominals
• Hip flexors
• Quadriceps
• Back muscles

✅ Benefits • Chest और shoulders को खोलता है
• Spine flexibility बढ़ाने में मदद करता है
• Posture improve करता है
• Hip flexors और thighs को stretch करता है
• Deep breathing में मदद करता है

⏱️ Hold: 20–30 sec × 3 rounds
🧘 Tip: Lower back पर ज्यादा दबाव न डालें और pose को धीरे-धीरे करें।

⚠️ अपनी flexibility और ability के अनुसार practice करें।

Fit with Chandan 💪 | Kanha Health Club, Kanpur

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💪 TRICEPS KICKBACK — PERFECT TRICEPS FINISHER 🔥

🎯 Target Muscle: Triceps Brachii
💥 Main Focus: Triceps definition & lockout strength

✅ Benefits:
• Triceps को मजबूत और टोन करता है
• Arms की definition बेहतर करता है
• Push movements में strength बढ़ाने में मदद करता है
• Mind-muscle connection improve करता है

🏋️ Sets: 3
🔢 Reps: 12–15
⚡ Tip: कोहनी को स्थिर रखें और movement सिर्फ forearm से करें। Weight हल्का रखें और पूरा control बनाए रखें।

Form सही • Control ज़्यादा • Results बेहतर 🔥

📍 Fit with Chandan | Kanha Health Club, Kanpur

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🔥 LAT PULLDOWN — BUILD A WIDER, STRONGER BACK! 💪

🎯 Target Muscles:
• Latissimus Dorsi (Lats)
• Rhomboids
• Traps
• Biceps & Forearms

✅ How to Perform:
1️⃣ Sit firmly and grip the bar slightly wider than shoulder-width.
2️⃣ Keep your chest up and pull the bar toward your upper chest.
3️⃣ Squeeze your back at the bottom.
4️⃣ Slowly return to the starting position.
5️⃣ Avoid swinging or using momentum.

💥 Sets: 3
🔁 Reps: 10–15
⚠️ Choose a weight according to your ability and maintain proper form.

🏋️ Train Smart • Stay Consistent • Get Stronger

FIT WITH CHANDAN | KANHA HEALTH CLUB, KANPUR 🔥

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🧘 Parvatasana (Mountain Pose) – Stretch, Strengthen & Breathe ⛰️

Parvatasana is a simple yet effective yoga pose that improves posture, increases flexibility, and promotes calmness through deep breathing.

✨ Benefits of Parvatasana: ✅ Improves posture and spinal alignment
✅ Stretches the shoulders, arms, and upper back
✅ Strengthens the core and back muscles
✅ Increases flexibility in the spine
✅ Expands the chest and improves breathing
✅ Helps reduce stress and improve focus

🧘 How to Practice: • Sit comfortably with your spine straight.
• Join your palms together and raise your arms overhead.
• Stretch upward while keeping your shoulders relaxed.
• Breathe deeply and hold for 20–30 seconds.
• Exhale and slowly lower your arms.

⚠️ Avoid These Mistakes: ❌ Hunching the shoulders
❌ Bending the elbows
❌ Holding your breath
❌ Overarching the lower back

🌿 Stretch tall, breathe deeply, and let every pose bring strength, balance, and peace.

📍 Fit with Chandan | Kanha Health Club, Kanpur

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