GFFI Fitness Acdemy

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from GFFI Fitness Acdemy, Personal trainer, 35, NWA, Punjab Bagh Club Road, New Delhi, above Punjab National Bank, Delhi.


Chest Flys key 🔑:
It's possible to work through a wide range of motion using dumbbells—but to avoid injury, you must focus on controlling each repetition.
When pressing down, make sure that your wrists, elbows, and shoulders are all in a straight line, and that your weight should go inline with your lower chest.

You should also avoid touching the tops of the dumbbells because doing so prevents you from getting a good squeeze on your pecs. Additionally, if you're lifting the dumbbells so quickly that they're clattering together, you won't be able to get a proper chest squeeze out of the exercise. Controlled Repetition is the key to success.


Your Passport to Fitness Industry

As a leading Fitness Institute, we are delighted to work for legislation that protects certified professionals and makes physical exercise more accessible to everyone.


The Back Essential Workout:
One of the most important back exercises is the bent-over row, which is one of the most beneficial rowing movements. The traps, lats, rhomboids, and even the rotator cuff will all be targeted by this exercise, making it a killer back workout.


Deltoid Anatomy & Function:

The deltoid is a thick, triangular shoulder muscle. It gets its name because of its similar shape to the Greek letter ‘delta’ (Δ). The muscle has a wide origin spanning the clavicle, acromion and spine of scapula. It passes inferiorly surrounding the glenohumeral joint on all sides and inserts onto the humerus.

The deltoid is formed of acromial, clavicular and scapular spinal parts. Acromial part (middle fibres) abducts the arm, while the clavicular and scapular spinal parts play a significant role in stabilization, ensuring a steady plane of abduction. Additionally, the clavicular part (anterior fibers) can act as a flexor and internal rotator of the arm, while the scapular spinal part (posterior fibers) can extend and externally rotate the arm.

The deltoid muscles function:

With the support of your rotator cuff muscles, your deltoid muscles help you complete a wide range of motions. The following are some of the duties performed by the deltoid muscle:

Arm abduction is the act of lifting your arm away from your body and bringing it to the side.
Compensation for a rotator cuff tear-related loss of arm strength.
Extension (extending your arm back, away from the body) and flexion (moving your arm backward, behind your body).
Shoulder joint stabilization to prevent dislocations when you lift your arm or carry a heavy load with your arms at your side when lifting.


What causes knee valgus to be so common?

In functional movements like a squat, the knee joint can become valgus for a variety of reasons. This is called a varus position. Because of the femur's tendency to adduct and rotate inside due to a lack of muscle power and torque, weak hip muscles that are responsible for hip abduction and external rotation can cause the knee to collapse inward.. Knee instability occurs as a direct result of the faulty movement pattern. Poor knee control and reduced secondary stabilization force can also be caused by a weak quadriceps-to-hamstrings muscle strength relationship. Poor ankle mobility may lead to an inward knee posture in order to complete a full squat movement, which may result in a knee injury. Finally, knee joint aberrant motion may be caused by a lack of proprioception and neuromuscular control. Squatting or landing with an inward caved knee joint is possible if you have poor knee control, even if your hips and legs are strong enough.


Best 10 Beginner Bodybuilding Tips for More Effective Workouts

1. Use more free weights.
2. Learn proper form.
3. Perform compound lifts and movements.
4. Select and Stick to a Program
5. Gradually Increase the Weight
6. Work out each muscle group once a week
7. Don't workout every day 8. Eat a lot of protein
9. Avoid junk food;
10. Eat more frequently


“King of Leg Move - Squats”
Like most real-life kings, the squat truly deserves its title as "king of the legs moves." As the weight on the bar increases, it becomes a full-body exercise because you have to brace your core and contract the back muscles to keep your torso in the best possible position. To ensure that you perform the move correctly, it is imperative that you engage your entire body in a state of tension.

Professional bodybuilders, powerlifters, Olympic lifters, footballers, and rugby players all use the barbell back squat as the centerpiece of their training regimens. Including it in your plan is a no-brainer and you'll reap the same benefits as everyone else.

You'll be able to reap a slew of advantages. Compound exercises, such as the squat, require the use of more than one joint to complete. Quad, hamstring, and gluteal muscles are all heavily worked, making this one of the best "bang for your buck" exercises around. Strengthens the knee and hip joints, ligaments, and tendons.


Best 3 Tips for a ripped Physique:

1. Lift weight on a heavier side:
It's a common misconception that you need to lift heavier and do more reps in order to get better results. 'This is the absolute worst thing that could have happened!' According to Neeraj Mehta. Keep challenging yourself with moderate to heavy weights twice a week (8-10reps) for each muscle to keep your body's desire to retain muscle while cutting in mind. '

Calculate your daily caloric intake.

The formula for determining a baseline calorie requirement is as follows:

(10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5; then multiply by an activity-level value from 1.2 (sedentary) to 1.9 (extremely active)

Increase your intake of protein and fat.

On days when you don't exercise, make an effort to eat more legumes, vegetables, and berries, which are high in fiber. It has long been known that people who follow a low-carb, high-fiber diet experience increased satiety and lower insulin levels and greater weight loss success. #


What is a barbell?

Barbell is consider a prop to build the base for strength. Nothing else even comes close to that. Lifting for strength necessitates multi-joint exercises known as compound lifts, which build tension through a variety of muscles and movement patterns while also stimulating thousands of nerves.

When compared to dumbbells, barbells allow exercisers to lift more weight. Another benefit of utilizing barbells is that you can target multiple muscle groups at once. When you deadlift, bench press, or squat, the weight is uniformly distributed, giving you more stability.

For the first time, a novice lifter's body's reaction is primarily mental. To lift a barbell effectively, our minds must first learn to coordinate all of our muscles.

It's because the human body is a complete system, and our neurological system is responsible for controlling the muscle movement.

Strength increases in the gym are primarily the result of improving our neuromuscular connection rather than getting bigger. When it comes to athletic competition, the more physically dominant participant usually emerges victorious.


We are selected in Worlds best 7 FItness Training Institutes from one of the best evaluation authentic company of United States of America.
Can check the link below 👇

“GFFI Fitness Academy”

As a premier Fitness Institute in India and Asia. The institution offers science-based fitness education, namely biomechanics-based fitness education, to fitness trainers as well as educating the general public about biomechanics. This is India’s first and only institution, having served the country for more than 20 years and teaching over 118,000 trainers worldwide. The Institute says that the courses they provide are nationally and internationally accredited, and that they would also place you in a job.


What are the benefits of having a fit body?

Strengthening your muscles and bones is a result of regular exercise and physical activity. It enhances the health of the lungs, heart, and circulatory system. Maintaining a healthy weight, reducing your risk of type 2 diabetes, heart disease, and some cancers can all be achieved through regular exercise.

To be more productive, having a great body is actually a good thing.

Energy is pumping up.

Outlook on life has brightened significantly.
Improved rest.
An increase in brain power.
Less anxiety.
The chance to take advantage of the natural beauty of the world.

So what are you waiting for JUST DO YOUR WORKOUT 🏋️‍♀️


Muscles can be built by sprinting:

Fast-twitch muscle fiber recruitment and development is one of the primary benefits of "sprinting," according to Neeraj Mehta (Founder & Director of GFFI Fitness Academy)
Research shows sprinting can increase protein synthesis pathways by up to 230 percent, which aids in protein breakdown and synthesis. Sprinting, when done correctly, can actually help you build muscle, allowing you to shed pounds.


Breathing Technique:

The respiratory rate, which is defined as the number of times a person takes a breath in a given period of time, and the volume of air that is exchanged during each breath are both considered to be part of one's breathing patterns (tidal volume).

The number of times a person takes breaths in a given amount of time is referred to as the respiratory rate. Minute ventilation can be approximated using breaths per minute, but the time period can be whatever you want it to be. A single breath's tidal volume (VT) measures the amount of air that is inhaled and exhaled in a single cycle during normal breathing. To calculate minute ventilation, you must multiply tidal volume by respiratory rate, and this is an important measure of lung function. There are an average of 12 breaths per minute in an average human adult, and the volume of each breath is about 5 cubic centimeters, but this varies from person to person and is dependent on the individual.

The abdomen, diaphragm, and chest all play a role in breathing. These patterns can be improved by stretching all the major muscles in the back and chest. As the lungs fill with air, they are able to empty more completely as well. By doing this, blood and muscles are better able to receive oxygen in the body's internal environment.

Clients should be made aware of their breathing range by a fitness instructor.


Muscles 💪 Hypertrophy Science 🧬 basics:!
"The best mix of mechanical tension and metabolic stress for optimizing hypertrophic adaptations is achieved by training in the medium rep range." In order to activate the majority of the fibers and keep them stimulated for a long amount of time, the loads must be heavy enough. Additionally, sets typically run between 20 and 40 minutes, necessitating a significant contribution from rapid glycolysis and resulting in severe metabolic stress."



How to Choose Weight:

According to the GFFI Fitness Academy's GFFI fitness sciences research institute in India... The weight you can lift only once for any exercise is one repetition maximum for your strength in that exercise. For example, if you can perform a Squat of 300 pounds in one rep, this is considered your 1 rep max (1RM). And the calculation percentage of the strength for is roughly as follows:

* 100% of 1RM: 300 pounds, 1 repetition
* 85% of 1RM: 255 pounds, 6 repetitions
* 67% of 1RM: 201 pounds, 12 repetitions
* 65% of 1RM: 195 pounds, 15 repetitions
* 60% of 1RM: 180 pounds, warm-up reps


Speed of Exercise Ex*****on: .fitnessacademy with

The rate at which an exercise is carried out
The speed at which an exercise is completed is referred to as contraction velocity. This has an impact on both training goals and training outcomes.

* Strength: 1 to 2 seconds concentric and eccentric

* Hypertrophy: 2 to 5 seconds concentric and eccentric

* Endurance: 1 to 2 seconds concentric and eccentric

* Strength: 1 to 2 seconds concentric and eccentric

* Power: The power is as follows: less than one second concentric, one to two seconds eccentric.


Weight training plans are built on the principles of sets, reps, and rest intervals. In order to achieve your objectives, you must be familiar with their meaning and the best ways to mix and match them for maximum effect. If you're training for fitness, muscular hypertrophy, strength, power, or endurance, you'll need to employ different weights, repetitions, sets, rest periods, and speed of ex*****on.

A repetition (rep) is the completion of one exercise, such as a deadlift or bench press. Your personal best is your one-repetition maximum (1RM).

Repeating the same action over and over is called a set.

The rest interval is the period of time between sets during which the muscles are rested to allow them to recuperate. 30 seconds to two minutes is the typical rest time between sets.


Shoulder Press Agonist and Antagonist Muscles

by .fitnessacademy with

The anterior deltoids and triceps brachii are the primary agonist muscles during a shoulder press, while the latissimus dorsi and biceps brachii are the primary antagonist muscles. Both antagonist and agonist muscles are used for stabilization.


Lower you Sugar intake for better life:
Sugar consumption can have far-reaching effects on your mental and emotional well-being as well as your physical health.
Sugar is linked to metabolic, hormonal, and even diabetes problems. Cutting out sugar is a great way to make positive changes in your eating habits and general well-being.


Lungs & Exercise

When I work out, what happens to my lungs and respiratory system?

The heart and lungs, two of the body's most critical organs, come into play during physical activity. Oxygen is brought in from outside the body to provide energy; carbon dioxide is exhaled as a waste product of generating energy. During exercise, the heart pumps oxygen-rich blood to the working muscles.

Exercise causes your muscles to work harder, resulting in an increase in oxygen consumption and a corresponding increase in carbon dioxide production. During exercise, your breathing needs to increase from about 15 times a minute (12 liters of air) to 40–60 times a minute (100 liters of air) in order to meet the increased demand for oxygen. Your heart rate rises to pump oxygenated blood to your muscles, allowing you to keep moving.

Hashtags GFFI


Personal trainers have nine distinct roles and responsibilities.

1. First, when meet with new clients, start training after conduct of a fitness assessment.

2. Provide individualized instruction to each of your clients

3. In order to meet the needs of each individual client, it is necessary to customize the programs.

4. Keep tabs on the progress of the client

5. Provide nutrition and lifestyle advice, but not meal plans!

6. Ensure a constant presence on the web

7. Be a good role model for your clients.

8. It's important to stay up to date on the latest fitness industry trends.

9. Attract and retain clients


Using the principles of mechanics, biomechanics studies the structure, function, and motion of mechanical aspects of biological systems at all levels from entire organisms to organs, cells, and cellular organelles.. Among the many subfields of biophysics, one can find biomechanics.

Among the many topics covered by biomechanics are everything from the inner workings of cells to the movement and growth of limbs, as well as the mechanical properties of soft tissue and bones.

Check the link below to read on biomechanics history:


The pushup has been around for a long time and is a great upper-body exercise. It is frequently used to build upper-body strength and to monitor progress. In a pushup, you can see how many upper-body muscles are worked both concentrically and eccentrically by breaking down the motions of the movement.

See how it works:

Pushing Phase:
During the pushing phase, elbow, shoulder, and scapular joint movements occur. During elbow extension, the triceps brachia muscle is the primary source of power. This movement is called horizontal adduction. Upper arms moving horizontally toward midline of body causes this movement. During horizontal adduction, the pectoralis major, deltoid muscles, biceps, and coracobrachialis all contract. During the pushing phase, the scapular joint undergoes scapular abduction. Scapulae protrude as the ribcage is rounded, which is also known as forward movement. Protraction is facilitated by the serratus anterior and pec minor muscles.

Lowering Phase:
Pushups need you to raise your upper body and then lower it back down. While descending, eccentric contractions of the same muscles that were used during push-off are employed.


The triceps brachii muscle is located on the back of the upper arm. The shape of a horseshoe is most commonly seen on the back of the arm. The triceps are primarily responsible for extending the elbow joint.

The Triceps brachii's name is derived from the fact that it has three distinct muscle heads or origin sites (with Brachii referring to the arm). These are three Heads: Medial, Lateral, and Long


Forward Lunges:
This is one of the best workout to strengthen lower extremities. Injuries can be prevented and treated more effectively with the Forward Lunge, which is a multi-joint exercise that can also help athletes perform better on the field and in the gym. It is possible to perform a lunge using only your bodyweight, weights, or as part of a plyometric training program (jump or reactive training). Exercises such as lunges help to improve balance and core stability by strengthening the muscles that cross the hips, knees, and ankles.


Myth & Fact on Fitness by GFFI Fitness Academy
Myth: Running Harms Your Knees
Running has a poor reputation for damaging knees, but if you do it properly, like warm up, listen to your body, and run on different surfaces, it can actually be beneficial. A new study in Arthritis and Rheumatism found that running can help prevent osteoarthritis by keeping joints and connective tissue healthy, flexible, and nourished.

Many people experience shin splints that are worse by jogging, but this is only an issue if you wear inadequate shoes. Another study in the Journal of Rheumatology found no difference between runners and non-runners in the quantity or rate of knee and hip joint deterioration. Don't let your bad knees stop you from jogging, just make sure you're fully prepared, both physically and mentally.

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35, NWA, Punjab Bagh Club Road, New Delhi, Above Punjab National Bank

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