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can you check the timestamps and introduction

Olelele

Do Exercises with Machines only light weight. Because you can pause them when its straining you. Squats , BenchPress, Shoulder press you can do with Smith Machine by sitting on Bench... I recommend Assisted pullups too. 60% Cardio and 40 % weight training. Along with calorie deficit diet

For someone with a disc bulge in L4, it's crucial to focus on exercises that strengthen the core and support the spine while avoiding movements that could exacerbate the condition. Here are some general guidelines and specific exercises you can consider: ### General Guidelines: 1. **Consult a Professional:** Always consult with a physical therapist or a spine specialist before starting any new exercise regimen. 2. **Warm Up:** Ensure you do a proper warm-up before starting your exercises. 3. **Maintain Proper Form:** Proper form is essential to avoid injury. 4. **Avoid High-Impact Activities:** Stay away from exercises that involve heavy lifting or high impact on the spine. ### Exercises for Spine Health: #### Core Strengthening: 1. **Pelvic Tilts:** - Lie on your back with knees bent and feet flat on the floor. - Tighten your abdominal muscles and press your lower back into the floor. - Hold for a few seconds, then relax. 2. **Bridges:** - Lie on your back with knees bent and feet flat on the floor. - Lift your hips off the floor until your shoulders, hips, and knees are in a straight line. - Hold for a few seconds, then lower your hips back down. 3. **Bird-Dog:** - Start on your hands and knees. - Extend one arm forward and the opposite leg backward, keeping your back flat and stable. - Hold for a few seconds, then switch sides. 4. **Planks:** - Start in a forearm plank position with your body in a straight line from head to heels. - Hold for as long as you can while maintaining good form. #### Lower Back Stretches: 1. **Knee-to-Chest Stretch:** - Lie on your back with knees bent and feet flat on the floor. - Bring one knee to your chest, keeping the other foot on the floor. - Hold for 20-30 seconds, then switch legs. 2. **Cat-Cow Stretch:** - Start on your hands and knees. - Alternate between arching your back (cat) and lowering your belly towards the floor (cow). 3. **Child's Pose:** - Kneel on the floor, sit back on your heels, and extend your arms forward on the floor. - Hold for 20-30 seconds. #### Low-Impact Cardio: 1. **Walking:** - Aim for a brisk walk for at least 30 minutes most days of the week. 2. **Stationary Biking:** - Provides cardiovascular benefits without putting pressure on your spine. 3. **Swimming:** - Excellent for overall fitness and spine health due to the buoyancy of water reducing stress on the back. ### Nutrition for Spine Health: 1. **Calcium-Rich Foods:** Continue consuming foods like moringa powder, sesame seeds, and soy products. 2. **Vitamin D:** Ensure you get enough vitamin D through sunlight or supplements to help with calcium absorption. 3. **Anti-Inflammatory Foods:** Incorporate foods like fatty fish, nuts, and leafy greens to reduce inflammation. 4. **Stay Hydrated:** Drink plenty of water to keep your spinal discs hydrated. Always listen to your body and stop any exercise that causes pain or discomfort. Regular check-ins with your healthcare provider are essential to monitor your progress and adjust your exercise routine as needed.

Thank you 🙂

Bro not every one is Arnold .. but look at his fitness and take away it is useful for u .. otherwise ignore it .. have a good day

@@uday2966 bro if you are a wise man just follow science and natural resources not chemical resources and persons who encourage it and I am againsts it

Neek cheppadaniki Arnold shwarzeneggar ravali mari

@@hachimanhikigaya3610 avnu mari

You're a subscriber so you commented great bro but as a person do you know anything about the content you commented about? Think about yourself as a human.

Thank you so much 🙂