Ghar Par Body kaise Banayen – Tips in Hindi

घर पर एक्सरसाइज करके बॉडी कैसे बनाये ? | छाती | सिक्स पैक एब्स बनाने के लिए | बाजू और शोल्डर्स | शोल्डर्स-कंधो | लेग जन | बिना जिम के घर में बॉडी कैसे बनायें?

Ghar Par Exercise Karke Body Kaise Banaye?

Jesa ki hum sab jaante hai, Aajkal ki new generation fitness par jyada dhyan deti hai. Kyuki har koi acha dikhna chahta hai. Aajkal ke time main har koi apni fitness ke liye presaan hota hai. Kisi ko normal fitness chahiye hoti hai aur kisi ko body builder fitness chahiye hoti hai. Aksar fitness kuch logo ki kamjori ban jaati hai. Isliye humne is post par aapko body banane ke gharelu upay btaye hai dhyan se pdhe or karke dekhe.

Ghar me Body kese banegi:

Har koi chahta hai ki meri body achi ho. Par dosto uske liye struggle karna padta hai. Jitna jyada workout karoge utni jaldi body par asar hone lagega. Agar aap bhi chahte ho ki aapki body ya fitness bahut achi ho. Tou uske liye pehle aapko ek fix time ya routine set karna hoga. Jitna time aap workout main dhyan doge utni jaldi aapko asar dikhne lgega.

(a). Workout schedule

Sabse pehle Workout karne ke liye discipline hona jaruri hota hai, kyuki choti si galati kabhi kabhi mehngi pad jaati hai. Aapko chot lag sakti hai isliye discipline se workout kren. Workout minimum 1 ghante ya maximum 2 ghante tak hi hona chahiye.

Workout Schedule

Workout Schedule

(b). Diet 

Achi Body ko banane ke liye achi diet lena jaruri hota hai. Achi diet ke liye aap Fruits, Vegitable, Chicken, fish, grains, eggs etc. le sakte ho. Aur diet humesa garam body par hi jaldi asar hoti hai. Exercise ke turant baad diet le. Kyuki jitna jyada aap workout karoge uske turant baad diet loge to Lagbhag 2 mahine me aapko khud bakhud asar dikhega. Protein wali diet jyada le. Kyuki protein se jyada power aati hai.

High Protein Foods

High Protein Foods

Chest

Roj Push up kare. Push up karte time 3 set me divide karde, 3no set 15-15 baar kren. Agar aapke pass koi heavy weight ho jiski grip bhi ho to use uthakar Bench par let jaiye aur use up and down kren. 3 set kren 10-10 baar, aaram kare aur phir shuru kare, aise 10 bar kare.

Six pack abs banane ke liye

  • jamin par let jaaye, dono hatho ko sar ke peeche rakhe, ghutno ko mod le. Ab sar ko upar uthaye aur sharir ka upar ka bhaag ghutno ke taraf le jaaye. 10 baar kare, aaram kare aur phir repeat.
  • Doosra tarika hai haath aur pair seedhe rakh ke let jaaye. Ab jhatke se pair upar hawa mein uthaye aur sharir ka aage ka bhaag bhi uthaye aur haatho se pair ko choo le. 10 baar kare, rest, repeat.
  • Yeh sab na kar paaye to roj 1 ghante tak cycling kare, seat par baith kar nahin magar pedar par khade hokar.

Baaju aur shoulders

  • Biceps,triceps aur anya muscles ko develop karne ke liye dumbbell curls practice kare.
  • Cable rope weight overhead lift kare aur push down kare jis se triceps develop honge.
  • Kai alag tarike se weights aur dumbbell ka upyog kare alag exercise ke liye jis se sabhi muscles sahi aur balanced develop honge. Gym instructor aap ko tarike bataega.

Shoulders-kandho

  • Seh sake itna adhik wajan ko uthana hava mein aur thode samay tak utha ke rakhe.
  • Bhaari dumbbell haath mein le aur pair chaude karke khade rahe aur baad mein dumbbell ko sharir ke side mein kandhe tak upar uthaye.
  • Barbell ka ek bhaag kisi cheej par tikaye rakhe. Doosre hisse mein wajan lagaye aur is ko ek haath se bilkul upar uthaye sar ke upar aur position hold kare. Repeat kare 10 to 15 baar.
  • Aur bhi kai exercise hai jo aap gym instructor se jaan sakte hai.

Leg mass

  • Legs ke muscles ko badhane ke liye kai exercises hai jin mein se squatting uttam hai.
  • Ho sake itna bhaari barbell le magar itna nahin ke aap uncomfortable ho.
  • Kandho par barbell rakhe aur baaho se support kare
  • Phir uthak baithak kare. Yeh hai squat.
  • Legs hi nahin balke back, shoulders aur abdomen ko bhi fayda hoga.
  • Raato raat muscles nahin banenge. Niyamat roop se roj ke 1 to 4 ghante lage raho, ho sake itna protein-fat diet khaao aur aaraam karo. To jaake ek saal ke baad kuch result dikhayi dega. Mehnat kef al meethe hote hai.
Ghar main body banane ke tips

Ghar main body banane ke tips

Bina Jym ke ghar main Body kese Banayen

Agar aap kisi wajah se jym nahi jaa sakte to, fikar karne ki jarurat nahi hai, kyuki humne is post me kuch aise tips bataye hai. Jise aap main ghar karke dekhen jarur, aapko mahine 2 mahine main khud asar dikhne lag jaayega. Wese to bahut koshis karne ke baad bhi kuch log body nahi bana paate, kuki unki koi na koi problems beech main aa jaati hai. Sabse pehle Workout karne ka ek fix routine bana lijiye, or koi bhi workout discipline se karna jaruri hai. Agar aapko yeh post pasand aaye to  share comment like jarur kren, share karne ke liye humari kisi bhi website par click kren jese Whatsapp, Facebook, Google+ etc.

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