HINDI NUSKHE: Chest Ki Size Badhane Ke Tarike - Gym Tips In Hindi

Aj-kal teen-agers se lekar naujavano tak sabhi ki ichcha hoti hai ki unki personality achhi dikhe or achhi personality ke liye apko sabse pehle apne chest ki size badhana jaruri hota hai. 

Jin logo ki chest ki size achhi hoti hai woh log kuchh bi pehne un pr jabardast suit karta hai. isliye apko apni chest ki size or muscles banane behad jaruri hota hai. jisase apki personality bahot achhi dikhe or apko dekhte hi sab kehne lage kya personality hai yaar.....  

aj-kal to ladakiya bi apki personality dekh kar impress hoti hai. sab ladke chahte hai ki meri ek achhi body ho ya six pack abs ho fir ladkiyan mujse impress ho or doston ke sath kahi jaye to unki chest dekhkar vo kahe kya body banayi hai yaar!!!! 

apko apni achhi personality apki chest ki size badhane ke liye thodi mehanat karni padegi. ap hamari post padhiye or janiye ki gym ke tariko se ap chest kese badha sakte hai. kuchh exercise ke tarike se ap apni chest ki size badha skte hai or ek achhi personality pa skte hai....

Increase chest size

jane Teji se vajan kaise badhaye

jane vajan kaise ghataye

Chest Size Badhane Ke Liye Gym Ke Tarike

aaiye jaante hai ki kon kon si exercise se ap apni chest badha skte hai.

1) push ups kijiye

chest size badha ne ke liye koi bhi exercise karne se pehle push ups karna bahot jaruri hota hai. push ups karne ke 3 tarike hai.

• dono hath chest ke paas rakh kar
• dono hath chest se dur rakh kar
• staggered push ups ( ek hath aage or ek hath shoulder ke niche)

push ups karte vakt jaruri ye hota hai ki ap dhyan rakhe ki apki body zamin ko na chhuye. push ups apko body building yani ke apko chest or muscles badha ne ke liye jaruri hai.

Push ups

push ups karne ke liye ap apne dono hath chest ke paas ya thode dur rakh sakte hai. or aap ke pair ke aage ka ungliyo vala part zamin par tikayiye. or iss position me aap hatho ke sahare apne sharir ko upar niche kijiye.

staggered push ups:

Staggered Push ups

staggered push ups me aap apne hatho ki position thodi change krni hogi. staggered push ups me aap ko upar dikhaye gaye tarike se ek hath aage or ek hath thoda piche ki tarah rakhna hoga. 

Apko apna left hand shoulder ke niche or chest ke paas rakhna hoga. or apka right hand apne chest ke niche or shoulder se thoda niche ki side hoga or zamin ko bina chuye hath aur pair ke ungliyo ke sahare apne sharir ko upar niche kijiyeese. 

karib 10 se 12 bar har roj kijiye apki chest or muscles badhenge or mazboot bi banenge.

2) bench press ke jariye chest ka size badhaye

bench press bhi ek better tarika hai chest ka size badhane ke liye. ye tarika chest jyada attractive banane me bahot effective prove hua hai. 

Ye bench press ka tarika aap ki chest ki size badhata hai balki aap ke chest or muscles ko mazboot bhi banata hai.

Bench press

ap agar pehli bar ye bench press ka tarika kar rahe hai to dhyan rahe ap apni capacity se adhik vajan na uthaye. or aisa hai to pehle only rod ke jariye bench press kijiye or dheere dheere aap ke vajan uthane ki sakti badh jaye phir ap rabar ki plates lagakar bench press kijiye.

bench press karne ke liye ap apni kamar ke bal par let jaye. phir bench ki rod ko pakadiye phir dhire dhire use upar niche kijiye.

3) dumble ke tarike se chest ki size ko badhaye

dumble ke jariye bhi apki chest or shoulders badhate hai. aap ko is tarike me jyada kuchh nahi karna upar bench press ki tarah hi hai. 

sirf itna fark hai ki bench ki jagah aap ko apne dono hatho me dumbles uthane hai. isase apki chest or muscles pr kafi prabhav padega.

Dumbbell press

iss dumbbell exercise karne ke liye apko bench press exercise ki tarah ek bench par kamar ke bal let jana hai or bench ki jagah apne dono hatho me dumbles pakadiye or dhire dhire upar ki tarah le jaye phir dhire dhire apne chest ki taraf laye. esa karib 10 bar rojana kijiye.

In sub exercise me saans kaise li jaye

saans kaise li jaye ye bench press or dumbbell ki exercise ke liye janana behad jaruri hai. apka sans lena exercise par hi depending hai. 

Aap kisi bi chest size badhane ya muscles banane ki exercise karte hai usme vajan uthana hota hai. isliye jab ap vajan uthate hai to apni saans oonchi nahi honi chahiye yani ki vajan uthate samay ap apni saans chhodiye or jab ap vajan ko niche late hai yani apni taraf khinchte hai tab apko saans leni chahiye. aur dhyan rahe ki ap apni capacity (sakshmta) ke hisab se hi vajan uthaye. usase adhik utha nuksani sabit ho skta hai.

agar apne abhi abhi gym join kiya hai to ap apne trainer se exercises ke bare me puri jankari hasil kar le. or kuchh jaruri points note kar le.

1) Workout kitna karna hai:

kuchh log aise hote hai ki bina jankari hasil kiye sabhi muscles ka workout ek hi din me kar dete hai.  

apko kai issues ho sakta hai jaise ki muscles pain jaise kai tarah ke, is liye ek din me sirf 2 ya 3 muscles ka hi workout kre or apne trainer se advise lijiye ki vo workout kaise karna hai.

2) repetitions or sets: 

agar aap biceps ka workout kar rahe hai to apko pata hona chahiye ki ek din me kitne repetitions or sets karne chahiye. 

kuchh log starting me pehle din excite hokar 50 repetitions kar dete hai or next time 10. ye tarika galat hai ap apne gym trainer se puri advice lekar rojana sahi tarike se repetitions or sets kare.

3) gap kitna hona chahiye:

apne trainer ye jankari jarur paye ki repetitions ke beech me kitna gap rakhna chahiye. 

apki chest ka size badhane ki koi bhi exercise jaise dumbles ya koi aur ke repetitions ke beech me kitna gap rakhna chahiye vo aap apne gym trainer se puch kar iski jankari le lijiye.

4) diet plan or kab khana hai vo jan lijiye:

aap apne gym trainer se jan lijiye ki chest ka size badhane ke exercise ke sath ka diet plan kis tarah ka rakhna chahiye or diet me kya kya khana chahiye. 

jab ap gym jaye exercise kare tab kab or kitna khana chahiye uski bi jankari hasil kar le. khane ke bad kitne samay ke gap ke bad exercise start kr sakte hai ye sab ap apne trainer se puch skte hai. 

5) gym join krne se pehle jankari le lijiye 

ap jab gym join karte hai to us gym ke trainers ke bare me thodi bahot jankari le lijiye ki apko kaise treat karenge aadi ke bare me.  

trainer se mil kar ap apne maksad jaise ap kis vajah se gym join karna chahte hai, apka budget (बजट), or aap ke waqt ke hisab se exercise or diet chart bana lijiye....

Planning