Fast muscles gain tips in hindi - teji se muscles kaise banaye
Fast muscles gain tips in hindi - teji se muscles kaise banaye : aksar mens me teji se muscles banane ki chahat hoti hai. eske liye wo kai tarah ke upaye apnate hai lekin afhsos ki baat yah hai ki wah kamyab nahi ho pate hai. eske piche sabse bada reason hai janakri ka abhao. muscles banane ke liye gym jakar pasina bahana hi kafi nahi hota hai. eske liye aapko sahi khaan paan ke saath swasth jeevanshaili jeena chahaiye. aise hi kuch mens ke liye jo teji se muscles banan chahte hai unke liye aaj ham lekar aaye hai easy tips. to chaliye jante hai Fast muscles gain tips in hindi - teji se muscles kaise banaye.
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| Fast muscles gain tips in hindi - teji se muscles kaise banaye |
Gym ka shedule
aap chahe to hafte me 4 ya 5 din gym jaa sakte hai. apne trainer dwara bataye gaye exercise kare, lekin ek din me jyada exercise karne se body nahi banegi esme thoda samay to lagega hi. sharir ko garm rakhne ke liye theek se kapde pahankar exercise kare. kisi bhi surat me kul milakar 25 set se aage na jaaye. over exercise karne se bache.
Crunch exercise
farsh par let kar saans andar lete huwe sharir ka upri hissa ( shoulder ) partial roop se uthaye taki aap mahsoos kar sake ki maaspeshiyo ke dwara kiya gaya hai. es exercise ke liye haatho ko seene par rakha ja sakta hai. es exercise ko 10 - 12 bar pratyek 6 second ke uthi awastha tatha pratyek 6 second ke vishram awastha ke saath hafte me 5 din kiya jata hai. haatho ko sir ke peeche rakhne par kandhe par adik bhaar padta hai tatha prarambhik awastha me shighra thakan wa kamar dard ho sakta hai. [ Fast muscles gain tips in hindi - teji se muscles kaise banaye ]
Ups down
dari par let kar pairo ko ghutno se modkar, panje farsh par rakhe. haatho ko sir ke peeche ya seene par rakh aur kandhe se sharir ka upari hissa kamar ke saath uthakar ghutno tak laane ka prayas kare. es prakar udar ki manspeshiya apni puri sakti se karya karegi aur unme sakti ka sanchar hoga. pratyek sit-up ko saas chodte huwe vishram ki purwa awastha tak jana chahiye. practice hone par sit-ups ke liye seene par medicine ball ya anya vajan rakha ja sakta hai.
Legs lift
farsh par seedhe rahkar, pair seedhe wa hath, sharir ko dono aur rakhe. pao ko seedha ek saath uthakar ghutno se mode bina 90° cone tak kamar ke seedhe upar tak laaye, 6 - 10 second tak rok kar rakhe, vishram ki purwa awastha me wapas laote. lagatar es vyayam ko karne se pairo ki maaspeshiyo ke saath pet ke nichle hisse ko awashyak shakti pradan karta hai. [ Fast muscles gain tips in hindi - teji se muscles kaise banaye ]
Kaisa ho aahar
muscles banane ke liye khane me protein ko jarur shamil kare. doodh, ande, paneer, kele, non veg aadi ka sevan kar sakte hai.
subah naashte me chae ya doodh le sakte hai., cheez lagai hui 2 bread pees, 4 ande ke omlet ke saath 1 glass doodh.
dopahar ke khane se pehle 1 glass falo ka juice, 1 cup giridar sukhe mewe kha sakte hai. dopahar ke khane me chapatiya, gaadhi dal, sabjiya, chawal, ek cup dahi aur salad khaye.
shaam ke naashte me 1 vegetables sandwich ya chatni saambhar ke saath 2 idli.
raat ke khane me 4 chapatiya ya 3 parathe, 2 katori daal ya paneer ki sabji ya 100 gram meat ya fish, ek katori sabji. sote samay ek glass doodh le. [ Fast muscles gain tips in hindi - teji se muscles kaise banaye ]
