How To Build Chest Muscles In a 1 Week :

Ghar Par Chest Kasie Banaye –Body Building

 

Hello dear friends : kya aap bhi achi, badi , sudol ,majboot chest pana chahta ho par, Ghar par body kasie banaye.? agar ha toa aap bikul shai jagah par aaya hain.

Aajkal ke time mei sab chahte hai ki uski chest ubhari hua ho jis karna logo ka attraction use ki taraf ho.

Acha chest na sirf ladkyion ko impress karne ke kaam aata hai balki ye aapki personality mein bhi chaar chand laga deta hai agar aapko police, navy, army, military mein  ya koi aur naukri join karni ho jisme physical fitness mangi jati hai ab selection ke liye achi chest aur bhi jaroori ho jati hai.

So friends aap bhi apne chest ko build karna chahte hai to ise article mei bataye gaye sabhi tricks and tips ko dhyan se padhe aur unhe follow kare:

Exercise for chest at home for men :

EK achi chest jab banati hai hamari pas exercise ki puri information ho.

Aapka chest ke do muscles se bana hota hai. pectoralis aur pectoralis minor. Pectoralis aapki major breast bone se judi hoti hai. ya ek fan shape aur badi muscle hai jo ki aapke upar rib cage tak faili hoti hai aur shoulder joint se judi hoti hai. pectoralis minor, major niche payi jati hai jo ki aapko ribs ke beech se shuru hoti hai . ye muscles aapke shoulder ki movements ke liye jimmedaar hoti hai.

ye post juru padhe: Body building kasie kare, ghar baithe exercise kare

  • Note : actually mei bahut sara ya jinki liye nayi chiz hai wo sari logo exercise sirf isliye chodta hai kyuki unko weight uthane mein problem hoti hai aur bahut sari body problem bhi hoti hai

Tips :- phela halka weight se start karya aur phir dhire dhire weight ko badhate rahe is aapka body power aur stamina increase hota hai aur aapko body pain bhi nahi hoga aur aapko interest bhi aaygya.

  1. Normal Push ups for chest :-

Aap agar chest ke liye push ups exercise ko choose karta hai toa sabse achi aur aasan exercise hai toa wo hai pushups.

  • Sabse phela aap jamin mei muh ke bal let jaye fir apne body ko sidhe rakhte hue apne hath aur pairo se apni body ko upar ki aur utha. Aap upar diye gaya pic ko follow kar sakte hai.
  1. Pair ko upar rakh kar push-ups karna ke benefits tips :-

Aap apne dono pair kisi chair ya fir bed pe rakh de jab aapko aise lage ki apke dono pair acha se balance hai toa fir aap apne hatho se apni body ko upar utha kar push ups karya.

  • Is exercise mei apki body ka pura weight hatho par aur chest par aa jate hai
  • Jiske karan apke chest par bahut jayad pressure padhta hai.
  • Ise bhi aap kam se kam 10 baar kar fir 2 minute ka rest leke ise aur 5 baar karya. Yaha puri 50 times hona chaiya.

 

  1. Dono hath ko karibh rakh kar push-ups :-

Jab aap upar diye gya push ups ko follow karna lage tab aap ise pushups ko try kare.

  • Ya thoda se hard rahegya par ise karna se aapki chest ka bich ka bhag jaha par lakir hota hai.
  • Waha pe acchi cutting aa jayegyi aur apka chest ek dum bhara pura dikhega

 

  1. Apne body back par weight rakh kar push ups kare:-

Aap agar regular exercise kargya toa kuch hi time me ya sari exercise normall lagne lag jayenge tab aap ya exercise ko aapna.

  • Pith (body back) par uthna hi weight rakhe jitna aap utha sakte hai.
  • Jasie jaise time spent ho jaygya aap aap weight badha sakta hai
  • Par aapki chest ko jayade mehnat karni padegyi

 

  1. Ek hath se push ups kare :-

Ye wali exercise mei se thoda mushkil hai . isko aap tabhi use kar jab aap phela diye gaya exercise follow karna shuru kar de.

  • Ismei apko dono hatho ke use karta hue sirf ek hath ka hi paryoga karna hai.

Bench press bhi ek chest badna ke liye best tarika hai .

  1. Bench press : chest ki best exercise mein se ek hai bench press se chest ki muscles majboot hoti hai.

Bench press exercise karna ke liye waist(kamara) ke bal kisi bench par let kar aur weight ko hatho se upar niche kare.

  • Bench press mein hatho ki do position hoti hai narrow grip aur wide grip
  • Agar aap pehli bar bench press kar rha hai to bina plates dale rod uthaye.

 

  1. Bench press dumble :-

Body building ke liye is workout se arms aur chest mei strength milta hai aur size bhi badhta hai

  • Dumbbell se chest exercise karne ke liye rod ki jagah dumbles ko istemal karna hai baki taika bilkul chest press jese hi hai.
  1. Dumbell fly for chest :-

Dumbbell effective exercise hai jiska best use hai body builup karna mein kar sakte hai.

  • Aap dumbbell fly flat , incline aur decline tion par kar sakte hain .
  • Agar aapko chest jaldi increase karni hai to aapko tin benches par dhayan dena hoga

Step1. Dono hatho mein dumbbell kekar apna hatho ko 90 degree ka angle angle par rakhiya.

Step2. Dhire dhire apne hatho ko upar uthay jise aapki elbows sedhi ho jaygyi

Step3. Ab us position se apne hatho ko starting position par laiya.

Step4. 10 -10 ke 3 sets kijiya aur kuch dino baad dumbbell ka weight badhate jaiye.

  1. Horizontal bar dips :-

Ye kuch exercise chest banana ke liye bahut hi effective hai jinhe aap with aur without weight ke kar sakte hai.

Lekin dhaiya rahi achi chest tabhi banegi jab aap apni exercise routine ko dediction se foolow karegya

  1. Pull ups :-

Ye aapke hatho ko aur chest ko aur pet ko tandarust banata hai.

Isme aapko kisi chiz se latak akr khudke sharer ko hawa mein uthana he aur rise baar bar karna hai

Body building ke liye kuch best tips

  • Shurat mein jada wajan na uthaye par dhire dhire weight badhane shuru kare .
  • Koi bhi workout shuru karne se phela jarur hai ki kitna sets karna hai aur har set mein kitne repition karna hai
  • Workout karte waqt saans lena aur saans chodna ek jaruri parkirya hai jise haum inhaling aur exhaling kehta hai .
  • Aap jab bhi weight ko upar uthata hai tab saas chodna hai aur jab weight niche late hai tab saans lena hai

Dosto , upar diye gaya tricks and tips ko padhe kar ke acha se samjha gya hogi body building karna ke liye kya karna hai. aapko hamare ye article kase laga , batane ke liye hum comment box par comment kare aur sath mei article ko bhi social media sites aur aapna friends ko share kare. Take care

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