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Body Kaise Banaye 2016

Body Kaise Banaye

Koi bhi legend ko dekho to body chiseled hota hai, 6 pack abs dekhne ko milta hai aur muscles ubhar aaye hote hai. Ladkiyo ko yeh pasand hai. Samaj mein log body wale admi ko regard karte hai isliye aap bhi aaj se greetings prayas kare to saal-do saal mein fark dikhayi dega. Jaaniye body kaise banaye neeche likhe gaye tariko se.

body banane ke tips in hindi

1. Aam dhyaan rakhne wali baate

Body banane ke liye time chahiye aur kadi mehnat. Dono ki taiyari rakhe. Roj 2 to 4 hours mehnat karetabhi muscles ubhre dikhenge.

Sampoorna paushtik aahar khaaye aur who bhi clamor mein 4 to 6 times jismein protein aur fat adhik matra mein ho jaise ki doodh, ande, daal aur meat jin ke saath hona chahiye bunny sabji. Weight lifters clamor ke 6 se 12 ande khaate hai aur 2-4 liter doodh peete hai. Aap clamor ke 4 ande aur 1 liter doodh peene ka rakhe to achcha hoga.

Neend poora le aur tanav se bache

Kasrat karte waqt theek tarah saans le aur loose rahe, haafna nahin chaihiye.

Kasrat shuru karne ke pehle warm up kare aur extending. Baad mein cool down hote samay bhi extending kare aur thodasa halka vyayam.

Plan banaye.

Ek baat hai ki running ya koi vigorous activity kare to sharir samtulit rahega aur stamina badhega. Agar muscles chahiye to weight preparing karna padega.

2. Mid-section – seena badhaye

Push up kare. Baahe sharir ke side standard hona chahiye. Punch taaqat aa jaaye to phir ek haath ka push up kare to baaju aur majboot honge. Weight preparing bhi kare jisme seat press mid-section ko badhane mein madadroop hai. Seat standard let jaiye aur ho purpose itna wajan uthaye. 10 baar kare, aaram kare aur phir shuru kare, aise 10 bar kare.

3. Lean abs banane ke liye

jamin standard let jaaye, dono hatho ko sar ke peeche rakhe, ghutno ko mod le. Abdominal muscle sar ko upar uthaye aur sharir ka upar ka bhaag ghutno ke taraf le jaaye. 10 baar kare, aaram kare aur phir rehash.

Doosra tarika hai haath aur pair seedhe rakh ke let jaaye. Stomach muscle 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, rehash.

Yeh sab na kar paaye to roj 1 ghante tak cycling kare, seat standard baith kar nahin magar pedar standard khade hokar.

4. Baaju aur shoulders

Biceps,triceps aur anya muscles ko create karne ke liye dumbbell twists rehearse kare.

Link rope weight overhead lift kare aur push down kare jis se triceps create honge.

Kai alag tarike se weights aur dumbbell ka upyog kare alag exercise ke liye jis se sabhi muscles sahi aur adjusted create honge. Rec center teacher aap ko tarike bataega.

5. Shoulders-kandho

Seh purpose 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 standard tikaye rakhe. Doosre hisse mein wajan lagaye aur is ko ek haath se bilkul upar uthaye sar ke upar aur position hold kare. Rehash kare 10 to 15 baar.

Aur bhi kai exercise hai jo aap rec center educator se jaan sakte hai.

6. Leg mass

Legs ke muscles ko badhane ke liye kai practices hai jin mein se hunching down uttam hai.

Ho purpose itna bhaari barbell le magar itna nahin ke aap uncomfortable ho.

Kandho standard barbell rakhe aur baaho se support kare

Phir uthak baithak kare. Yeh hai squat.

Legs howdy nahin balke back, shoulders aur stomach area ko bhi fayda hoga.

Raato raat muscles nahin banenge. Niyamat roop se roj ke 1 to 4 ghante lage raho, ho purpose itna protein-fat eating regimen khaao aur aaraam karo. To jaake ek saal ke baad kuch result dikhayi dega. Mehnat kef al meethe hote ha...

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