Biceps ka Size Kaise Badhaye: Biceps Workout Tips in Hindi

Biceps Kaise Badhaye: Achi body paane ke liye jo log gym jaate hai unka sab se bada maksad body ki fitness aur mussles ki perfect shape paana hota hai. Vese to bodybuilding ke liye sabhi muscles ka shape aur size important hota hai par agar aap ke biceps ka size behtar hai to aap bheed mein bhi sabse alag najar aate ho.

Biceps size badhane ke liye biceps workout ke sath sath triceps workout bhi jaruri hai. Agar aap ke dollo ka size jada hai par triceps ka size kam hai tab bhi aapke biceps ache nhi dikhenge. Agar aap bhi biceps size badhana chahte hai to is leekh mein bataye body building tips ko ache se padhe.

Body Building Workout Tips in Hindi

Body ke kisi bhi hisse ka workout karne se pahle kuch baato ka dhyaan rakhna bahut jaruri hai. Agar aap ne haal hi mein gym jana shuru kiya hai to apne trainer se in points ko jarur discuss kare.

1. Kitna Workout Kare: Starting se hi ye pta hona jaruri hai ki kon si muscles ka workout kon se din karna hai. Kuch log excitment mein aa kar sabhi mussels ke workout ek sath karne lagte hai. Par ye tarika galat hai. Sahi tarike se mussels banane ke liye rojana ek ya 2 muscles ke workout hi kare. Aur apne trainer se salah le kar rojana karne wale workout ki list banaye.

2. Kitne Repetition aur Sets: Agar aap biceps ka workout kar rhe hai to aap ko malum hona chahiye ki aap ko workout ke kitne repetition or kitne sets karne hai. Kuch log ek baar mein hi 50 repetition kar dete hai aur fir next set mein 10. Workout karne ka ye tarika galat hai.

3. Kitne Minute ka Gap Ho: Dumbols ya machine se exercise karte waqt ye pta hona jaruri hai ki repetition or sets mein jada se jada kitne minute ka gap ho.

4. Kab Khaaye Piye: Apne trainer se jarur puche ki workout start karne se pahle aur baad mein kya khana acha hai aur kuch bhi khaane ke baad kitne minute ke gap mein workout karna shuru kare.

5. Diet Plan: Dosto kisi bhi machine se sahi tarah kaam lene ke liye usme mobil aur oil daalna jaruri hai. Thik isi tarah shareer ko bi achi khurak ki jarurat hoti hai. Apne coach ya fir kisi dietition ki salahh se ek diet plan banaye aur use ache se follow kare.

6. Rest: Body banane ke liye jitna mehnat karna jaruri hai utna hi jaruri body ko aaram dena bhi hai.

Biceps Kaise Badhaye : Biceps Workout Tips in Hindi

1. Biceps Mussels

Biceps bnane ke liye pahle biceps mussels ke bare mein jankari hona jaruri hai. Biceps mein 2 hisse hote hai biceps brachii aur brachialis. Ache dole banane ke liye dono hisso ka workout karna jaruri hai.

2. Basic Exercise

Biceps ka size aur shape badhane ke liye exercise to bahut hai, par kuch wokout aise hai jinke bina dollo ka size badhana mushkil hai.

  • Dumbbell Curl
  • Barbell curl
  • Incline biceps curl
  • Hammer curl
  • Standing biceps curl
  • Overhead cabel curl

3. Barbell Curls

  • Ye exercise biceps ke size aur strength ke liye hai.
  • Is exercise mein kandho ki chodayi par rod ko pakad kar curl kare.
  • Big biceps bnane ke liye is workout ko 6 foot wali rod, shoulder rod ya choti rod se kar sakte hai.
  • Is workout ko wide grip, normal grip aur close grip par 5 se 7 repetition ke 3–3 sets mein kare.

4. Incline Dumbbell Curls

  • Biceps banae ki sab se jaruri exrecise hai ye. Aap ise double aur single hand dono tarike se kar sakte hai.
  • Dolo ka size badhane ke liye is workout ke 10 se 12 repitition kare.

Gym mein workout karne ke liye dumbbells, barbella aur weight machine ka isteemaal karte hai par hum bina kisi machine aur weight ke bhi exercise kar sakte hai jo stemina, strength aur fitness badhane mein kaafi helpfull hoti hai.

Dosto Biceps Kaise Badhaye, Biceps Workout Tips in Hindi ka ye leekh aapko kaisa laga hame comment karke jarur btaye sath hi apne suhaav aur anubhav bhi share kare.


Originally published at kyakyukaise.com on May 17, 2016.