Chest Exercise In Hindi: 30 Dino Me Hi Apne Chest Ko Mota Banaye
Chest Exercise In Hindi: aj hum apko chest badhane ke liye 5 best exercise batane ja rahe hai, jis se apka chest ek mahine me hi bada aur sudol ban jayega. Lakin iske liye pako sabse pehle apne ap se sawal puchna hoga, kya ap mehnat karne ke liye tayiyar hai? Kya ap in tips ko daily follow karenge? Agar ap tayiyar hai to is article to dhyan se padhe.
Kya apko pata hai 69% ladkiya bare chest wale ladko ki taraf jyada akarshit hoti hai, kyon ki accha or bara chest mardangi ko badhata hai or apke personality par chand chand laga deta hai.
Sabse pehle ap ye dhyan rakhe ki, ap apni body ka weight badhana cahte hai ghatana nahi, islye ap aise koi bhi exercise na kare jisme apka body ka weight kam ho jaise ki:- Running , skipping, or lambe samay tak chalne wali exercise.
Ap ghar baithe baithe hi apna chest bana sakte hai iske liye pako kahi bahar ya GYM jane ki jarurat nahi hai. Exercise ke sath sath ap apne khane pine ka bhi dhyan rakhe jaise protein yukt kahana jada khaye jisse apke body jaldi fulegi or bade muscles banenge.
1. Normal Push-Ups Kare
Push-ups ko hindi me dand plena bhi kehte hai, yeh ek bhot hi salar tarika hai jis se apka chest tezi se badhta hai.
Ise kaise kare: sabe pehle ap farsh par muh ke bal let jaye fir apne body ko sidha rakhte hue apne hath or pairo se apni body ko upar ki aur dhakele. Ap upar diye gaye picture ko bhi follow kar sakte hai.
Ek baar me ap kum se kum 10 dips lagaye fir ap 2 minute ka rest le fir se 10 dips lagaye, aisa apko kum se kum 5 baar karna hai.
2. Pair ko upar rakh kar push up kare
Is trah ke push up karne ke liye sabse pehle ap koi accha sthan chun le jaha par kuch khuli jagah ho fir, ap apne dono pair kisi chair ya fir charpie pe jama de jab apko aisa lage ki apke dono pair acche se jam gaye hai toh fir ap apne hatho se apni body ko upar dhakele jaisa apne normal push-up me kiya tha.
Is exercise me apke body ka pura wajan apke hatho par or chest par aa jata hai jiske karan apke chest par bhot jayada pressure padhta hai. Ise bhi ap kum se kum 10 baar kare fir 2 minute ka rest leke ise or 5 baar dohraye. Yahi kul mila ke 50 baar.
3. Dono hath ko karibh rakh kar push-ups
Jab ap upar diye gaye push-ups ko acche se karne lage tab ap is 3 number wale exercise ko try kare, ye thora hard rahega lakin ise karne se apke chest ka bich ka bhag jaha par lakir hota hai waha pe acchi cutting aa jayegi or apka chest ek dum bhara pura dikhega.
4. Apne Pith par wajan rakh kar Push-ups kare
Kuch hi dino me apko ye sari exercise bhot hi normal lagne lag jayenge tab ap apne pith par kuch wajan rakh le taki apke chest par dabab pare. Pith par utna hi wajan rakhe jitna ap utha sake. Jaise-jaise din bitte jaynge ap apna wajan badha skate hai taki apke chest ko jayada mehnat karni pade.
5. Ek hath se push-ups kare
Ye sabse mushkil exercise me se ek hai ise ap tabhi shuru kare jab apke body ko upar diye gaye exercise ki addat ho jaye. Upar diye gaye sabhi exercise ki tarah ye bhi bhot simple hai isme khali ye krana hai ki apko dono hatho ka istemal na karte hue sirf ek hath ka hi upyog karna hai.
Agar ap ye 5 diye gaye exercise ko daily karte hai toh bhot jald hi apka chest bara or choura ho jayega lakin please ap apne khane pine ka bhi dhyan rakhe kyon ki acche khan pan se hi acchi sehat banti hai.
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