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How to Reduce Arm Fat, Apni Bhujao ko Banaiye Sudol

Aapke haatho ka shape aapki puri personality ko darshata hai. Lekin bahut si bar dekha gaya hai ki log chah kar bhi apne bhujao ko sudol nahi bana pate hai. To niraash mat hoiye aaj hum aapko batate hai, How to Reduce Arm Fat. Jisse aap apni bujhao ko ek sahi shape de sakte hai.

Aksar niyamit kasrat ke baad bhi log ko santulit aur patli bahe hasil  nahi kar pate hai. Aise iss vajah se hota hai, kyoki sharir mai jane vali calorie vasa ke roop mai sharir ki kisi hisse mai jam ho jati hai.Vese bhujaye bahut pramukh aang hoti hai,jaha vasa jama ho jati hai. Aise pareshani aksar mahilaye ke mamalo mai samne aati hai.

Vese durbhagye se bhujao ko ptla karna sabse kathin kaam hota hai. Kyoki isme isthan ko kam karna shamil hai. Lekin aise koi cheez nahi hai, jo hi na sakti hai. Iske isthan ko kam karne ke liye bhujao ki charbi kam karne ke liye kuch vyayam tatha uchit aahar ki sanyojna ke madhyam se yeh sambhav ho sakta hai.

Jaha tak vyayam ka sambandh hai. Gym mai bhari vajan uthane se bhujao ka vajan kam karne mai madad milti hai. Iss prakaar iss uddeshaye ke liye cardio tatha kuch resistance training ke ka palan karne ki salah di jati hai. Jisse bahut aasani se apni baho se charbi kam karne mai madad milti hai. Lekin dhyan rahe ki, exercise ka niyamit tor par karna chahiye.

To bas aaj se niche hamare dwara bataiye gai workout ko apne jivan ka aham hissa bna lijiye. Aur apne arms ke fats ko aasani se kam kar karke hamesha sundar  dikhiye. Saath hi inn vyayam ke saath apne aahar ka bhi dhyan rakhe.

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How to Reduce Arm Fat

How to Reduce Arm Fat ke Dwara Aasani se Paiye Patli Bhuja

Push Up

How to Reduce Arm Fat ki baat kare to push up ka naam sabse pahle aata hai. Push up aapki baho ka vajan kam karne ka bahut behtrin tarika hai. Aap najdiki lakar sakhat pakad push up aap dwara aapni baho par adhik dawab daal sakte hai. Ise shuru karne ke lye , jameen par ghutne rakh kar bethe jaye. Niche ki aur dekhte huye, apne ghutne tatha haatho par vajan rakhe. Adhik laabh hetu, 10 se 15 push up aap pratidin kare. Isse aapke sharir seene tatha baho ko santulit banane tatha maspeshiyo ko majbut karne mai madad milti hai. Push up se aapka weight loss bhi hoga.

Push up
Source: “health.com”
Triceps Dips

Triceps Dips exercise aapke kohniyo ko santulit tatha patla banane mai bahut prabhavi hota hai. Apne dono haatho ko sharir ke piche ki taraf bandhte kar tatha apne pairo ko kursi ke samne sheedhe thodi duri par rakhte huye kursi ke kinare par bethe pairo ko sheedhe rakhte huye aise ghumaiye taki aap apni kohniyo ko 90 degree angle par le jaye. Ab apni kohniyo ki maspeshiyo ko failte huye vapass apne sharir ko uthaye. Prarmbh mai apne ghutno ko modte huye pairo ko farsh par sheedha rakhe. Lein jese-jesa aap ise aap isse krte jayenge tatha sahrir ke upri hisse mai takat sahil hogi. To aap iss parkriya  ko pairo se unhe samne rakhte huye koshhish kare.  8 se 9 Baar iss parkriya ko kijiye.

Triceps Dips
Source: “exercise.about.com”
Triceps Press

Kursi pa khade hokar ya  kisi kursi par beth kar ise shuru kare. Apni peeth ko seedha rakhe aur apne sar ke upar tak seedha rakhe aur 3 se 5KG  ke dumbbell se kare. Ab kohni ko aise mode ki vajan aapke sar ki peche jakar khatam ho jaye. Iske baad, kohni ko seedha karte huye unhepurani isthiti mai le aiye. Tatha ise 5 se 6 baar dohraiye. How to Reduce Arm Fat mai iss exercise ki mukhaye bhumika hai.

Triceps Press
Source:”acygoqe.webege.com”
Biceps Curls

Iss exercise se aapko apne apni bhujao ke saath saath apne kandho ko bhi sudol banane mai madad milti hai. Iske liye  khade hokar apne dahine haath mai  dumbbell ko pakde. Ab apne daye haath ko sharir ke aage se modkar le jate hai huye kulho ke pass lekar jaye. Apni bhujao ko seedha rakhte huye dheere- dheere ise upar ki aur uthaye tatha sharir ke sambne se haath ko aise modte huye le jaye taki yeh aapke daye kandhe ke upar puri tarah bandh jaye. Fir dheee-dheere apne baye kulho ke paas apne haath ko neche laye tatha baye haath se  iss vayyam ko dhraiye.

Biceps Curls
Source:”well-girl.com”
Triceps Kickback

Iss exercise se aapko apni bhujao ke pichle hisse ko sudol banane mai madad milegi. Kamar se aage ki aur jhuke, aisa  karte samay, table ya sofe par ek haath ko rakhte huye apne sharir ke vajan ko niyantrit kare. Apni ek kohani ko 90 degree ke angle mai par modkar rakhte huye dusre haath se ek dumbbell pakde. Apne Triceps muscles ko sikodte huye haath ko seedha rakhe tatha dumbbell ko fir purani isthiti mai le aaye.

Triceps Kickback
Source:”munfitnessblog.com”

Upar aapne jane How to Reduce Arm Fat. To bas der kis baat ki aaj se hi apni bhujao ko patla karne ke liye upar batiye gai exercise ko niymit roop se kijiye tatha apne haatho ko aasani se sahi aakar dijiye.