Subscribe Whatsapp

Majboot aur Akarshak Chest Pane ke Liye Exercise

Majboot aur swasth seena aapke fit hone ki pehchan hoti hai. Aur ho bhi kyu na, chest yadi majboot aur shaped ho to aapke muscular hone ka sabut deta hai. Purusho mai akarshak aur majboot chest pane ki badi chahat hoti hai, jiske liye wah gym ke kamar tod mehnat bhi karte hai, lekin aisa akarshak aur majboot chest pane ke liye kuch chuninda exercise karne aur uske saath santulit diet ki jarurat hoti hai.

Majboot chest na sirf aapke vyaktitva ko akarshak banata hai balki aapke pure sharir ko shara bhi deta hai. Lekin majboot aur akarshak chest pane ke liye shai exercise karna behad jaruri hota hai. To chaliye jane ki behtarin chest exercise ke liye ki jane wali exercise kon si hai.

Janiye Majboot aur Akarshak Chest Pane ke Aasan aur Asardar Exercise

Strong Chest Exercise in Hindi

Bench Press:-

Chest ke liye sabse asardar exercise ke naam se mashoor workout hai bench press jo wakai seene ki muscles ko kafi majboot banati hai. Bench press karne ke liye bench par kamar ke bal let jaye aur dono haato se barble ko pakde. Ab 12 se 15 baar ise uthaye aur niche laye. Isse seene ki mashpeshiya majboot banegi aur seena chouda hoga.

Dumble Bench Press:-

Yeh flat dumble press se milti-julti exercise hai. Lekin dumble bench press chhati ki mashpeshiyo par adhik prabhavi tarike se kaam karti hai. Ise karne ke liye bench par kamar ke bal let jaye aur dono haato mai dumble utha le aur kandho par jor dalte huye unhe chhati ki aur laye aur phir uppar le jaye. Iske 8 se 10 rapes k 2 se 3 set kare.

Push Ups:-

Push ups akeli ek aisi exercise hai jo sabhi exercise par bhari hai. Yeh choude seene pane ki aisi kasart hai jise aap kahi bhi bina aur bina ki weight ke kar sakte hai. Ise karne ke liye pet dono haato ke sahare sharir ko uppar uthaye aur phir niche laye. Isse seene ki muscles badhegi aur baju bhi majboot honge.

Staggered Push Ups:-

Staggered push ups chest, shoulder aur triceps ko majboot aur bada banate hai. Ise 3 steps mai kiya jata hai. Pehle step mai push up ki stithi mai aakar pair aur haath sidhe kar le. Phir haath kandhe ke niche rakhe. Dusre step mai krambhaddh tarike se apke sidhe haath ko aage aur ulte ko piche le jaye. Ab apne chest ko farsh ki aur laye jab tak ki wah usse chuu na jaye, aur phir wapas uppar laut aaye. Uppar lautne par ek rape pura hoga. Har rape mai kramasha dusre haath ka upyog kare.

You may also like:- Bodybuilding Tips in Hindi: Sharir Shape Mai Paiye

Dumble Chest Press:-

Aap dumbles ki madad se bhi chest exercise kar sakte hai. Ise karne ke liye bench par pith ke bal lete aur barble ki jagah dono haato mai dumble pakad le. Aur unhe uppar le jaye aur phir wapas niche laye. Dhyan rahe ki dumble adhik na jhukaye.

Flat Dumble Press:-

Flat dumble press, flat bench se behtar exercise hai kyuki usme aapke haath ek nischit seema se niche nahi aate hai. Jaha bench karte samay rod jese hi chest se touch hoti hai aap use uppar ki aur dhakel dete hai, wahi dumble press karte mai aapki chest par kuch aana hi nahi hota. Jitna aap dumble ko niche le jate hai utna pressure aapki chest par banta hai.

Medicine Ball Push Up:-

Medicine ball push up chest ki ek prabhavi exercise hai. Ise karne ke liye push up ki mudra mai aakar apne baye haath ko medicine ball par aur dahine haath ko jamin par rakhe. Phir apne chest ko farsh se ek inch uppar rakhe aur phir uppar ki aur press kare. Uppar ki position se apne baye haath ko baal ke uppar aur daye haath ko farsh par rakhe.

Isometric Chest Contractions:-

Isometric chest contraction exercise karne le liye apne ghutno ko thoda modkar sidhe khade ho jaye. Ek toliye ke pratyek ant ko kandhe aur chest ke samne sidha bahar ki taraf pakde. Ab chhote spadan gatiyo ka upyog kar, ek hi samay mai viprit chhor par toliye ko khiche. Spadan ke bich mai toliye ko tana huya rakhne ki koshish kare. Ek minutes tak jari rakh ise 3 baar doharaye.

Chest Exercise mai Saans ka Mahatva:-

Chest exercise mai saans lene ke tarike ka vishesh mahatva hota hai. Humesha weight ko uppar le jate samay saans chode. Normal weight ke saath exercise karte samay saans ko bhi normal rakhe (Yeh baat har part har exercise ke saath lagu hogi, isse aage hum heavy weight ke bare mai hi baat karege). Heavy weight karte samay weight ko uppar le jate samay tezi se saans chhode aur niche aate samay saans bharte rahe, isse aap weight ko hold kar payege. Heavy weight lagane ke baad exercise karte waqt saans ki movement ka khayal rakhna bahut jaruri hota hai. Jaha bhi weight ko dhakelna ho, waha saans bhi dhakeli jayegi.