Acchi personality ka mahatva to har jagah hai. Aur purusho mai acchi body ke liye na keval unki health height balki unka chest bhi bada aur chouda hona jaruri hai. Yahi wajah hai ki har ladke iski chahat rakhte hai aur gym ki taraf apna rukh mod dete hai.
Yadi aapka seena sahi aakar mai hota hai to yeh aapki personality mai char chand laga deta hai. Aapke sine ke choude hone ke liye aapke chest ki mashpeshiyo ka tone hona behad hi jaruri hai kyoki isi ke jariye hi to aapke kandho mai acche se movement hota hai.
Isliye yadi aap ek acchi physic chahte hai to chest ki muscles ko majboot karne ke vyayamo ko apni daily life mai jarur shamil kare. Aapki madad ke liye aaj ham aapko bata rahe hai Strong Chest Exercises in Hindi. Aap inhe ghar par aur gym mai kahi bhi try kar sakte hai. Yeh exercise aapke kandho ko bhi majboot banayegi.
Strong Chest Exercises in Hindi: Aakarshak Sina Pane mai Madadgar
Sine Ke Vyayam Se Pehle Yeh 3 Pramukh Baat Jane
Sine Ke Har Vyayam Ko Kare
Yadi aap apne sine ko aakarshakm majboot aur chouda banana chahte hai to aap chest ke kisi ek vyayam par tike na rahe. Aapko iske liye alag alag workout karna chahiye. Jab aap sine ka vyayam alag alag angle se karenge to iska result bhi 100% milega.
Barbells Ki Jagah Dumbbells Ka Istemal
Barbell ki jagah aap dumbbells ka istemal kare. Kyoki isse aapki muscles ko jyada force ke sath work karna padega.
Dusre Vyayam Bhi Jaruri
- Sine ke vyayam ke sath aapko apne pairo aur pith ke vyayamo ko nahi bhulna hai. Aapko sunkar bhale hi ajib lag raha hai. Lekin yeh bhi utna hi jaruri hai.
- Darahsal jab aap pairo ke liye vyayam karte hai to testosterone aur growth hormone release hote hai. Jisse ki aapko muscles banane mai madad milti hai.
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 5 | 12, 10, 8, 6 |
| Pushup | 2 | 20 |
| Cable Crossover | 8 | 8, 10 |
| Decline Bench Press | 5 | 12, 10, 8, 6 |
| Flat Barbell Press | 4 | 10,8 |
Aap har set ke bich 10 minute ka rest le sakte hai.
Pushups
- Yadi aap apne sine ko chouda to karna chahte hai lekin gym jaye bina to pushups aapke liye hi hai.
- Yeh sabhi vyayamo mai sabse prabhavi hai aur iske liye aapko kisi equipment ki jarurat bhi nahi hai.
- Ise karne ke liye sabse pehle to jameen par pet ke bal let jaye. Aur apne hatho ke sahare apne sharir ko upar niche kare.
- Yeh aapke sine ki mashpesiyo ko majboot banata hai. Yeh Best Way to Build Chest Muscle
hai.
Bench Press
- Yadi aap sine chouda karne ke liye koi bhi gym join karte hai to har trainer aapko bench press ka sujhav dega.
- Yeh aapke sine ko chouda karke unhe majboot banane mai madad karti hai.
- Ise karne ke liye sabse pehle to peeth ke bal let jaye aur dono hatho se bar bell ko pakde.
- Ise 10 se 15 baar upar se niche kare. Yeh ek prabhavi Workout for Chest hai.
Dumbbell Chest Press
- Yadi aap dumbbell ki madad se sine ko chouda karne wala vyayam karte hai to aapko bahut fayda milega.
- Iss vyayam ko gym trainer ke nirdesh ke anusar hi kare.
- Ise karne ke liye sabse pehle to bench par pith ke beel let jaye aur dono hatho mai dumbbells pakad le.
- Ab hatho ko upar niche kare.
Hath Jodne Wali Exercise
- Jin logo se kadi exercise nahi ho pati hai. Aur jo ladke abhi age mai thode chote hai aur schools mai hi hai.
- We iss vyayam ko apne ghar mai try kar sakte hai.
- Iske liye apne hath upar khade kar le. Lekin hatho ko dur dur rakhne ke bajay jod le.
- Ab apne hatho ko kholkar dhire dhire niche laye.
- Aapko apne hatho ko apne kano tak niche lana hai, fir wapis hatho ko upar ki aur le jakar hath jod le.
- Isse aapka sina aur kandhe dono ka vyayam ho jata hai.
Upar aapne jana Strong Chest Exercises in Hindi. Yadi aap upar bataye gaye vyayamo ko karte hai to inhe niyamit karna. Aesa nahi hona chahiye ki aap bich bich mai kasrat chod de. Sath hi aapko apne khane pine par bhi dhyan dena hoga. Iske liye aap gym trainer ki madad le sakte hai, wo aap vyayam aur kya khana peena chahiye puri jankari de dega.