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Weight Gain Exercise in Hindi – Vajan Badhane ke Tarike

Waise to aajkal ke yuva vajan ghatane ke liye gym or yoga ki madad lete hai. Par jab baat vajan badane ki ho to kuch samajh nahi aata Hai. Parantu kuch logo ka sharir bhut patla or kamjor hota hai, jiske karan unke man mai hin bhavna aane lagti hai, aur vo khud ko asahaj mehsus karne lagte hai.

Jitne log apne vajan ko kam krne k liye pareshan hote hai, utne hi log apne vajan ko badane ke liye bhi pareshan rehte hai. Bajar mai kai prakar ke vajan badane ke liye utpad uplabdh hai lekin inke kai dush-parinaam bhi ho sakte hai. Isliye kabhi bhi aise utpado ka istemal karne se bache ya fir visheshgya ki salah lekar hi inhe upyog kare.

Vajan badane ke liye sabse accha upay shudh khana or vyayam hai, jinse aapka vajan to badega parntu apke sharir par atirikt charbi nahi jamegi. Jisse apka sharir swasth or akarshak bana rahega. Visheshgyo ke anusar, vajan badane ke liye anaerobic vyayam bhut hi faydemand hota hai, kyoki anaerobic vayayam ko karte samay sharir ke andar se oxygen bahar nahi nikal pati hai, jisse maspehiyo ko atyadhik oxygen milta hai.

Wahi yadi aap gym mai jakar jayada vajan uthane vala vayayam krenge to sharir ki maspeshiya tut kar fulne lagti hai jisse aapke sharir ka vajan badta hai. Aaj hum aapko Weight Gain Exercise in hindi bata rahe hai jo aapke liye bahut kargar sabit honge.

 

Weight Gain Exercise in hindi: Janiye Kuch Exercises & Yogasan

 

Weight Gain Exercise in Hindi
 

Sharir ke vajan ko ghatana jitna mushkil kaam hai utna hi vajan badana bhi hai. Aaj hum aapko How to Gain Weight, ke bare mai kuch matahvpurn exercises aur yogasan batane wale hai. Jinhe apnakar nishit hi aap apne dublepan aur kamjor sharir se rahat pa sakenge.

 

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Exercise for Weight Gain in Hindi : Janiye Vajan Badane Wale Vyayam

Yaha hum aapko vajan badane ke liye kuch exercise bata rahe hai, jinhe aap jarur apnaye aur swasth sharir paye. Aaiye jante hai Exercise for Weight Gain

 

Squats

Squats karne ka sabse jayda asar jangho par padta hai, jisse janghe majbut ho jati hai. Isko karne ke liye sharir ko samne ki taraf aur fir niche ki taraf jhuka dena chahiye. Dhyan rahe aage ki taraf jhukte samay hath samne hi hona chahiye. Squats karte samay aap vajan ko kandhe par bhi rakh skte hai.

 

Dead Lift

Yeh exercise sharirik takat aur muscles growth ko badane ke liye bahut prashiddh hai. Ise karne ke liye apne dono pairo ko samantar rakhkar, thoda antar banakar khade ho jaye aur ise karne ke liye apni shamtanusar vajan lekar 10 se 12 baar kare. Ise uthane ke liye sahi nirdesho ki avashyakata hoti hai, isliye ise trainer ke pramarsha mai hi karna chahiye. Deadlift karte samay aapki maspeshiyo me khichav mehsus hota hai tatha yeh aapka vajan badane mai madad karta hai.

 

Bench Press

Bench Press ek bahut hi accha vayayam hai. Isko karte samay aap bench par let jaye aur steel ki rod ya dumbbell ko lekar apni chati ki taraf uthaye, aisa karne se apki sine ki maspeshiya majbut hoti hai or sina choda hota hai.

 

Triceps dips

Triceps dips ki madad se hatho or kohniyo ki manspeshiyo ko majbut kiya jata hai. Isme dono hatho ko sharir ke piche le jakar kursi ke kinare par bethte hai aur dhire dhire pairo ko sidha rakhkar kursi ko ghumaye taki apka sharir bhujao ko niyantrit karke kohniyo ko 90 degree kon par le jaye.

 

Plank

Plank vyayam pet ki maspehiyo ko majbuti pradan karta hai aur iske dwara aap six abs pa sakte hai. Plank vyayam karne se sharir ki maspehiyo mai lachilapan aa jata hai. Shuruvaat mai ise 30 second tak uthaye fir 1 minute yahi prakriya 5 se 7 baar kare. Isse apki manspehiya majbut hone lagti hai.

 

Push-ups

Push-ups aapka sabse pasandida vyayam ho sakta hai. kyoki iss vayayam ke liye apko kisi bhi tarah ki machine ya bahari vajan uthane ki jarurat nahi padti hai.Yeh ek aisi exercise hai jise kahi bhi kiya ja sakta hai sath hi yeh bhut hi asardar hota hai. Isko karne se aapke pet ki maspeshiya majbut hoti hai aur sina chouda hota hai.

 

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Pull-up

Ise karne ke liye pet ke bal lete aur hatho ko sar ke piche se kaskar pakad le tatha sar ko upar ki aur uthaye tatha haddi ko sine se sparch karvaye aisa karne se bhi apke vajan me vriddhi hoti hai. ise prakriya ko 10 se 15 bar kare.

 

Yoga for Weight Gain in Hindi: Jane Yogasan

 

Exercises ke alawa yogasan ke dwara bhi aap apne sharir ka vajan bada bhi sakte hai sath hi use akarshak bhi bana sakte hai. Hum aapko kuch Yoga for Weight Gain bhi bata rahe hai

how to gain weight

 

Shirshasana

Shirshasana bhut hi samanaya tor par kiya jane wala yogasan hai, yeh vayayam ladkiyo ke vajan ko badane main bahut adhik sahayak hota hai. Shirshasana sharir ki ati sakriyata ko kam karne me madad karta hai. Isko karne se pachan tantra ko fayda milta hai, aur manspeshiyo lachili tatha majbut banti hai.

 

Matsyasana

Matsyasana karte samay sharir machli ke saman najar aata hai, isliye ise Matstasan kaha jata hai. Yeh asana karne se maspeshiya kriya-shil hoti hai tatha choti aant or mal dwar sahi tarike se karya krta hai. Jin logo ko bukh nahi lagti unhe is asan ko jarur karna chahiye, yeh bhookh ki shamta ko badata hai.

 

Sarwangasana

Yadi aap apna vajan jaldi se jaldi badana chahte ho to sarwangasana kijiye. Iss asan me aapka sharir 45 degree par hota hai. Aapke pair upar aur baki ka sharir jamin ki taraf hota hai jisse rakt sanchar niche se upar ki taraf hota hai or saari maspehiya khul jati hai.

 

Shawasana

Iss aasan me aapka sharir na sirf aaram karta hai balki jab aap is asan ko kar rahe hote hai to aapke vajan ko badane mai bhi sahayak hota hai. Iss asan ko karna bhut hi aasan hai. Ise karte samay dari ya chatai par pith ke bal let jaiye tatha pairo aur sharir ke anya ango ko dhila chod dijiye.

 

Surya Namskar

Subah subah ugte huye surya ke samne khade hokar surya namskar karne se sharir me urja bani rahti hai aur iska sabse adhik fayda aapke kandho or chati par padta hai. Surya Namaskar karne ke 12 tarike hai. Yeh ek aisi prakriya hai jisse sharir urja se bharpur hota hai. Iska niyamit abhyas behad faydemasn sabit hota hai.

 

Bhujanagasana

Bhujangasana karte samay sharir ka aakar fan uthaye huye sarp ke saman najar aata hai, isliye ise bhujangasan ya sarpasan kaha jata hai. Yeh aasan pat ke bal letkar kiya jata hai. Yeh aasan ladkiyo ko jarur karna chahiye, kyoki ise karne ko charhari kaya prapt karne ke liye kiya jata hai.

Upper aapne jana Weight Gain Exercise in Hindi,se sambandhit exercises aur yoga asano ke bare mai. Yeh to aap bhi jante hai ki vajan ghatana aur badana dono hi aasan nahi hai. Inke liye aapko sharirik mehnat jarur karna hoti hai. Lekin aap ghabraye nahi, upper bataye gaye vyayam aur yogasano ko apnaye aur ek swasth aur chust-durust sharir paye.