Haddi sharir ka sabse main important parts hai ye jitna hi jyada majboot rahegi aap utne hi jyada healthy aru fitt rahenge. But aajkal dekha gya hai ki school jane wale aur padhai karne wale bache doodh peena bilkul pasand nhi karte hai, jiski vajah se unki haddiya future me jaldi kharab ho sakti hai. Isliye har mata pita ko chahiye ki we apne bache ko kisi bhi bahane se doodh pilaye.
Iske alawa mahilao me bhi menopoj ke baad haddiya kamjor hone lagti hai. Osteoporosis ka nam to aapne suna hi hoga, agar nhi to ham bata de ki yah haddi ki ek age hoti hai jisme haddiya age ke sath mulayam ho kar chitakane lagti hai. Is problem se ladne ke liye mahilao ko niyamit vyayam karne ke alawa apne aahar me meva, doodh, hari sabjiya aur Vitamin D shamil karna chahiye. Apni diet me niyamit roop se calcium shamil karne aur anya upayo se aap haddiyo ko kamjor hone se bacha sakte hai. Yaha par ham aapko best tarike bataye ja rahe jinse aap apni haddiyo me majbooti la sakte hai.
Achi Chest Banane Ke Tarike Tips Hindi Me
1. Weight aur Rap ko Tay Kare
Isase pahle ki aap zym me ek daur ki shuruat kare aapka maksad puri tarah clear hona chahiye. Aapko kis tarah ki body chahiye. Alag-alag tarah ki body ke liye weight aur rap range alag-alag hoti hai. Size badhane ke liye kam rap ke sath havy weight, compound Exercise aur drop set ki jaroorat padhegi. Agar aapke body balance me nhi hai to aapko kuchh naye tricks apnane honge.
2. Poly-metrics Training
Body ko naya roop dena ho to training ki is style ko apne workout ka hissa bana le. Poly-metrics training havy aur contrasted light exercise ka mel hota hai. Constrasted light exercise ka matlab hota hai ki aap bina weight ya bahut halke weight ke sath kasarat kar rahe hai, magar kisi behad chhote se part par pura dhyan lagane huye ho rahi hai ye muscles me sui chubhane jaisa hota hai. Musalan apne havy leg presh ke 6 rap nikale aur fir turant box jump ke 12 rap nikale, ya fir havy scwet ke sath turant free squet ke 15 rap nikale, ya havy press ke baad hatho ko thodi uchai par rakhkar push up ke 12 rap nikal liye.
3. Carbohydrate aur Fiver Resho
Sir proteen gatkane se size nhi badhta aapke sharir ko corbs aur fiver ki jaroorat hoti hai. Exercise psychology me doctrate ki degree rakhne wale jacab bilsun kahte hai ki carbohydrate wali aisi diet ko chune jisme corbs aur fiver ka resho 5:1 ho, agar aap bus gram corbs le rahe hai to usme 4 gram fiver hona chahiye.
4. Thamo aur Chatani Bana Lo
Weight uthane aur uski jagah par wapas le jane ko ham ek rap kahte hai. Is rap ke beech me ham bas saans lete hai aur chhodte hai. Aap bhi aisa hi karte honge. Magar rap ke beech me ek aur chheej aati hai jo bahut jaroori hoti hai aur wo hoti hai thamne ki stage. Rap lagate waqt jab muscles apne peak point par ho to wha ek second tak rukna chahiye aur us ek second me muscles ko pura nichod dena chahiye. Kisi bhi set ke aakhiri 3 rap aise hi nikale aur jab aap aisa karenge us hisse me aag lag jayegi.
5. Diet Plan Karo
Agar kisi khas maksad se zym ja rahe hai jo fir aapko diet ko khas tarike se plan karna hi hoga. Pre Workour, post workout aur recovery meal ka dhyan rakhna hoga. Aap zym khali pet nhi jayenge na hi turant khakar jayenge. Zym se aadha ghante pahle corbs jaroor le.
Workout ke baad carbohydrate aur proteen ko milajula intjaam kare. Shake behtareen chheej hoti hai. Din me diet ka dhyan rakhe aur sone se pahle thoda proteen le. Apne sharir ke vajan ke pratikilo par 2 se 3 Grm proteen le. Agar 70 Kg vajan hai to dabakar zym kare aur 200 Gm. proteen le sakte hai.
Rona Band Kare
Body banane me maja aana chahiye. Har waqt result ko lekar rote rahoge to kuchh nhi hoga. Natije aayenge aur ye sab aap 2-4 mahine ke nhi hote.