छाती (Chest) 10 दिन में कैसे बढ़ाये - Chest Badhane ke Tarike Hindi me

छाती (Chest) 10 दिन में कैसे बढ़ाये - Chest Badhane ke Tarike Hindi me

Chest badhane ke tarike in hindi (चेस्ट बढ़ाने के तरीके/उपाय): Chest ke muscles achchi tarah se developed ho yeh manliness ka pratik hai. Chest aur baaju ke muscles aise hee develop nahin hote hai. Chest kaise banaye?? Is ke liye khas prakar ke exercise aur weight training ki jaroorat rehti hai. Yeh training regular kare to 6 mahine me farak dikhai dene lagta hai aur aap apna shirt ke button khula rakh ke show off kar sakenge. Pehle jaaniye kaise chest badhaye ,chest badhane ke gharelu upay in hindi, chati badane ke tips aur kya vyayam kare to chest ka size badhega. 

सीना चौड़ा करने के उपाय - Chest Badhane ka Tarika in Hindi

  • Barbell incline bench press kare.
  • Dumbbell Press - Flye kare.
  • Pushup kare.
  • Peck Deck kare.
  • Heay weight walee esxercise kare.
  • Vyayam ke samay sans roke ke na rakhe.
  • Exercise ke baad protein drink lein.
  • Doodh, anda kele khae.

सम्बंधित जानकारी

चेस्ट बढ़ने के तरीके - Chest Badhane ke Gharelu Upay in Hindi 

Chest badhane ki exercise: Chest me do prakar ke muscles hai, pectoralis minor aur pectoralis major. Yeh muscles badhane ke liye khas to fly aur bench press ki jaroorat hoti hai. Jaaniye chest badhane ka tarika, kaise build kare chest ko in tips dwara or exercise tips in hindi:

Barbell Incline Bench Press

Shuru mein bilkul flat bench ke badle thodasa sloping bench ko pasand kare. Jo vajan aap ke liye comfortable hai voh barbell me lagaye. Let jaye. Pair ko jamin par rakhe. Barbell ko uthaye aur ek-do kshano tak aisa hee rakhe. Ab barbell ko chati ki aur laye bahe bend kar ke. Yeh repeat kare 4-5 baar. 
Ek mahine tak incline karne ke baad aap flat bench par yehi kirya kare chest build karne ke liye aur vajan badha de barbell me. Jyada shram, jaise aap anubhav karenge, incline par hota hai isiliye incline par bhi practice karte rahe. 
Barbell ke upyog se bench press ho sakta hai aur smith machine se bhi agar aap gym jaate hai jahan par yeh machine uplabdh hota hai. 

सम्बंधित जानकारी

Dumbbell Press - Flye

Barbell ke badle dumbell apne hatho me le, incline bench par let jaaye aur shuru kare. Hatho ko seedha upar uthaye aur utha ke kalaiyo ko marode. 
Hath seedhe rakhte hue neeche ki aur laaye apne badan ke aju baju aur kalaiyo ko ghumate rahe. 
8 se 10 baar kare. Aram kare. Fir se kare. 10 bar kare, ho sake to. 
Is me variation yeh hai ki haatho ko kandho ke level tak seedha side me rakhe aur andar ki aur ghumaye sar ke upar, hath me dumb bell liye. 

Pushup

Push up exercise in hindi: Chest muscles ko badhane ke liye pushups aap weight ke bina kar sakte hai kyonki sharir khud ek vajan hai. Aage jaake apne kandhe par backpack me vajan bhar ke bhi kiya jaa sakta hai. 
Jamin par apne pet ke bal let jaye. Pair ko thoda chauda rakhe aur angutho par vajan de. 
Hatho ko apne side me fold kar ke rakhe. 

Es chest badhane ke tarike mein shwas lete hue apne aage ke hisse ko upar neeche kare. 10 bar kare. Aaram kare. Fir repeat kare. 

Peck Deck

Yeh machine gym mein uplabdh hota hai. Es chest badhane ke tips mein baith ke handles ko pakde aur apne chati ke saamne laaye hatho ko. Pressure adjust karte rahe jaise aap aage badhe to is se bhi chest muscles ka size badhega. Ghar par karna hai to bicycle ka tube le, apne kandhe ke peeche rakhe aur dono baju se pakad ke hatho ko kheenche apne chaati ki aur to chest muscles majboot banenge. Yeh bhi na ho to koi bhi 2-4 kilo ka vajan apne hath me le, kandhe tak uthaye aur haath ko chest ki taraf mode. 

ध्यान रखने वाली बातें - Chati Badane ke Tarike in Hindi

Tips chest size badhane ke liye dhyan me rakhe:

  • Jitna weight heavy hoga itna muscle tissue tear hoga aur naye tissue ka nirman hoga. Magar dhyan me rakhe ki shuru me light weight se shuru kare aur bhari vajan aage jaake upyog kare. 
  • Exercise ke pehle doodh anda le, kele khaye ya to aisa koi energy vala drink le. Coffee peene se lambe samay tak kar sakenge. Exercise ke bad turant protein kha le ya to protein drink le taaki muscles build ho sake. 
  • Chest badhane ke gharelu nuskhe mein exercise hafte me 5 din kare aur 2 din rest kare body ko. 
  • Vyayam ke samay sans ko rok ke na rakhe. Jab vajan uthate hai to sans le aur neeche late samay saans chode. Shuru karne se pehle stretch exercise avashya kare.

En chest badhane ka tarika in hindi ka prayog kare apko chest badhane ki dawa lene ki zaroorat nahi padegee. yeh chest badhane ke upay in hindi mein batae gae hai bahut safe ur surakshit hai.

TAGS: #chest badhane ke upay #chest ko badhane ka tarika #chest badhane ki medicine #exercise hindi me #hindi exercise #jim exercise tips in hindi #chest badane ke upay #health badane ke tarike in hindi 

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