बाइसेप्स का साइज़ कैसे बढ़ाए - Biceps Workout Tips in Hindi

Whole Body Workout

Pehle to yeh suchan hai ki sirf biceps aur triceps par kendrit na ho. Poore badan ka workout kare tab jaake biceps aur triceps santulit dikhenge. Biceps ka size kaise badhaye saval ka jawab hai kadi weight training aur voh bhi lambe samay tak. Sirf haath hee nahin doosre angko ko bhi vyayam karna hai. Muscle mass badhane ke liye curls aur extensions karna jaroori hai. 

Niyamit Vyayam

Exercise for biceps in hindi: Har roj ek ghante aap body building ke liye weight training me lagaye, kam se kam 5 din hafte me to parinam dikhenge. 2 din aaram bhi jaroori hai kyonki rest se muscles ka growth hoga. Koi bhi biceps banane ka tarika apnae roz subah niyamit vyayam zaroor kare.

Squat

Weight training me shuru kare halke vajan se aur har hafte vajan badhate jaaye. Squat ek important bicep badhane ka exercise hai. Apne sharir ke vajan jitna vajan uthaye squat karte samay. Aage jaake apne sharir ke dedh guna vajan uthaye to bicep aur tricep muscles bilkul ubhar ayenge. Bas ek bar kare din me to bhi chalega. 

Deadlift

Squats se poore badan ko exercise nahin milta hai. Deadlift karne se har ek hisse ko vyayam milta hai aur khas kar ke biceps aur triceps ko. Barbell jamin par rakhe aur uthaye sar ke upar. Deadlift se chaati ke muscles ka bhi development hota hai aur full look milta hai. 

Pullups

Pullups har roj kare to biceps me ubhar aata hai. Saath mein triceps ko bhi ubharna hai jis ke liye bench press aur pushups kare. 10 kare, rest kare aur repeat kare. Aisa 10 bar har roj kare. 

Barbell Curl

Bicep ka size badhane ke liye barbell curl karna jaroori hai. Yeh exercise dheeme se kare. Barbell ko majbooti se pakad ke uthaye, kandho tak laye, neeche kare aur repeat kare.  Saath me inclined dumbell curl kare jis me angled bench par let jaye, hath me dumbells le aur upar neeche uthaye. Is ke baad concentration curl kare jis me bench par baithe, hath me dumbell pakde aur kohni ko jang par rakhe hue dumbell ko chati tak uthaye, neeche utare aur repeat kare. Is exercise se forearms ke muscles ka bhi development hota hai. Hamesha thick rod vale barbell aur dumbell pasand kare. Variation me hammer curl bhi kare aur overhead cable curl bhi kare. Dhyan me rahe ki barbell curl akre tab wide grip, normal grip aur close grip ka istemal karte hue repeats kare. Rod 6 foot ka ho is ka dhyan rakhe. 

Kitna Exercise Kare

Bicep badhane ke utsah mein kai log aisa sochte hai ki din me 2-4 ghante karenge to itne teji se biceps ka vikas hoga. Yeh galat hai. Din me 20 minute exercise kaafi hai. Har roj alag variation kare jaise ki ek din squat, ek din dead weight, ek din barbell curl, ek din dumbell, ek din pushups aur pull ups. Hafte me 2 din aaram kare. Ek exercise 5 ya 10 bar kare, thoda aram kare aur fir shuru ho aur total 10 repeat kare. Yeh dhyan me rakhe ki jaise aap ke biceps aur triceps majboot hote jaate hai to aage jaake vajan badhate jaaye tabhi vikas hoga. Muscles building ka basic formula hai ki muscle fiber tear hona chahiye aur yeh tab hota hai jab jyada se jyada vajan ka upyog hota hai. 

Diet

Aahar jaroori hai biceps badhane ke plan mein. Aahar me high protein diet hona chahiye aur vegetarian ho to ek hi padarth me sabhi amino acids nahin hote hai isiliye doodh, anaj aur dalo ka upyog kare. Non-veg ke liye problem nahin hai. Ande, chicken, mutton aur fish har roj kam se kam 200 gram khaye. Har teen ghante ko kuch na kuch khaye, khas kar ke hi fibre protein yukt aahar. 

Important baat yeh hai ki vyayam shuru karne ke pehle energizing drink le jis me aap milk shake ya fruit juice aur thode nutts ya ubla hua anda khaye. Exercise ke bad sharir muscle fiber banane lagta hai to exercise ke baad bhi high protein aahar jaroor le jaise ki doodh aur ande. 

Lifestyle

Agar biceps badhane ke liye vyayam jaroori hai to aaraam aur neend bhi itna jaroori hai to har roj 8 ghante soye. Paani bhi khoob peete rahe. 

Dheeraj se kaam le. Apna progress track kare aur har 15 din naape apne biceps ko. 6 mahine me parinam dikhai denge.

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