Chest ka Size Badhane ki 3 Best Exercise aur Tips Hindi Mein

Chest ka Size Badhane ki 3 Best Exercise aur Tips Hindi Mein

Chest Kaise Banaye: Achi aur Fit body kise pasand nahi. Har koi chahta hai ki uski body attractive ho aur ek achi personality dikhe. Agar aap mehnat karne ko tyaar hai to body banana mushkil nahi hai. Body ki fitness ke liye jis tarah ache biceps, six pack abs, shoulders aur triceps ka workout karna jaruri hai thik usi tarah chest ka size badhane ke liye sahi aur steek workout jaruri hai. Agar chest achi hai to aap jo bhi kapde pehan le aap par ache dikhenge.

Dosto abhi tak hum ne jaana hai ki biceps ka size kaise badhaye, is lekh mein hum janenge chest bdhane ke liye ghar ayr gym mein kon kon si exercise aur workout kare.

Chest Kaise Banaye, Chest ka Size Kaise Badhaye

 

Chest Kaise Banaye

Chest ka Size Badhane ke Bodybuilding Tips in Hindi

Gym mein workout karne ki kai tarah ki latest machines hoti hai aap kisi trainer ki guidence se un machino par bhi workout kar sakte hai. Aaiye janne bina machine ke chest badhane ka workout kaise kare.

1. Push Ups

  • Gym mein koi bhi workout shuru karne se pahle hum body warmup karne ke liye push ups karte hai. Par jab aap chest ke liye workout karte hai tab pushups ek best aur important exercise hai. Pushups se arms ko strength milti hai muscles ka size badhta hai. Aaiye jaante hai chest badhane ke push ups kaise kare aur push ups karne ka sahi tarika kya hai.
  • Pushups karne ke liye jameen par pet ke bal leet jaye aur dono haatho ko chest ke pass laye aur body ko upar niche uthaye.

Pushups karne ke liye haatho ki position ka dhyaan rakhna jaruri hai. Pushups 3 tarike se kar sakte hai.

  1. Haatho ko chest ke bilkul pass rakhe.
  2. Haatho ko chest se door rakhe.
  3. Staggered Push Up : Haath aage piche rakhe.

 

2. Bench Press

Chest ki exercises mein bench press bahut asardar hai. Bench press karne se chest ki muscles majboot hoti hai.
Bench press karne ke liye kamar ke bal kisi bench par leet jaye aur rod mein plates daal kar dono hatho se upar niche kare.

  • Bench press mein haatho ki do position hoti hai narrow grip aur wide grip.
  • Agar aap pahli baar bench press kar rhe hai to bina plates daale rod uthaye.

Bench press mein bench ki 3 postion hoti hai aur in tino postions mein 3-3 set kare.

  1. Bench in flat position.
  2. Bench in upper incline postion.
  3. Bench in lower incline position.

 

3. Bench Press Dumble

  • Chest badhane ke is workout se bhi arms aur chest mein strength m ilti hai aur size badhta hai. Dumbbell se chest exercise karne ke liye rod ki jagah dumbles ko isteemaal karna hai baki tarika bilkul chest press jesa hi hai.

 

Chest Badhane ke Bodybuilding Tips in Hindi

  • Shuruaat mein jada wajan na uthaye par dhere dhere wajan badhana shuru kare. Jada weight uthane se muscles ko takat milti hai aur size bhi badhta hai.
  • Kisi bhi workout mein sets aur repetition ka pta hona bahut jaruri hai. Koi bhi workout shuru karne se pahle ap e trainer se jarur puche ki kitne sets karne hai aur har set mein kitne repition karne hai.
  • Workout karte waqt saans lena aur saans chodna ek jaruri parkirya hai jise hum inhaling aur exhaling kehte hai. Jab bhi aap kisi weight ko upar uthate hai tab saans chodna hai aur jab weight niche laate hain tab saans lena hai.

 

Dosto Chest Kaise Banaye, Chest ka Size Badhane ke Body building Tips in Hindi ka ye lekh kaisa lga hame comment karke bataye aur agar aapke pass koi sujhaav aur anubhav hai to hamare sath share kare.

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73 Responses

  1. sam says:

    mujhe apni flaxibility badane ke liye mujhe kon kon si exercise kerni chaiye

  2. sankar says:

    Muhje chest badha ne Ka full pic chahia Sir please …

  3. Sunil kumar shaw says:

    Sir main 15 year ka hoon meri body bahut patli agar mein ye sab exercise karna start kardu to kya meri body banegi mera chest bara hoga?

  4. Juyal says:

    muje apni chest bachane ke liye kya Karna hoga?gharelu upay

  5. Nitin Mishra, says:

    Ma 15 year ka hu,Mujha chest ka size badana ha,,,,Please fast help me,

  6. Yashu says:

    Me 20 year ka hu mera vajan 63 h Me ghar pr hi gym krta hu koi problm to nhi h.na

  7. rajat says:

    Mjko khane pine m kya kya lene chahiye or koi protin ka pckt ke bare m.jankri de kon sa len chahiye mrket se or exse ka trika plse

  8. Adil Azmi says:

    Sir meri umar 17 year hai meri chest nahi ban rahi hai 1 saal se gym kar raha hoon

  9. Adil Azmi says:

    Sir main ek saal se gym kar raha hoon meri chest banane ke upay bataye mere chest tight nahi hai pls sir

    • Govind says:

      Adil 1 saal se gym kar rahe hai aur fayda nahi mila to iska matlab hai aap sahi tarike se rwgular workout nahi kar rahe. Dost aap apne gym trainer se mile aur apne workout aur diet ka proper schedule banaye aur follow kare.

  10. baldev singh says:

    sir mein kis tarah gym karu matlb 1 day kon si exercise 2 nd day konsi matlb schedule kya rakhu

    • Govind says:

      Baldev har roj alag muscels ka workout karo, ek din biceps agle din shoulders, fir chest..isi tarah sabhi workouts ka proper schedule banao..ho sake to apne gym trainer se mile aur schedule banaye.

  11. rAjesh says:

    Sir chest bdane ke liye koi ghrelu upay btAye sir

    • Govind says:

      Rajesh isme gharelu upay nahi workout aur diet sahi tarike se follow karne se madad milegi. Aap agar gym jate hai to ha kisi trainer ki madad le aur pure hafte ka schedule banaye.

  12. jeet aswal says:

    sir mjhe 3 month ho gye h gym me or m heavy diet le rha hu jese kela , paneer, soyabeen or gym m bi acha workout krta hu lkin fir bi mera wait 5 kg kam ho gya h ab m cahta hu ki m apne body m cutting laau uske lie m kya kru

    • Govind says:

      Jeet kai bar jada mehnat se jada jaruri hota hai ki mehnat sahi tarike aur sahi disha mein ho. Dost aap apne gym trainer se baat kare aur apna diet chart banaye, iske sath aap unke samne workout kare to behtar hai taki vo aapki kamiyo ko sudharne mein madad kar sake.

  13. Tanzeem khan says:

    Hello sir! Ap mujhe yeh bataye ki mujhe bodybuilding me kis tareeke ka suppliment lena chahiye takee meri body 6-7 months me shape le le diet toh me regular chala raha hu but size bahut halke-halke badh raha hai app koi accha suppliment bataye or iske fayede and nuksaan bhi bataye…
    I m 18 years old…

    • Govind says:

      Dost hum body banane ke liye supplements ki salah nahi denge, natural cheeje khana hi jada behtar hoga. Agar aap supplement lena chahte hai to apne gym trainer se salah kare.

  14. ram madhav says:

    Sir, muje chest badane h. Lekin meri hight km h to mere liye kya sahi rahega?

    • Govind says:

      Ram kam height ke log bhi achi body bna sakte hai bas jarurat hai regular workout aur sahi technique ki, aap gym trainer ya fir gym mein apne seniors se workouts karne ki sahi technique sikhe.

  15. GAURAV DABAS says:

    How ican make my back

  16. shaikh zakir says:

    Hello sir mai sirf biceps aur chest ki hi size badhana chahta hun to agr mai sird biceps aur chest ki excersize karu to thik rahega?

  17. saleh faijal says:

    Kaya khana chahiye or kaya karna padega

  18. Hamid Aasam says:

    Sir mujhe chest badana h kya karna chahiya

  19. aditya patel says:

    Sir mere ko achye cesht banane wali exarsize bata do kam samaya me with photo

  20. mz khan says:

    mera name mz khan maine abhi DP ke form fill kiye par usme 5.8 inch hight chahiye aur meri hight 5.6 inch hai plz mujhe bataiye hight badhane ka tarika jaldi hight badhane ka tarik……

  21. mz khan says:

    kya main aswagandha pani ke sath le sakta hu…….

  22. Aarav says:

    Muje mota hona h m thoda ptla hu sath hi muje chest b bhadani h meri height 5’11 h ab muje healthy bn bna h kya kru gym mere se dur h kafi puspup to m krta hu healthy kaisi bnu btayenge

  23. mahesh says:

    Sir muje six pack banana hai me workout bhi karta hu magar workout ke bad dard hota hai is ka solution batao

  24. Madhusudan Fouzdar says:

    Sir mein apni arms ko.mota krne ke liye kya karun???

  25. Manoj says:

    Sir motapa badhane k lie beer kesa hai ?

  26. Vikas kumar says:

    Sir mera umar 19 year hai par mera chaste 30 inch hai kya kare badhane ke liye

  27. owais alikhan says:

    sir muje bycep badhana hai

  28. salman says:

    sir mere chest aur pet k beech m jo hota h n wo bahut hi andar ghusa hua h sir please mujhe koi upay bataye

    • Govind says:

      Dost kai bar hamare uthne sur baithne ka posture thik nahi hota jis wajah se sharir mein tedhapan aane lagta hai, posture thik rakhne se in samasyao se bacha ja sakta hai, aur agar aap ko lagta hai ki ye pareshani posture ki wajah se nahi hai to doctor se consult kare.

  29. Kanhaiya lal prajapat says:

    Sar mera chest bahut kam he or 15 desambar ko army ki running he sar me asa kya karu ki me phisical or running me dono me pass ho saku

    • Govind says:

      Dost running ke liye aapko energy aur stemina ki jarurat hogi, isliye healthy food khaye aur khane pine ki koi galat adat na apnaye ye body ka stemina kam karti hai. Chest ka size bdhane ke liye aap aese workouts aur exercises kare jisse chest badhe iske liye aap is article ko padhe.

  30. sumit says:

    Sir muje apni height increase karna hai aur sath hi thodi body b banana hai aur meri age 25 h nd but mai kya karu and meri age ke according mai bhut chota lgta hu esliye kuch tips dijiye jisse mai jaldi se jaldi apni height increase kar saku…

  31. Rahul says:

    Sir mujhe wait batana h kya khana chahiye

  32. rajat jaat says:

    sir my age is 18 and my weight is very low what can i do for increase my weight my weight is now 50 kg but i increase it about 60 what can i do

  33. vinod says:

    Sir, meri chest down ho gayi he , use fulane ke liye muze kya karna chahiye

  34. pawan says:

    sir me ghar par hi exersize krta hu mujhe pus_up krte smay sans kese le ka pta nhi plz btaeye sir

  35. Chetan says:

    Muje apni chest ki size increse karne ke liye konsi exersize karni chahiye

  36. faiz says:

    Sir mai 18 years ka hu mai gym karte hue 13 din hue lkn sir chest ki rod utane me mere hath bhut hilte h aur weight lift krne ka zyda stamina bhi no h kya karu sir mai

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