 |
| Gym Se Bodybuilding Kaise Kare. |
Gym Se Bodybuilding Kaise Kare.
Aaj kal gym ki fees zyada ho gayi hai aur exercise karne ke liye zaroori gym ke upkaran bhi mehnge hote hain. Tab phir ghar mein hi gym ki exercise kaise kare jisse ki sharir bhi swasth rahe aur paise bhi zyada kharch nahin hon. Aaiye jaane Gym Kaise Kare, Bodybuilding Tips In Hindi.
Aaj kal har insan yeh chahta hain ki uss ke paas acchi body ho aur logo ki bheer main woh bhi sabse alag aur khas dikhe. Lekin problem toh yeh hain ki body banaye toh banaye kaise? Zadatar log body banane ke liye gym jate hain. Lekin gym jane ke liye bhi kuchh tariko ko follow karna zaruri hota hain. Aaj hum apne iss lekh main aap logo ko yeh batayenge ki gym jane ke liye hume kin kin tariko ko follow karna chahiye.
Gym se pahle jaruri baton par dyan de
Jaise jaise logon me svasthye ko lekar jagrukta badh rahi hai gym ke prati unka rujhaan bhi badh raha hai. gym aur health club dheere dheere mahanagriye jeevanshelly ka hissa banne lage hai. Logon ka is aur dekhne ka najriya bhi badla hai. Pehle jahan gym aur health club se joadkar dekhen lage hai. gym ki jarurt isliye bhi badh gayi hai ki isse itar rojmaron ki jindagi me sharirik kriya kalap behad kam ho gaye hai. Lekin, gym jaan se pehle bhi kuch baaton ka khayal rakhna behad jaruri hai.
Halka bhojan karke gym ke liye chale jaye
Aap agar roj subah subah gym ke liye jate hain toh aap kabhi bhi bhukhe pet gym jane ki galti mat kariye. Khali pet gym jane se better hain ki aap thoda sa halka bhojan kar lijiye aur fir gym ke liye chale jaiye. Lekin aap jada heavy bhojan karke bhi gym ke liye kabhi mat jaiye. Agar aapko ek fit aur akarshak body hasil karna hain toh aap thoda sa halka bhojan kar lijiye aur uske baad nishchinta hokar gym ke liye chale jaiye. Ayesa karne se aapko gym jane ka bharpur fayeda hoga aur aap bas kuchh hi dino main ek akarshak body hasil kar sakenge.
Dhiraj rakhe
Aap kabhi bhi apne body banane ko lekar apna dhiraj na khoye ya aap kabhi bhi hadd se zada excited na ho. Kyuki agar aap hadd se zada excited ho jayenge toh aap apne man main dhiraj ko sthan nahi de payenge aur aap kabhi bhi ek akarshak body hasil karne main safal nahi ho payenge.
Jagah ho sahi
Gym join karne se pehle is baat ka jarur dhayan rakhe ki vahan pauchana kitna suvidhajanak hai. Kahin aisa to nahi ki aapka sara vakt bas vahan pauchane aur vahan se loutne me hi nikal jaye. Aisi me vayam par puri tarah dhayan kendrit karna jara mushkil ho jata hai. Aisi gym ko prathmikta de jo ghar ya office ke najdeek ho. Yeh aapke liye suvidhajank rahega.
Certificate hai right
Gym certificate hona jaruri hai. Saath hi vahan kaam karne vaale bhi kushal aur praman patr dharak ho. Yehin ek acche aur sahi gym ki pehchaan hoti hai. Anubhavheen aur akhushal trainer ya istructer aapke sehat bnane ki bajaye use bhari nuksaan pahuncha sakte hai.
Maholl ho sahi
Gym ka maholl bhi sahi hona jaruri hai. Vahan kaise log traning ke liye aate hai. Aisi ya any suvidahon hai ya nahi. Kya jarurt padne par mahilaon ke liye alag vakt aur trainer diya ja sakta hai ya nahi. Washroom aadi ki suvidha kaise hai aadi baaton bhi kabil gour hai. Saaf safai aadi ko bhi jarur janche. Agar aap aapne vahan se gym jana chahte hai to uski parking ke liye bhi jagah dekh le. Aisa na ho ki use lekar aapko kisi asuvidha ka samna karna pad sakta hai.
Upkaran bhi jaruri hai
Ladko aur ladkiyon ke upkaran jara alag hote hai. Isliye gym join karne se pehle is baat ko achi tarah jaanch le ki vahan aapke liye jaruri upkaran mojud ho. Varna iska sidha asar aapke workout par padta hai. Upkarno ki sankhya bhi kafi mayane rakhti hai. Mashino ki prayapt sankya hona bhi jaruri hai agar mashino ki sankhya kam hai to aapka kafi vakt intejaar me hi barbaad ho sakta hai.
Trainer ko parkhe
Gym ke baare me puchtach jarur kare. Puchtach karte samay inspector aur trainer ke niji anubhav bhi puch le. Is baat ki puri tasdeek kar le ki trainer ko vahan mojud upkarno ke baare me puri jaankari ho. Haan, agar aapki chaah personal trainer rakhne ki hai to usse judi sabhi jaankariyan aur kharchon ke baare me pata kar le. Kai baar personal trainer rakhne ke kharcha alag hota hai.
Samay se zada na soye
Agar aap gym ja rahe hain toh zahir si baat hain ki aap ek fit aur akarshak body hasil karna chahte hain. Toh agar aap log gym jakar behtar result pana chahte hain toh aap log samay se zada kabhi bhi na soye. Jitna samay nirdharit hain utna hi soye. Aap uchit samay par jage aur nirdharit samay par gym ke liye chale jaye. Agar aapka sone ka aur jagne ka samay sahi rahega toh aapke gym jane ka aap bharpur fayeda uttha sakenge aur kuchh hi dino main aap swasth aur akarshak body hasil karne main safal ho payenge.
Apna dhyan kendrit kare
Exercise karte waqt aapke liye yeh zaruri hain ki aap apna dhyan kendrit kare. Agar aapka dhyan puri tarah se aapke exercise ke upar hoga toh aap exercise ke dauran hone wale durghatna aur khatro se bache rahenge aap acchi tarah se exercise kar payenge.
Exercise ke liye samay nirdharit kar le
Exercise karne ke liye aap kam ya zada samay nahi balki perfect samay le. Aap roj 40 minute ke kam aur 1:30 minute se zada exercise na kare.
Exercise karne ke dauran bich bich main pani pite rahe
Aap jab bhi exercise kar rahe ho toh bich bich main pani pite rahe. Agar aap bich bich main pani ka sewan karte rahenge toh aapka energy level thik rahega aur aap apne exercise ka bharpur fayeda uttha sakenge aur apna body banane main safal ho sakenge.
Fees bhi jaruri hai
Gym ki fees bhi mayane rakhti hai. Iske alava any madon ka bhi dhayan rakhe. Kai gym maasik bhgtaan ke saath hi any kai kharch ko bhi joad diya jaata hai. Isliye gym join karne se pehle in sab kharch ko bhi jehan me rakhe.
Gym Kaise Kare - Tarike
Jumping jacks
Sabse pehle is exercise ko hi karen jis se ki apke sharir mein urja aayegi aur aap sari exercise ko aasani se kar sakenge. Iskay liye ek estahn par khade ho jaayen aur phi apne esthan par kudana shuru karen. Pehle dheere phir jaldi kuden. Aisa 5 minute karen. Yeh exerise na sirf apko urja pradan karegi balki apke dil ko bhi majboot karegi.
Inchworm
Is exercise se pura sharir majboot banta hai. Is exercise mein sabse paehle seedhe kahde ho jaayen. Ab zameen ki aur jhukte huye haato ke bal jhuk jaayen. Ab haaton ko modate huye sharir ko zameen ke paas layen. Iskay baad phir haaton ko seedha karte huye sharir ko zameen se door karte jaayen. Ab dheere se khade hone ki koshish karen aur phir seedha kade ho jaayen.
Push up
Push up karne ke liye sabse pehle haath ke panjon ke sahare ulta let jaayen. Ab baar baar haaton ke sahare upar ki tarf hon aur phir neeche aayen. Is exercise se apke haat majboot haonge aur chest bhi majboot banega.
Leg Lifts
Yeh exercise apke pairon ki maas peshiyon ko majbooti pradan karne ke liye bahut labhdayak hai. Isay karne ke liye sabse pehle aap seedhe let jaayen. Uskay baad pehel apne bayen pair ko upar utahte huye seedha failayen. Iskay baad apne dayen pair ko upar utahte huye seedha failayen. Iskay baad donon pairon ko upar utahte huye seedha failayen. Ab exercise karne ke baad phir do minute ko aap shaant hokar let jaayen.
Crunches
Yeh exercise pet ko accha karti hai tatha issay sharir mein lachilapan bhi aata hai. Iskay liye sabse pehle seedha let jayen. Ab donon haaton ko sir ke peeche rakhkar sir ko upar uthayen tatha pairon ko moden. Iskay baad shari ko bayen aur jhuka len. Iskay baad sharir ko daayen aur jhuka len. Iskay baad dodnon haton ko upar seedha utha len. Iskay baad Ek pair seedha failayen aur doosra pair mod len tatha sir ke peeche haath rakhen. Iskay baad dono haaton ko neeche rakhkar let jaayen aur pair upar uthaye rakhen.
Squats
Ab squats exercise karen. Sabse pehle aap seedha khade ho jaayen aur haton ko seedha failayen. Ab ghutnon ko thoda sa moden aur haathon ko peeche karen. Ab ghutno ko thoda aur moden tatha haat ko aur peeche karen. Ab hava mein aise khade hon jaise ki aap kursi par baithe hein baith jayen aur haath peeche seedhe rakhen. Ab inhi mudraon ko dohrate huye wapas seedhe khade ho jaayen.
Light weight lifting
Ab apko light weight lifting karni chahiye. Isay ghar mein karne ke liye apko heavy weight khareedne ki zaroorat nahin hai. Aap ghar mein rakhi kuch bhaari cheezon jaise fal aur sabzi ki daliyan, water cane aadi ka istemaal kar sakte hain.
Step Exercise
Is exercise ka upyog bhi pair ki maas peshiyon ko majboot banane mein hota hai. Iskay liye sabse pehle seedh khade ho jaayen. Ab dayen pair ko aage seediyon par rakhen aur bayan pair zameen par rakhen. Ab donon pair seediyon par rakhen. Iskay baad phir daayen pair ko zameen par utar len aur baayen pair seedi par rakhen. Ab daayan pair bhi zameen par rakh len. Iskay baad seedhe khade ho jaayen.
Shoulder Bridge
Is exercise mein sabse pehle seedha let jaayen aur haton ko zameen par rakhen. Ab pairon ko ghutno se mod len aur kamar ke bal par upar uthen. Iskay baad Kamar ke bal par ute rahen aur baayen pair ko lamba upar ki taraf karen. Iskay baad baayen pair ko neeche karen aur daayen pair ko upar seedha lamba karen. Isaky baad dono pairon ko zameen par rakhen aur kamar ke bal par uthay rahen. Ab kamar ko dheere dheere zameen par rakhen.
Ab jab aap log yeh jan hi chuke hain ki gym jate waqt hume kin kin tariko ko follow karna chahiye toh ab aap log apni body ke sath koi laparwahi mat kariye aur inn tricks ko apnakar apne aapko ek swasth aur akarshak body pradan kijiye.
