Chest Kaise Banaye – Seena badaye Teji Se | How to Build Chest fast in Hindi

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Kya aap achi, badi,sudol, majboot chest pana chahte hein? Agar haan to aap bilkul shi jagah par aaye hein. Acha chauda seena na sirf ladkyion ko impress karne ke kaam aata hai balki ye aapke personality mein bhi chaar chand laga deta hai. Agar aapko police, navy, army ya koi aur naukri join karni ho jisme physical fitness mangi jati hai tab selection ke liye achi chest aur bhi jaroori ho jati hai. Badi chest power ka parteek mani jati hai aur jise pana har ladke ki wish hoti hai. Kayi logo ko ye natural milti hai lekin kayi logo ko ye banana padti hai. Lekin chinta ki koi baat nahi kyonki achi diet, exercise plan aur thode se dedication se aap aasani se apni chest ko build kar sakte hein.

acchi chest

Baat jab chest banana ki ho to sab fitness guru ban jate hein aur iska suboot aap internet par paye jane wale article dekh kar pa sakte hein. Koi kuch kheta hai to koi kuch lekin hum aapko bata dein ki body building ke kuch niyam hote hein unhe hamesha follow karna chaiye nahi to lene ke dene bhi pad sakte hein. Jayada vistar mein na jate hue hum aapko kuch vishesh batein batayenge jinhe aap follow karke kuch hi weeks mein acha seena pa sakenge. Jin logo ko weight bhadane mein problem ho rahi hai un logo ko thodi extra mehnat karni padti hai. Lekin ye baat pakki hai agar aap man se apni body par work karoge to results hamesha positive hi honge.

Chest Badhane ke Tips | Build Chest Muscles fast in Hindi| Achi Chest kaise Banaye| Seena Kaise Badaye Tips

Jab baat ek achi chest ki aati hai to ye jaroori ho jata hai ki aap konsi exercise kar rahe hein. Lekin use pehle hum thoda chest ke bare mein bhi jaan lein. Aapka seena do muscles se bana hota hai -pectoralis aur pectoralis minor. Pectoralis major aapki breast bone se judi hoti hai. Ye ek fan shape aur badi muscle hai jo ki aapke upper rib cage tak faili hoti hai aur should joint se judi hoti hai. Pectoralis minor , major ke niche payi jati hai jo ki aapko ribs ke beech se shuru hoti hai. Ye muscles aapke shoulder ki movements ke liye jimmedaar hoti hai. Isliye agar aapko sudol chest pani hai to aapko kuch arms aur shoulder exercises bhi apne expercise routine mein shamil karni chaiye.

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Note: – Aksar humne dekha hi ki kuch log exercise chod dete hein ya jinke liye exercise bilkul nayi cheez hai unko weight uthane mein dikaat aati hai jaise haat pair kampna, shareer mein kampan, saans jaldi fulna addi. Is case mein hamari salah hai ki halke weight se shuru kijiye aur kuch kuch dino baad weight badhate chale jayein. Isse aapki body ki power aur stamina increase hota chala jayega aur aap aaram se body bana payenge. Shareer ki shamta se jayada kuch bhi karna ghatak hota hai. Ek aur jaroori baat log aksar akele exercise karte hein aur kabhi kabhi aapko chot lag jati hai. Aapko hamesha apne trainer ki dekh rekh mein vayayaam karna chaiye….aakhir aap paise kis baat ke de rahe hein… agar trainer dhyan na de to wo gym turant chod dijiye.

Aaiye ab kuch chest increasing exercises ke bare mein thoda jaan lete hein. Jinhe aap gym mein ya agar aapke ghar mein kuch jaruri equipments hein to kar sakte hein.

Push Ups for Chest

Agar chest ke liye koi sabse achi aur aasan expercise hai to wo hai push ups. Hame pata hai ki kuch logo ka weight jayada hota hai aur wo shuru shuru mein ek ya do push up hi kar pata hein. Is case mein sets ki sankhaya badha lein aur nirantar jogging aur doosri cardio exercises karein jisse aapka weight thoda kam ho aur aapke haatho ko aapke shareer ko oopar uthane ka paryapt bal mil sake. Saath hi aapka stamina bhi increase ho. Push ups aap apne ghar mein bhi kar sakte hein.

push ups for good chest

  • Ulte zameen par let jaiye.
  • Apne pairon ko ek doosre se paryapt doori par rakhiye.
  • Apne hatho ko apne shoulders ki seedh mein rakhiye.
  • Apne shareer ko ab oopar uthaiye (means thighs, chest aur tummy ko ek saath) Kuch log chest pehle utha lete hein joo ki galat hai. Poora shareer ek saath oopar uthna chaiye.
  • Ab dheere dheere apni body ko starting position par laiye. Lekin aapko zameen ko touch nahi karna. Ye poora hua aapka ek push up. Ab usi position se kriya ko dobara kijiye.

Ho sakte to 10-10 ke 3-4 sets mariye. Aur dheere dheere push ups aur set ki sankhya badhayi bhi ja sakti hai.

Jab aap confortable ho jayein tab apni peeth par weight yukt bag pack dalkar bhi aapna stamina aur chest badha sakte hein.

Is exercise se aapke triceps aur shoulders bhi ache hote hein.

Agar aapko apni upper chest achi karni hai to is exercise ke baad elevated push ups ke bhi 2 ya 3 sets mare means apni legs kisi stool ya chair ya bench par rakh kar push karein.

Bench Press

Ye boys ke liye doosri sabse achi aur effective exercise hai jo ki seena jaldi bada karne mein bahut hi helpful hai. Ise trainer ya kisi expert ki dekh rekh mein hi karna chiye kyonki aksar hum gym mein dekhte hein ki boys shamta se jayada weight uthane ki koshish karte hein aur support na milne ke karan apne aapko chotil kar lete hein. Bench press mukya roop se 3 types ki hoti hai incline, decline aur flat bench press. Ye teeno prakar ki exercises chest ke alag alag hisso par karya karti hai isliye ek gold aur sudol chest pane ke liye aapko teeno types ke bench press karne chaiye.

bench press

Yaha aapko flat bench press karne ke kuch tips de rahe hein lekin exercise shuru karne se pehle thoda warm up karna bahut jaroori hai. aisa na karne par chot ya muscle damage ho sakti hai. Aap apne instructor se jaroori warm up exercises pooch sakte hein.

  • Aap flat bench par seedha let jaiye.
  • Apne pairon ko zameen par flat rehne dijiye.
  • Ab apni shoulder ki chaudai se thoda sa jayada rod par grip banaiye.
  • Dheere se rod ko apni chest ke paas laiye aur jab seene se doori 1 inch reh jaye tab rod ko wapis oopar uthiye. Ye hua aapka ek repetition.

Aisa 7-8 baar kijiye aur 3 sets thode thode aaram ke baad poore kijiye. Jab aap repetitions aaram se karne lag jayein tab set ka number badhiye na ki rep.  Aur fir dheer-2 apni shamta ke anusaar weight badhate jaiye. ( Note: rod ko support dene wala aadmi hamesha apne peeche khada karke hi ye exercise karein taki aap kisi chot se bach payein).

Iske baad incline aur decline bench press ke 3-3 sets kariye. Ye lagh bhag flat wali ke similar hai. Incline aapki upper pectoral muscles badane mein kaam aati hai wahi doosri aur decline apki low pectoral muscle ko strong banati hai.

Dumbbell Fly for Chest

Dumbbell fly teesri effective exercise hai jiska use aap chest size bada karne mein kar sakte hein. Ye aapki pectoral muscle ko strong aur health banakar aapka muscle mass badhati hai. Aap dumbbell fly flat, incline aur decline teeno par kar sakte hein aur waise bhi agar aapko chest jaldi increase karni hai to aapko teeno benches par dhayan dena hoga.

dumbbells fly

Aap flat bench par let jaiyein.

Dono hattho mein dumbbell  lekar apne haatho ko  90 degree ke angle angle par rakhiye.

Dheere dheere apne hatho ko oopar uthiye jisse aapki elbows seedhi ho jayngi.

Ab us position se apne hatho ko starting position par laiye.

!0-10 ke 3 sets kijiye. Aur kuch dino baad dumbbell ka weight badhate jaiye.

Agar aap gym mein naye hein to hamesha chote se chote dumbbells se shuru karein aur jaise jaise aap us exercise mein epert hote jayein apne dumbbell ka weight bhi badhate jayein.

 

Horizontal Bar Dips

Aap ye exercise park ya gym ya ghar par kar sakte hein  yaw aha jaha aapko parallel bars milein. Apni legs ko apas mein cross kijiye aur bar par dips lagane ki koshish karein. Ye exercise pehle pehle bahut hi mushkil lagegi aur ho sakta hai aap ek ya do baar hi kar payein. Lekin jab doosri exercises jaise biceps, triceps, pushups, chest aadi se aapke hathom mein zor aayega aur aapka weight bhi thoda normal hoga tab ye exercise karne mein aapko ko pareshani nahi hogi. Isliye shuru mein kam repetition se chalu ho kar dheere dheere unhe badhate chale jaiye.

Horizontal bar dips

Ye kuch exercise chest banana ke liye bahut hi effective hein jinhe aap with or without weight ke kar sakte hein. Lekin dheyan rahe ki achi chest tabhi banegi jab aap apni exercise routine ko dedication se follow kareinge. In exercises ke alwa achi diet bhi bahut hi jaroori hai kyonki uske bina aap chahe kuch bhi kar lein agar diet sahi nahi hogi to muscle ban pana ek dum namunkin hoga. Diet ke bare mein padhne se pehle aaiye aapko kuch jaroori batein bate dein.

 

Muscles ke Shamta ka Rakein Dheyan

Kuch logo ek din mein jayada se jayada weight utha kar aur sets karke apni muscles ko fulana chahte hein. Aur wo sochte hein ki aisa karne se unki muscles jaldi se badi hongi. Aisa sochna bilkul hi galat hai! Vastav mein aapki muscle jayada tab badhti hai ja aap exercise nahi kar rahe hote. Us samay unki repair hoti hai aur new muscle fibers bante hein.  Isliye chest ki exercises hafte mein 2 ya 3 baar hi karein. Aur jab aap seene par work nahi kar rahe ho tab doosre parts jaise biceps, back, tricep, thighs aadi par work kar sakte hein. Doosri baat ye ki aap kabhi bhi 30  to 45 minutes se jayada exercise na karein kyonki isse jayada karne par muscle damage ka dar rehta hai.

Lifting Weight ke liye Kuch Jaroori Batein

Jab aap weight utha rahe ho tab aapne aapko powerful maankar bahari se bhari weight uthane ki koshish na karein isse muscle kat  ya fat sakti hein. Isliye aap wo weight choose karein jisse aap 8 to 10 reps aasani se kar sakte hein. Agar aap 5 rep kar pa rahe hein to wapas kam weight ko choose karein. Jab aapka stamina aur power bhade tab aap heavy weight try kar sakte hein. Lekin agar aap 10 se jayada reps kar pa rahe hein tab weight ko bhada lijiye.

Weight Uthane ke Motion Sahi Rakhein

Aap kaise weight utha rahe hein wo aapki body ban ne mein ahem bhumika nibhata hai. Isliye weight utha ka sahi tarika jaan ne ke liye apne trainer, ya kisi anubhavi body builder ki help lein.

High Intensity Workout bhi karein

Heigh intensity workout karna bhi jaroori hota hai. Aapki body ek bahut hi samajhdaar machine hai aur wo wahi work karti hai jaha repair maintainence aur growth ki jaroorat hoti hai. Isliye agar aapko badi chest chaiye to aapko chest par extra work karna padega aur aisa aap maximum intensity workout karke kar sakte hein.

Maximum intensity workout wo hai jab aap koi exercise kar rahe hote hein aur jab aap apne akhiri reps karne wale hote hein tab aapki muscles kheti hai ki aap aur nahi kar sakte. Bas wahi akhiri reps aapke muscles ko jayada growth karne mein help karti hein. App apne helper ki help se wo akhiri reps poore kar sakte hein.

High intensity workout ke saath ye bhi jaroori hai ki aap apni body ko uske repair aur growth ke liye kya kha rahe hein. Ab yaha diet ka role aata hai jiske bare mein aap neeche padhe.

Best Diet for Building Chest Muscles| Chest badhane ke liye kya kahye?

Jab aap exercise karte hein tab vastav mein aapki muscles buri tarah se shatigrast (damage) ho jati hein. Unke tantu tooth jate hein. Aur jab aap exercise nahi kar rahe hote tab actually aapki muscles repair mode par hoti hein. Isliye ye jaroori hai ki app unki repair aur growth ke liye kuch vishesh foods kahein Jisme ki protein sabse jayada matra mein ho. Protein ke alawa aapko jaroori carbohydrates aur fats bhi chaiye hote hein. Sahi diet na milne par muscles ka size nahi badh pata aur aapki sabhi koshishon par pani fir jata hai.

Note: Kuch log sochte hein ki jayada se jayada khane se aapki chest jaldi banegi .aisa karna bilkul galat hai. Aapko ek vishesh matra mein protein, carbohydrates ka rojana sevan karna hota hai. Ye bhi jaroori hai ki aap empty carbodydrates jaise ki pasta, maida items, cakes, cookies, white bread se doori banaye rakhein. Saath hi fast, fried / oily foods se bhi parhej karein. Alcohol, coffee, soda jaise padarth lena bhi banda karna ek sahi decision hoga.

Protein for Muscles Repair and Growth

Protein ke bina to muscles hona hi sambhav nahi hai kyonki muscles protein ke hi bane hote hein. Isliye unki repair aur growth ke liye paryapt matra mein daily protein graham karna param avshayak hota hai. Aam taur par trainers aur doosre fitness experts apne weight ke har pound par 1 gram protein khane ki salah dete hein. Kuch ache protein ke source hein:

  • Lean meat jaise chicken, pork, fish etc.
  • Ande (eggs)
  • Low fat dairy roducts jaise kam fat wala doodh, dahi aadi.
  • Nuts aur beans ke alawa palak, aur doosre kayi sabjiyon mein protein achi matra mein hota hai.
  • Soyabeans products jaise soy milk aur tofu mein bhi bharpoor protein paya jata hai.

Note: aap kuch vishesh supplements ka bhi paryog kar sakte hein lekin kisi expert ya apne doctor ki salah se. Aksar fitness experts creatine powder lene ki salah dete hein. Ye ek parkar ka amino acid hai jo aapko powder form mein mil akta hai. Ise doodh aur pani ke saath daily 2 times piya jata hai.  Ike alawa aapka tainer aapko protein shake bhi lene ki salah de sakta hai.

Carbohydrates for Energy

Agar protein muscles ban ne mein help karte hein to carbohydrates bhi kam nahi kyonki ye macronutrients aapke body ko jaroori urja (energy) dete hein jiske dwara aap exercise karne mein saksham hote hein. Carbodydrates ki kami aapko urjan heen banana ke saath saath aapki muscles ko bhi jaldi exhaust kar deti hai. Hamesha ache carbohydrates jinka glycimic index kam ho, ka hi sevan karna chaiye. KUch ache example hein oatmeal, brown rice, shakkar kandi aur fruits and vegetables.

Healthy Fats

Aapko body building ke dauran apni body ki health maintain rakhne ke liye healthy fats ka bhi sevan karna chaiye. Akhrot, olive oil, fish, avocado, almonds aadi ache fats ke saurce hein.

Ek fact ye bhi hai ki kuch logo ko naturally acha shareer mila hai aur unhe chest banana mein koi khas pareshani nahi hoti. Doosri aur kuch log aise hein jo duble patle hein jo jee jaan se mehnat karke bhi muscle mass gain nahi kar pate. To un logo hamari yahi salah hai ki apni diet aur exercise dedication se follow karein safalta jaroor milegi.

Apna favorite Music Sune

Exercise karte samay apna man pasand music sunte rahiye. Ye choti si tip aapke alas aur susti ko door karke aap mein nayi umang bhar sakti hai aur aap apna workout session successfully khatam kar sakte hein. Bina music ke baar baar wahi exercise karna boring ho sakta hai. Isliye lagaiye apna man pasan gana aur jut jaiye ek achi body pane ke liye.

Akhri baat ye hai ki aapko diet kis samay khane se jayada faida hoga. Iska answer jaydatar hota hai ki workout ke turant baad means ek ghante andar andar aapko apni muscles aur body ko paryapt protein aur carbohydrate de deni chaiye. Jisse aapki body unka use aapki muscles ke vikas ke liye kar legi. Kabhi kabhi hota hai ki aap apna meal sahi time par nahi kar pate to us condition mein apne protein powder ko doodh ke saath ghol kar pee lijiye taki aapki body mein nutrients ki kami na aaye. Konsa protein powder khayein? Ye aapka Fitness trainer hi bata sakta hai ya aap kisi ache dietician se consult kijiye.

To dosto ye that ha ki aap apni chest kaise teji se bada kar sakte hein. Seena chauda aur bada karne ke ye tips follow kijiye. Ye hamare experts ki mehnat dwara khas taur par unke liye taiyaar kiye gaye hein jo aksar “ how to build chest muscle fast in hindi” search kar rahe hein. To aapne jana ke kis tarah se aap ek regular exercise aura chi balanced diet se apni chest bana sakte hein. Ab baari aapki!

Stay Healthy- Stay Blessed!

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