Chest exercise for beginners, best chest for exercise, chest ke liye exercise, top 5 best exercises for chest , how I build chest with basic exercises,

                    FITNESS LIFE 

Hello friends    

Aaj mai apke liye ek naya topic lekar aya hu ye topic hai ap apni chest ko kaise build kar sakte hai. Aisi 5 exercises apko bataounga jisse ap Aram se apni chest ko build karlege . Toh dosto shuru karta hai . 

Exercise batane se pehle mai apko batana chahata hu mai apko ye nahi btaoaunga ki 20 din ya 30 din mai chest kaise banaye kyoki 20 ya 30 din mai chest nahi ban sakti apko genuine tareeka bataounga jisse apko help milegi 

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Daily fitness tips

Pehle mai apko batata hu chest mai kitne muscle hotte hai aur konse muscle ki konsi exercise hotti hai chest ke liye jisse ap chest muscle mass bada sakte hai.

             CHEST MUSCLES

 Hamare chest mai 2 muscles hotte hai pectoralis major aur pectoralis minor jo pectoralis major muscle hotta hai vo uper hotta hai aur pectoralis minor ander ki taraf hotta hai. Donno muscles ki alag alag exercise hotti hai . Agge mai apko batata vo exercises jisse ap apni chest ko bana sakte hai. 

  1.             PUSHUP EXERCISE

Pehli exercise jo honne wali hai vo hai Pushup. sabse basic exercise hai jisko sab apne ghar pe bhi karte hai ye aur bahut log karte bhi hai. ek best exercise hai jisse ap apne middle aur upper part ko develop kar sakte hai. Iss exercise mai ap apne back pe weight bhi laga sakte hai. Ye apki strength badane ke liye sabse badia exercise hai.

      PUSHUP EXERCISE SETS AUR REPS

12,15 reps aur 3,4 sets . Iss exercise ko ap apne daily routine exercise mai kar sakte hai.iss exercise mai apko heavy chest build karne mai asaani hogi. Kyoki ye ek compund exercise hai jitni compound exercises hotti hai usse jaldi Hamara muscle mass badta hai.

    2.     FLAT BENCH PRESS EXERCISE

2 . Flat bench press hai iss exercise mai apka pectoralis major muscle kaam karta hai iss exercise se ap apni chest ko aram se bada sakte hai . Ye apke upper body ka strength ko build karne mai apko help karti hai .

FLAT BENCH PRESS SETS AUR REPS-

3 sets aur 8-10 reps isme apko weight utna lagana hai jisme apke hrr set mai 8-10 reps hi nikle isse Kam ya jada nhi ho. Aur isme apko jab barbell ko niche ko taraf lekar Anna hai usme apko dheere se lekar Anna hai isse apka pura focus chest pe rahega aur chest ka connection acha hoga.

   3.         INCLINE BENCH PRESS

3. Incline bench press ye hai apki teesri exercise hai isme apko Jo bench ki position hogi vo 45° rahegi aur isme apka uper chest ke liye hai jisko hum clavicular head bolte hai. Isme bahut logo ka bolna rehta hai ki hamari clavicular head (upper chest) muscle develop nahi hotta usme log 2 galti karte hai ya toh iss exercise ke dauran pura movement nahi karte ya fir jarurat se jada weight uthate hai. Ye 2 galtiyo ko na kare toh apka chest muscle ka acha development hoga.

 

INCLINE BENCH PRESS SETS AUR REPS -

3 sets aur 8 - 10 reps isme bhi apko utna weight uthana hai jisme apke 8-10 reps hi ho isse Kam ya jada reps na ho. Agar ap jarurat se jada weight lift karege toh apko injury ke jada chances rahege.

      4.       BUTTERFLY EXERCISE

4. Iss exercise ko ap flat bench ke uper ya fir butterfly machine ke uper bhi kar sakte hai.

Ye exercise apke pectoralis minor ko train karti hai jo pectoralis major ke ander ki taraf hotta hai jisko hum pectoralis minor bolte hai . Iss exercise mai ap chest ko squeeze karege ander ki taraf hard press karege aur bilkul dheere se bahar ki taraf lekar jayenge aise karne se iss exercise ke injury ke chances bilkul Kam hojayege aur pura muscle contract hoga.

BUTTERFLY EXERCISE SETS AUR REPS.

     Ye ek isolation exercise hai isme ap 15 reps hi karege aur 3 sets karege isme ap utna hi weight lagaye jisme apke 15 reps nikal sake na isse jada aur na kam.  ye apke chest ke muscle mass ko lean karti hai isliye isme ap repitition jada karege . Aur last mai weight ko kam karte hue matlab heavy to light weight karte hue khatam karege iss exercise ko.

       5.      DECLINE BENCH PRESS 

Ye exercise decline bench press ye workout apke lower chest ki hotti hai jisko hum sternal coastal head bhi bolte hai. Isme apke bench ka angle niche se 30° rahega . Isme ap barbell mai weight dalege aur barbell ko dheere se niche lekar ayege aur chest ke niche Wale hisse pe touch karege.

DECLINE BENCH PRESS KE SETS AUR REPS

 Isme ap 10,12 reps karege isme bhi ap apne strength ke hisab se weight lagaye utna hi weight lagaye jisme ap 10-12 reps kar sake.

      6.        PULLOVER EXERCISE

 

Iss exercise ko ap flat bench pe letkar kar sakte hai. Dumbell pullover exercise ke apke chest ke fibre ko acha break milta hai. Iss exercise se apki Puri chest ko achi shape milti hai . isme apki elbow bend nahi honi chahiye iss exercise ke liye apko mai 2 pic share karunga ek agar apke back pain hotta hai toh kare yr fir jo regular pullover hai vo kar sakte hai.

1. Agar apke back pain hai ya ap beginner hai toh ap jisme white dress hai vo karege.

2. Agar ap Intermediate hai toh jisme black dress hai vo karege 

       PULLOVER REPS AUR SETS

15,12 reps apni strength ke hisab se ap weight ko uthaye agar jada uthayege toh elbow bend hoga aur apke elbow pe injury bhi ho sakti hai. Isme bhi utna hi weight lagaye jisme 12,15 reps hi ho.

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