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Exercise for biceps peak, biceps ke liye exercise, exercise for biceps , biceps exercise with dumbell, biceps kaise banaye, biceps exercise at home , biceps exercise for beginners

                    FITNESS LIFE


Hello friends,

Aaj mai apke liye ek bahut hi badia topic lekar aya hu . Ye jo topic hai vo hone wala hai biceps ke uper. ji haa dosto biceps ek aisa muscle hai jo har koi gain karna chahata hai pr sabhi nahi kar pate kyoki choti choti galtiya karte hai jiski vajaha se unke biceps grow nahi hotte agge post mai apko share karunga kuch ghatiya aur 4 basic exercise jisse ap apna biceps grow kar skate hai iss post ko pura padiyega dosto


 BICEPS EXERCISE KE DAURAN GALTIYA 

Dosto bahut log biceps ki exercise mai basic galtiya karte hai ya toh week mai 3-4 baar biceps karte hai unko lagta hai ki jitna jada biceps ka workout karege utna jaldi gain hoga par aisa nahi hai ek muscle ko relax hone mai 72 ghante ka time lagta hai jab hum koibi workout karte hai usme muscle break hotta hai aur fir hum jo diet lete hai usko banane ke liye .apko biceps ka workout week  mai 2 baar karna chahiye vo bhi 2 ya 3 din ke gap mai .


Aur ek sabse badi galti hum karte hai ki apni strength ke hisab se jada weight uthate hai isse kya hotta hai ki apka puri body ka use hone lagta hai jo effect apke biceps pe Anna chahiye vo nahi atta vo yaha vaha divide ho jatta hai iss vjha se bhi biceps grow nahi hotta 

Apko ye dnno galtiya na karte hue biceps ka workout karna hoga aur fir apko acha result bhi dekhne ko milega 


       BICEPS KE LIYE EXERCISE

     

                  1.  BARBELL CURL


 Pehli exercise hai barbell curl ye biceps ki sabse jaruri exercise hai muscle ko gain karne ke liye . Ye isolation exercise hai isse apke biceps ki shape achi banti hai aur apke muscle ki takat badti hai aur fir size bhi badne lagta hai

BARBELL CURLS SETS AND REPS - 3-4 SETS AND 8-10 REPS 


               2. INCLINE DUMBELL CURL

Incline dumbbell curl ke liye apko bench ko upper  se 45° pe adjust karna hoga.vo ap photo mai dekh sakte hai. Incline dumbbell curls exercise ke liye bade bade professionals bhi bata chuke hai ki ye bahut hi badia exercise hai dusri biceps ki exercise ke muqable . ye exercise gym mai bahut jada kiye jane wali exercise hai. Ap isko dnno hath ek sath bhi kar sakte hai aur ek ek karke bhi ho sakte hai.

INCLINE DUMBBELL CURLS SETS AUR REPS 3 SETS AUR 10-10 REPS KAREGE 


                 3.  PREACHER CURL 





EZ bar curl preacher






Machine preacher curl

Preacher curl exercise isolation exercise hai. Iss exercise se apke biceps ka long head kaam karta hai. Iss exercise se apka biceps ka jo faltu fat hotta hai vo kam hotta hai aur biceps ki shape banti aur quality niklati hai. Jo beginners hai unko ye exercise machine pe karni chahiye ya EZ bar curl barbell hotti hai usse karna chahiye. Vaise ap iss Exercise ko dumbell se bhi kar sakte hai par ap meri maniye toh barbell ya agar apke paas machine hai toh isse kariye. Acha result milega.

 PREACHER CURL EXERCISE SETS AUR REPS 3 SETS AUR 15-15 REPS


                 4.  HAMMER CURL 








           






Hammer curls exercise ye forearms ko bhi effect dalti hai jisme 2 muscles atte hai brachiollis aur brachioradiallis . Iss exercise ko aap 2 variation ke sath kar sakte hai vo mai apko 2 photos mai dikhaounga .

Hammer curl biceps ke long head pe effect karta hai. Hammer curls exercise barbell aur dumbell curl se asaan hai isme aap jada weight utha sakte hai according to biceps curls mai.

HAMMER CURLS EXERCISE SETS AUR REPS 3 SETS AUR 8-10 REPS

Ap biceps ki exercise ka schedule pura hone ke baad apne forearms ki exercise bhi kar sakte hai koibi 2 exercise isse apke wrist ko strength milegi aur ap biceps exercise ke dauran heavyweight uthane mai help milegi


NOTE---- AAJ MAINE APKO BATAYA KI AP KAISE BICEPS KE MUSCLE KO GAIN KAR SAKTE HAI , AP KYA KYA GALTIYA KARTE HAI BICEPS EXERCISE KARTE HUE JO APKA BICEPS GAIN NAHI HOTTA . UMEED HAI APKO YE ARTICLE PASAND AYA HOGA AUR AP ISKO FOLLOW BHI KAREGE AUR APKO ACHA RESULT BHI MILEGA . AP ISS POST KO AGGE SHARE BHI KIJIYEGA TAKI AUR LOGO KI BHI HELP HO SAKE. TOH DOSTO MILTE HAI AGLI POST KE SATH

                            WRITER - FITNESS LIFE




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