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                          FITNESS LIFE

      LOWER CHEST FAT KAM KAISE KARE

Hello friends,

Hello dosto umeed karta hu ap sab log badia hoge healthy hoge apne apne ghar mai. Aj mai apke liye jo topic lekar aya hu jo 90% logo ki dikat hotti hai aur uske liye vo bahut sari technique use karte hain fir bhi result nahi milta hai. Mai baat karrha hu lower chest ki dosto aur mai apko Aaj yhi bataounga ki ap usko kam kaise karege . Lower chest ko hum sterno coastal head bhi bolte hai. 

Mai apko bataounga kuch diet tips aur basic exercise karne ka treeka bataounga aur konsi exercise karne se apka lower chest ka fat aur man boobs kam hoge . Ye nahi sochiyega dosto ki jaldi kaise Kam hoga fat. mai apko kabhi bhi ye nahi batata 7-8 din mai kaise fat kam kare jaise aur log batate hai kyoki aisa kabhi nahi ho sakta . Apko post ke last mai bataouga kitne din tak result milega aur kitne weeks Tak Karna hai apko. Pura padiyega post ko .jo jo exercise aur diet tips mai apko bataounga vo male aur female donno kar sakte hai . Chaliye ab shuru karte hai . 

Ye post padne ke baad niche diye gye link pe bhi visit kar sakte hai kuch jaruri jankari di gayi hai usme bhi 👇

Weight loss mai carbohydrates ka use

LOWER CHEST FAT KAM KARNE KE LIYE CHODNA CHAHIYE

sabse pehle apko agar chest fat ko kam karna hai toh apko sabse pehle apni calories mai deficit karna padega agar ap oily , junk ya fat wale products jada khate hai toh ap unko kam karde Aur Carbs ki matra bhi kam karde  kyoki yehi foods apke chest fats ko sabse jada badate hai. Isliye apko sabse pehle inko kam karna padega. 

         PROTEIN DIET KO BADHAYE

jee ha dosto apko apne routine mai protein diet ko badhana hoga isse apke extra fat kam hoga aur muscle banane lagega. Jaise - boil eggs, boil chicken, green vegetables, aur pani bhi jada lena hoga isse apki body bhi hydrate rahegi aur fat kam hone mai bahut help milegi.

4 SABSE BADIA BASIC EXERCISES CHEST FAT KO KAM KARNE KE LIYE.

                     1.  BURPEES

  burpees sabse jada ki jane wali exercise hai . Iss exercise se badia koi exercise nahi hogi jisse ap apna chest aur puri body ke fat ko kam kar sakte hai. Isee apka chest fat sabse jada burn hotta hai aur apki body ko stamina bhi milta . Iss Exercise ko mai apko video mai dikhaoungah 

oo mai dikhaounga

 Ye exercise female aur male donno kar sakte hai agar koi beginners hai toh vo ya toh reps aur sets kam kare ya fir knee bend push-up bhi kar sakte hai.

         Burpees exercise ke reps aur sets 

Iss exercise ke apko kamse kam 10 reps aur 3 toh karne hi hoge agar ap pehli baar karrhe hai toh apse jitne ho utne hi kijiye. 

          2. RESISTANCE BAND TRAINING

iss exercise ko karne ke liye  ap level 1 ya fir 2 wala band hi le . Apko band ko ya toh apne darwaze pe lagana hoga ya fir kisi pole pe aur fir apni kamar ko pole ki taraf karna hai aur fir exercise ko karna hai . Aur bilkul dheere dheere iss exercise ko karege ap chest ko pura squeeze karenge tabhi apko chest pe pressure ayega aur muscle activate hoga . video aur photo mai apko share Karuna ap usme dekh sakte hai.

    Resistance band sets aur reps

Iss Exercise ke ap 15-18 reps kar sakte hai 3 sets agar ap gym karte hai toh gym mai chest day wale din aur agar ap Ghar pe karte hai toh morning mai kar sakte hai.

                 3.  FLAT DUMBELL FLYES 

dosto ye exercise sabse jada kargar hai chest fat ko kam Karna ke liye ye ek isolation exercise hai iss Exercise se apka chest ke bich ka part hi nahi side ke fat ko bhi burn karti hai. Iske liye apko bench ko flat karna hoga aur 2 dumbell se iss exercise ko karna hoga. Aur jab dumbell uper ki taraf join hoge toh pura chest ko tight aur pura squeez karna hoga isse apke muscle ko puri tightness milegi aur fat bhi jaldi burn hoga. Iss Exercise ko ap pec dec machine pe bhi kar sakte hai jo beginner hoga vo machine pe hi kare taki injury ke chance na ho hai. Mai 2 videos share karunga alag alag ap dnno mai dekh sakte hai

     Flat dumbell flyes sets aur reps

Iss exercise ke apko failure reps karne hoge jab tak ap kar sakte hai aur isme weight bhi ap kam lenge reps ka idea mai apko dedeta hu 20-25 reps aur 3 sets isme itna weight le jisne 20-25 reps hojaye.

                     4.  PULLOVER 

                   Half bench pullover

                 Full bench pullover

dosto ye exercise apne chest schedule mai hrr koi karta hi hoga jo nahi karta jo aaj hi iss Exercise ko apne schedule mai karna shuru karde. Arnold sabse jada iss exe ko perform karte the isse apka bahut jaldi chest ka jo fat hotta hai vo kam hotta hai ye apke chest ke pure rib cage ko kholta hai isse apke fat aram se kam hotta hai aur yebi ek isolation exercise hi hai isko sabse jada jinke fat hotta hai vo perform karte hai aur isolation exercise se apke muscle ki thickness badti hai .

        Pullover exercise ke sets aur reps

Iss exercise ke bhi apko kamse kam 20-25 reps hi karne hoge aur 3 sets karne hoge aur isko karne ke 2 tareeke hai ek toh half bench pe letkar aur ek pura bench ke uper letkar mai apko video mai dnno hi tareeke batounga ap video mai dekh sakte hai.

Click on this link below 👇 more tips 

How to reduce fat

     Kitne din tak follow karna hai

Apko ye tips 4-5 weeks Tak follow karne hoge aur sath hi sath jo diet tips bhi diye hai usko bhi 3-4 weeks Tak karne hoge agar ap follow karlege toh 100% apko result jarur milega.

NOTE-- DOSTO AAJ MAINE APKO BATAYA KI AP KAISE APNE CHEST FAT KO KAM KAR SAKTE HAI KUCH DIET TIPS BATAYI AUR KUCH BASIC EXERCISES BATAYI. UMEED HAI APKO YE POST ACHA LAGA HOGA AUR AP HAMARE ISS BLOG KO AUR ISS POST KO AUR LOGO KE SATH BHI SHARE KAR SAKTE HAI TAKI AUR LOGO KI BHI HELP HO SAKE. TOH AB MILTE HAI DOSTO APNI AGLI POST KE SATH.

                      WRITER -  FITNESS LIFE