How to do push-up, push-up karne ke fayde, ghar pe chest kaise banaye, kitne Push-up kitne karne chahiye, push-up karne ka sahi tareeka, benifits of push-up, pushup for beginners

                     FITNESS LIFE    

Hello friends,

Aj mai apko bataounga push-up ke bare mai apko push-up kaise karne chahiye aur jo log over weight hotte hai ya fir jab vo gym shuru karte hai tab unke hatho mai jada strength nahi hotti hai usko kaise bana sakte hai aur strength kaise bana sakte hai. Aur ghar pe hi ek achi chest bana sakte  hai  agar  ap  daily  karenge  aur  achi  diet lenge  toh 

FITNESS LIFE

Dosto jaise ap jaante hai ki pushups sabse badia exercise maani jaati. Jisko sabhi kar sakte hai. Sabse pehle apko bataounga jab bhi ap push-up kare tab apka hath ka gap apke shoulder ki braodness se thoda sa khula rehna chahiye. Dosto ab mai apko 3 trah  ke  pushup ke bare  mai bataounga ki  kaise  karenge ap aur konse push-up  kisko  karne  hai  aur  kitne sets aur  kitne  reps  apko  karne  hai aur kitne din tak  apko  karne  hai. To chaliye shuru karte hai. Aur pehli exercise ki aur chalte hai.

                1. WALL  PUSH-UP 

Dosto  ye  pushup jaise koi female ho pehli baar exercise karrahi hai ya koi male hai pehli baar exercise kar raha hai ya fir koi overweight hai vo kar sakte hai isse apka dheere dheere stamina , strength badega aur photo aur video share karunga ap dekh sakte hai karne ka tareeka uss video mai.

Wall pushup sets aur reps aur kitne din tak karne hai apko

Apko wall pushup ke 3 sets aur 10-12 reps karne hai aur ap isko 1-2 weeks Tak karege jab apko lage ki aram se horhe hai toh ap next step pe jayege jo mai apko niche bataounga . Toh chaliye dosto agle pushup dekhte hai apko konse aur kaise karne hai.

               KNEE BEND PUSH-UP

Ye pushup apko mat lagakar apne ghutno ko floor pe lagakar karne hai . Ye pushup jadatar unn logo ko bola jata hai jo pehli baar gym karte hai, jinme thoda strength kam hotta hai , overweight hotte hai ya fir jo females jinhone kabhi exercise nahi ki hotti . Ye bhi apke stamina , strength banane ke liye kar sakte hai. isse apka chest tonning hoga , triceps , shoulder ka muscle kaam karega. Apka core ka bhi power badta hai isse aur  jadatar beginners ko hi bole jatte hai ye karne ko aur jab apko lage ki apka power bad Raha toh ap next step ki aur ja sakte hai jo mai apko niche bataounga third pushup ke bare mai.

      Knee bend pushup sets aur reps

Iske bhi apko 3-4 sets hi karne hoga aur 10-12 reps aur ek baat apko dhayan rakhni hogi ki apko saas lene aur chodne ka tareeka jaise ap pushup karte hue niche jatte hai tab apko saas ko ander ki taraf lena hai aur jab ap uper atte hai tab apko bahar ki taraf nikalna hai 

                   REGULAR PUSH-UP

Regular Pushup koibi kar sakta hai aur ap isko daily bhi kar sakte hai jaise Maine apko uper wali paragraph mai bataya ki ap step by step kare . 3 trah ke push-ups ko. Iss push-up se ap jaldi apni power aur strength ko bada sakte hai. Isse apke chest ka muscle mass badta hai aur agar isko sahi tareeke se kiya jaye toh apke puri uper ki body ke muscle ko gain karegi aur strength banayegi.aur kamar ke uper weight bhi laga sakte hai. Jinko lower back mai pain rehta hai vo isko dheere dheere kare aur kamar pe weight na lagaye.isse apka cardio vascular system bhi acha rehta hai. Aur bahut hi kam time mai apke body ki muscle ka nirman hotta hai. Apko iske liye kahi Jana nahi padta ap isko kahi bhi kar sakte hai jiske pass gym Jane ka time nahi hai vo apne ghar pe bhi kar sakta hai.

Regular Pushup ke sets aur reps 

Regular Pushup ap vaise toh kitne bhi kar sakte hai par ek normal baat mai bole toh ap 3-4 sets aur 15-20 reps kijiye. Agar ap gym nahi karte toh ap apne ghar pe hi subha ke time mai kar sakte hai.

FITNESS LIFE

NOTE-- DOSTO AP YE 3 TRAH KE PUSH-UP KO STEP BY STEP KIJIYEGA JAISE JAISE APKI STRENGTH BADTI JAYE AP VAISE VAISE APNA LEVEL BADATE JAYE. HRR POST KE SATH MAI APKO VIDEO CLIP AUR PHOTO SHARE KARUNGA USKO DEKHKAR AP KIJIYE  KAMSE KAM APKO 7-10 DIN MAI LEVEL BADALNA HAI. UMEED HAI AAJ KI POST APKO PASAND AYI HOGI AUR AP ISKO KAREGE AUR ACHA RESULT APKO MILEGE . ISS POST KO APNE DOSTO KE SATH SHARE KIJIYE TAKI UNKI BHI HELP HO SAKE. MILTE HAI DOSTO APNI AGLI POST KE SATH

                     WRITER ----- FITNESS LIFE