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 SHOULDER MUSCLE KAISE BANAYE/ How to make shoulder muscle

Hello friends,

Hello dosto aaj mai apko kuch shoulder workout ke uper kuch tips dunga ki kaise ap apne shoulder ko broad aur badia shape pa sakte hai. Pehle mai apko batadu ki hamare deltoid mai 3 muscle hotte hai. Anterior, medial , posterior 

Kuch logo ke shoulder ka muscle weak reh jatta hai vo log bahut saari exercise karte hain firbi nahi hotta toh iske liye vo 2 galtiya karte hai apne exercise mai ya toh vo puri movement ke sath nahi karte ya fir jarurat se jada weight uthate aur puri range of motion nahi karte isse muscle adha kaam  karta .

Dosto mai apko Aaj 5 badia exercise bataounga apko unko follow karke bahut Aram se apne shoulder ko badia bana sakte hai. Iske liye post ko pura padiyega aur hrr exercise ke sath mai apko video share karunga ap puri movement vaise hi kariyega.

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1. FRONT BARBELL MILLITARY PRESS

Ye exercise compound exercise mai atti hai. Dosto ye exercise sabse main exercise mai atti hai isse apka shoulder ka size jaldi badta hai aur apke shoulder ki strength bhi badti hai iss exercise se . Isko karne se apka front shoulder muscle jisko hum anterior deltoid bolte hai ye exercise iss muscle pe kaam karti hai.

               Isko karne ka tareeka

 apko iske liye 5ft ki barbell leni hogi aur usme apni strength ke hisab se weight lagana hoga aur fir jitna apka shoulder ki width hai utna bahar se pakadna hoga aur apni chin pe lekar ayege uske bad pura uper lekar jayege aur niche apni chin tak lekar ayege .mai apko iski photo ya video bhi dikhaounga ap usme dekhkar kar sakte hai.

Front barbell military press ke apko 3 sets aur 8-10 reps karne honge.

       2.  SHOULDER  DUMBELL PRESS

Shoulder dumbell press ye exercise bhi compund exercise mai atti hai isse apke shoulder ke muscle ko strength milti hai aur sath hi sath shoulder ka muscle bhi badhta hai. Agar ap apne shoulder ka mass badhana chahate hai toh iss exercise ko jarur kijiye

   Shoulder dumbell press Karne ka treeka

Iss Exercise ke liye ap bench ko sidha 90° pe rakhe aur uss pe baithe weight apni strength ke hisab se uthaye aur dnno dumbell ko apne kaan ke pass rakhe aur uper sidha lekar Jaye aur niche 90° tak hi lekar aye .iske liye video mai dekhta hai ap . Isko baithkar karenge toh jada weight utha payenge.

Iss Exercise ke apko 3 sets aur 8-10 reps karne hoge.

               3. SIDE LITERAL RAISE 

Side raise exercise ye exercise isolation exercise mai atti hai . Ye exercise apke medial deltoid ko target karti hai iss Exercise se apke shoulder ki strength, tone karne mai help aur stabilize shoulder aur upper body ko stabilize karti hai. 

Iss Exercise se apke shoulder ko karne se apke shoulder pe load jada atta hai aur jitne bhi primary muscle ke sath supported muscle hotte hai vaha ke fibre break hotte hai aur  muscle badhane mai help milti hai.

           Side raise karne ka treeka 

Iss Exercise ke liye ap apni strength ke hisab se weight uthaye aur thoda elbow bend karte hue uper lekar ayega shoulder ki line tak uske baad niche lekar jayege bilkul dheere se . Iss exercise se injuries ke chance jada rehte hai isliye iss Exercise ke liye halka weight hi uthaye.

Side raise exercise ke apko 3 sets aur 15 reps karne honge.

                4. SHRUGS EXERCISE

Shrugs ye ek bahut hi simple exercise hai aur sabse jada ki jane wali exercise hai. Isse apka posterior deltoid jaldi develop hotta hai. Isko bahut log back exercise mai karte hain kyoki ye trapezius muscle ki exercise hotti hai. Par isko shoulder schedule mai bhi kar sakte hai. 

Iss Exercise se apka upper body ka look bahut acha lagne lagta hai. Neck ass pass ke jab muscle strong hotte hai toh neck pe pain ya cirvical jaisi problem hone ki sambhavna kam ho jatti hai. Ek baat yaad rahe agar apko cirvical hai toh isko avoid kare ya fir ap light weight se kare.

      Shrugs exercise karne ka treeka

Shrugs exercise ke liye apko 7ft ki barbell leni hogi aur weight strength ke hisab se lagana hoga aur apke jo hath honge apki shoulder se thoda sa bahar se pakdenge . Aur shoulder ko dheere se uper lekar aayege aur 2-3 seconds hold karke dheere se niche lekar jayege 

Shrugs exercise ke apko 3 sets aur 12-15 reps karne honge .

     

                   5. REAR DELT FLY 

Rear delt fly ye exercise ke liye hrr gym mai machine hotti hai jispe hum butterfly karte hai. Rear delt fly exercise hamare posterior deltoid ke liye hotti hai. Ye exercise apke upper back ke muscle ko strength deti hai aur apke back shoulder ko majbooti deti hai aur sath mai body ke posture thik karne ke liye bhi kaam karti hai.

        Rear delt fly karne ka treeka

Isko karne ke liye apko butterfly machine ka position sabse last ki taraf set karna hoga aur ulta baithna hoga ap ye video mai bhi dekh sakte hai. Uske baad apko iss exercise ko dheere dheere karna hoga aur weight jitna utha sakte hai utna hi lagaye .

Rear delt fly ke apko 3 sets aur 15 reps karne honge .

NOTE - AAJ MAINE APKO BATAYA KI KAISE AP 5 EXERCISE KARKE APNE SHOULDER KO STRENGTH AUR ACHI SHAPE KE SATH SATH ACHA MASS BHI GAIN KAR SAKTE HAI UMEED KARTA HU AP ISS SCHEDULE KO FOLLOW KARENGE AUR ISS POST KO BHI APNE FRIENDS KE SATH SHARE KIJIYE. MILTE HAI DOSTO APNI AGLI POST KE SATH.

                          WRITER-   FITNESS LIFE