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FITNESS LIFE
THIGH MUSCLE KAISE BANAYE
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Hello dosto swagat hai apka iss nayi post mai pichli post mai maine apko bataya ki kuch basic food supplements ke bare mai ki vo kaise kaam karte hain kon kon se hai kaise Lena chahiye jisne nahi padha vo pad sakta hai uske link bich mil jayega apko
Aaj mai apko bataounga kuch legs ki basic exercise jisko karke ap apna legs ka size , strength bada sakte hai aur dosto bahut se log hotte hai jo legs ki exercise ko nahi karte chod dete hai. Unke liye mai batadu legs exercise sabse jada jaruri kyo hai
Legs exercise sabse jada jaruri isliye hai kyoki isse hamara testasterone harmone hotta hai vo badta hai jisse hmme body ka weight badhane aur kam karne mai asaani hotti hai aur hips aur lower back bhi strong hotti hai aur back injury bhi nahi hotti . Mai apko ab kuch exercise bataounga legs jisko karke ap bahut Aram se legs ka size badha sakte hai.
1. WEIGHT SQUAT.
Weight squat exercise sabse jada ki jane wali exercise hai mai apko batadu ki iss exercise se lower body ki strength badti hai aur legs ka size bhi badhta hai jo bhi weight squat ko pehli baar karega usko mai batadu ki sabse pehle vo 1-2 hafte Tak weight ke bina squat kare uske baad iss weight squat Exercise ko kare .
Iske liye ap squat machine hotti hai jo pehli baar kare vo uss machine se kare aur jo karte hue arha hai vo log free barbell se karskte.
Weight squat ko karne ka tareeka
Weight squat ke liye apko barbell mai weight lagana hoga aur barbell ke bilkul bich mai khade hona hoga aur apne toe ka gap apne shoulder se bilkul thoda sa bahar ko rakhna hoga aur uske baad bilkul dheere se niche Jana hoga 90° tak uske baad jab ap uper aayenge toh saas ko chodte hue uper anna hoga isse apke strength aur stamina bana rahega.
Weight squat ke sets aur reps
Iss Exercise ke apko 3-4 sets aur 10-12 reps karne honge.
2. LEG PRESS
Leg press exercise dosto ye exercise bhi ek compound exercise mai atti hai aur iske liye machine apko hrr gym mai mil jaayegi. isko karne se apke hips , Quadriceps, hamstering ye teeno muscle kaam karte hai.
aur isme main muscle Quadriceps hi hotta hai isko karne se bhi apka lower body fat jaldi burn bhi hotta hai aur jaldi mass bhi badhta hai.
Leg press ki karne ka treeka
Iss Exercise ko karne ke liye apko machine pe letna hoga aur apne legs ko apne shoulders ke jitna kholke rakhna hoga aur weight utna hi lagaye jitna ap aram se utha sakte hai aur isko bilkul dheere niche lekar aye aur uper jate time saas ko bahar ko chode . Aur apne head ko bench pe hi rakhege aur apne knee ko uper sidha nahi hone dena .
Leg press ke sets aur reps
Iss Exercise ke bhi apko 3-4 sets aur 10-12 reps karne honge.
3. STIFF LEG
Stiff leg exercise ye exercise apke piche ke thigh ke liye hotti hai jaise hips ke niche aur ghutno ke joint ke uper ke part ke liye vaha pe 3 muscle hotte hai unn pe ye exercise kaam karti hai aur sath mai apke hips ke uper bhi kaam karti hai ye exercise.
Aur apke hips aur hamstering ke part ko achi shape bhi deti hai
Isko karne ka tareeka
Iss exercise ko karne ke liye apko 7ft ki barbell leni hogi aur apni strength ke hisab se ap usme weight aur barbell ke bich mai khade honge aur apke feet apke shoulder ke jitne khule rahenge aur jab ap niche jayenge tab apki kamar mudegi nahi aur jab ap uper aayenge toh saas ko bahar chodenge. Aur jo barbell hogi usko apne legs ke pass rakhna hai bahut log hotte hai Barbell ko agge lekar jatte hai.
Iske liye ap kamar pe belt bhi laga sakte hai taki apki kamar pe Dard na aye aur injury na ho aur support milega .
Still leg exercise ke sets aur reps
Iss Exercise ke apko 3 sets aur 10-15 reps karne honge .
4. LEG EXTENSION
Leg extension ye ek aisi exercise hai jisko hum apni legs ki taqat badhane ke liye karte aur apki ligaments aur tissue jo thigh muscle ko jade rakhta hai usko taqat deta hai aur injury se bachata hai , flexibility badhane ke liye aur size badhane ke liye bhi ki jatti hai.
Iss exercise se apki squat karne ki technique aur strength badhti hai jisse ap jada weight utha pate hai. Leg extension ek isolation exercise hai jo ek muscle group pe kaam karti hai.
Leg extension karne ka treeka
Iss Exercise ke liye apko machine pe baithana hoga aur weight jitna ap utha sakte hai utna lagana hoga aur fir dheere se uper lekar anna hoga kuch log jhatke se uper lekar atte hai toh unke knee pe dard hone lag jatta hai apko dheere se hi lekar anna hai uper and dheere se niche lekar Jana hoga iska video mai apko dikhaounga usme dekh sakte hai ap .
Leg extension sets aur reps
Iss Exercise ke apko 3-4 sets aur 15 reps karne honge
5. LUNGES
Lunges exercise iss exercise ko bahut baar streaching ke time bhi karwaya jata hai. Isse bhi apke legs ki taqat badhti hai aur acha shape banta hai lega ka , body ko balance banane mai help karta hai, females ke periods ke time jo Dard hotta hai usme Rahat milti hai.
Iss Exercise se apke hips , quadriceps, hamstering ye sab muscle kaam karte hai. Ye exercise females ko jada karni chahiye jisse unka lower part majboot ho sake aur jo fat hotta hai vo muscle shape mai ajaye.iss exercise ko ap ek jagha pe ya fir walk karke bhi kar sakte hai
Lunges ke sets aur reps
Iske apko 3 sets aur 15-20 reps karne honge
NOTE -- AAJ MAINE APKO BATAYA KO KAISE AP APNI LEGS KE MASS KO BADHA SAKTE HAI AUR APNI LEGS SE FAT BHI KAM KAR SAKTE HAI AUR SATH HI SATH APNI LEGS KI TAQAT KO BHI BADHA SAKTE HAI. INN EXERCISE KO JARUR KIJIYE APKO ACHA RESULT MILEGA AUR KISI KO KOI BHI DOUBT HO TO VO COMMENT MAI YA FIR MUJHE INSTAGRAM PE BHI FOLLOW KAR SAKTE HAI LINK MAI NICHE DEDUNGA ЁЯСЗ MILTE HAI DOSTO AGLI POST KE SATH.
WRITER - FITNESS LIFE
Thigh muscle kaise banaye
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