BEST BACK EXERCISE(WORKOUT) GAIN MUSCLE .

Hello dosto,

                    

                        I hope aapko meri phle ki post pasand aayi hogi jo ki simple aur kafi effective hai. Aaj mai aapko back lat ki workout btaunga.

1- Chest ke sath bhi kuch log kabhi -2 iski bhi workout sath me krte hai. Hum aap kar skte ho but inte achhe se workout ni ho pati hai. Aap iski workout 1 din routine ke according kre.

2- Back workout dumbell, machine and barbell se kiya jata hai. Aap koi bhi workout kre to apna comfort per bhi dhyan de aur jyada pressure mt de apni body per dusro ko dekhker.               

3- Aap apne gym trainner se baat kre aur sari routine trainner ki dekh rekh me kre.

4-  Back exercise bahut jaruri hai. Aur ise bahut carefully kre kyuki isme aapke kamer pr bhi bahut pressure padta hai.

 5- Chest jitna jaruri hai look ke liye to back bhi bahut jaruri hai. 

6- Aap light weight se workout start kre jyada heavy weight leker pressure na de body ko. Because back workout bahut dhyan se kre isse back me injury aa skti hai aur belt ka use kre.

  

Let’s start exercise….

Firstly jo maine phle bhi btaya ki exercise, yoga krne se phle body ko warmup aur stretcing bahut jaruri hai isse fayda ye hota hai body puri trh se prepare ho jati hai exercise ke liye blood circulation thk ho jata hai.

EXERCISE - 4 SETS OF 12-15 REPS 

1    1-   Wide grip pulldown behind the neck

 

2- SEATED CABLE ROW

 3- T-BAR ROW

4- BENT OVER BARBELL ROW

5-  DUMBBELL ROW

6- BARBELL DEADLIFT

MIX WORKOUT FOR BACK

i HOPE AAP SABKO YE WORKOUT JARUR PASAND AAYA HOGA. AUR YE BAHUT HI HELPFUL HOGA AUR JALDI HI MUSCLE GAIN KR PAYENGE.
   
    THANKS....

CHEST EXERCISE

Mai aapko aaj chest workout btane ja rha hu. ye kuch exercise hai jo bahut achhi hai ur bahut effective hai. aap in exercise ka use krk jaldi se jaldi response pa skte hai.

mai aapko jo btane ja rha hu usse aap ek tarf se kre. tabhi aapko jaldi fayda hoga. but body bnne me thoda time to lgta hai isliye pressure na le dheere-2 body jarur maitain hogi. aur jald hi aap fark bhi dekhoge..

• Phle gym me jakr warp up ur stretching jarur kre ur cardio bhi kre. isme cycling ka use bhi kre.
• Ab aapne warp up stretchin ke sath hi pull ups kre ur start hai apni aaj ki workout krne ke liye apne routine se exercise start kre.

Sabse phle aap push up kre. iske liye aapko 3-4 sets krne hai 12-15 reps ke sath.

• Ab aap lat pull down machine ke 2-3 set lagaye 10-12 reps ke sath.
• 
• Ab aap ek seriol se ye workout kre Aur sari workout 4 sets krni hai 12-15 reps repeat krk.
• phle set me km size ka weight le ur next set me thoda sa weight yaa dumbbell increase kre. aur jyada weight increase na kre 15-25% hi phle set se heavy hona chahiye.

Ek set complete hone k baad me rest kre thoda sa fir next set aur exercise kre. 

1- FLAT BARBELL BENCH PRESS

  

  

2- INCLINE BARBELL BENCH PRESS

3- FLAT DUMBELL BENCH PRESS







4- DUMBELL FLYES







5- INCLINE DUMBELL PRESS







NOTE- IN WORKOUT KO SHI UR ACHHE SE KRE . BAHUT JALDI HI AAP MUSCLE BUILD KER SKTE HAI.