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.
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• 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.