body ghar par kaise banaye

Gym me strength training me mehnat karke aap tagdi body aur shandar Abs bana sakte hai, lekin ye aapke liye mehanga ho sakta hai, kyunki Gym me iske liye paise kharch karne padte hai. Lekin kya aap jante ho, Aap ghar ke kuch purane samano ka istemal karke bhi Behatreen Fitness Aur Tagdi Body pa sakte hai. Jrurat hai to bas Iccha Shakti ki. Aagr aap sochte hai ki aap ye kar sakte hai to aap ye jrur kar paoge aur yadi aap ye sochte ho ki Aapse ye nhi hoga to fir aapse ye nhi ho payega.

Chalo ab topic par aate hai, Aap purane samanon ko ikatha karke ghar par hi apne liye ek chota sa Gym bana sakte hai. Lakdi ke Bench, Purane Sand Bag, Graj me pada tyre aapke Body ko majboot banane me aapki madad kar sakte hai. Is post me hum aapko Fitness ke aise hi Gharelu Upaye ke baare me btayenge jinki help se aapko fir ye puchne ki jrurat nhi padegi kiBody Kaise Banaye ya Body Kaise Banti hai.

Plyometric Box.

Jump ke liye aap iska istemal kar sakte hai. Kyunki market me milne wale Ply Box mehange hote hai lekin ise aap thodi mehnat karke lakdi se bhi bna sakte hai. Iski height apne hisab se rakhein. To doston aaj se hi jumping ke liye Polymetric Box ka use kijiye aur Body Banane Ki Taraf Pehla Kadam badhayiye.

Sandbag

Aapke ghar par bhut se sandbag honge jo ab kaam me nhi aate to unhe dhoondhkar nikaliye aur usme apni chamta  (छमता, capability) ke hisab se bhar lijiye, ise running karte time apne kandho par tangiye. Inka upyog aap boxing ke liye bhi kar sakte hai.

Lifting Platform Banayiye

Ghar par bnaya hua Lifting Platform

Latakne ya exercise karne ke liye Gym ke kisi khas lifting platform ki jrurat nhi hai, aap ise ghar par bhi bna sakte hai. Apne ghar par lakdi se lifting platform taiyar kijiye.

Tyre Kheechna

Tyre ko kamar me bandh kar daudne ka seen aapne bhut si films me dekha hoga, ye aapki strenght ko badhane ke liye bhut hi acha exercise hai, to daudte time apne kamar me tayar latka kar bhagiye.

Steel Pipe

Ise aajmate waqt thoda dhyaan rakhein, kyunki iska vajan jyada hota hai aur ise uthane aur rakhne ke time aapko chot lag sakti hai agr sambhav ho to ek saathi jrur rakhein, khaskar ye exercise karte waqt. See : Chest Banane Ki Exercise.

Tractor Ka Tyre

Halanki ise uthane me shuruwaat me aapko problem hogi lekin ye ek prakar ki Strengh Training ki tarah hai. Tractor ke bade tyre ko ek jagah se dusri jagah le jayiye.

Push Ups

Push-Ups sadabhar exercise hai, ise kaise bhool sakte hai. Exercise karne se pahle aur baad me Push Ups lagana na bhoolein. Isse aapki bajuon ko strength milti hai aur muscles tight hote hai saath hi saath Chest bhi banti hai. Jaise jaise aapke push ups ki ginti badhti jaayegi samajhiye fayda milna shuru ho gya hai.

john abraham ka body banane ka tarika

assalamualaikum dosto

aaj mai aap ko batawunga ke jhon abraham jaisi body kaise banate hai.

dosto aisi body banane ke liye sirf gym jake koi matlab nhi iske liye acha khana acha pina padta hai.

jis se apne sharir ka mass badta hai. warna agr tum sir gym jawo ge awr kuch khawoge nahi to body bade gi nhi balke wahi dab jaye gi  tiger shrof ki tarha.

agr ap ko john jaisi body chahiye to aap jhon ka diet plan apna le.

John Abraham Workout Diet Chart

Pre-workout – Carb intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple.

Post workout – 6-7 egg whites with protein shake.

Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad)

Lunch – rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot

Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner – Bajra/ jowar/ nachni rotis.

No carbs intake after 5 pm. Dinner before 9 pm.

Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.

to dekha apne iska diet plan kaisa hai ab mai ap ko iske workout ka schedule batata hu.

John Abraham workout schedule

Chest –  Flat bench press, Incline dumbbell press, decline pull over, cable cross over

Shoulder – barbell shoulder press, dumbbell Arnold press, dumbbell lateral raise, front raise,

Biceps – barbell curl, dumbbell alternate bicep curl, concentration curls,

Triceps – dumbbell tricep kickback, close grip bench press, cable pushdown,

Forearms – barbell wrist curl, palms down dumbbell wrist curl,

Back –  Barbell dead lift, pull ups, wide grip lat pull down, cable seated row, one arm dumbbell row

Legs –  Barbell front squat, leg press, seated leg curl, calf press, leg extension

Cardio – treadmill running & walking

Abs – Exercise ball reverse crunch, hanging leg raise, plank, leg raise.

to dosto yahi hai iska raaz.

workout ke saat saat ye protien leynwhey protien

to kaisa laga aap ko iska plan