back exercises for beginners

back exercises

back exercises for beginners

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back exercises for beginners

Back humare upper body ke sabse important and strong part hai. Koi-koi sirf un body part ki exercise lagate hai jo show hoti hai. jese bicep, tricep, chest aur abs. Back aur lags ki exercise ko bohot log skip Karte Hai. Par ye bohot bari galti hai. Hume koi bhi exercise ko skip nhi karna hai har body part ko Dhyan me rakhna hai. taki koi bhi body part kamzor na rhe.

Sabse Pehle full body ko puri Tarah se stretching karna hai. Taki humare body khool Jaye and injury se bas sake. jab stretching ho Jaye Phir hum warm up karenge. Aap logo ko pata hi Hoga back work out me warm up ke liye kya Lagana hai. To warm up ke liye hum pull up exercise lagayenge.

pull up:

back exercises

back exercises

3 set Lagana hai 10 reps ki per set. Isme apko back and let’s ko stretch Karte Huye upar Jana hai. Aur lets ko squeeze Karte huye slowly down pe ana hai.

back exercises

  • Lat pull down           (4 set in 12-14 reps)
  • Cable row                 (3 set in 12-15 reps)
  • Dumbbell row         (3 set in 10-12 reps)
  • Close Grip Lat Pulldown   (3 set in 10-14 reps)
  • Hyperextensions      (3 set in 8-10 reps)

back exercises for beginners

1. Lat pull down

back exercises

back exercises

4 set Lagana hai per set 12-14 reps me

isme sabse important hai ki aap grip ko Kaha Se pakarte ho. Hath ko full stretch karke nhi pakarna hai. Elbow ko Halka sa folt rakhna hai. Agar aap beginner hai to isme Jada weight na rakhe normal weight se suru kare. Jab aap weight ko niche squeeze karenge to elbow se zor Lagana hai. Aur puri stretch ke sath upar lena hai. Upar full stretch nhi karna hai. Elbow ko thodi si folt hi rakhna hai. Exercise ke time body ko Jada hilana nhi hai. Ek hi, Jaga mei balance Bana ke rakhna hai.


2. Cable row

back exercises

back exercises

3 set in 12-15 reps Lagana hai

Isme jab aap hath ko aage le Jayenge to back ko stretching Karte huye ache se kholna hai. Aur Piche le jate time elbow se pull karna hai back ko squeeze Karte huye. Bilkul Sahi forms me Lagana hai fill Karte huye. Back me jo cutting aati hai wo issi exercise se aati hai slowly lagaye bilkul Sahi form, mei Lagana, hai.


3. Dumbbell row

back exercises

back exercises

3 sets 10-12 reps, mei Lagana, hai

Jab aap right side karenge to left pair apne bench me rakhna hai. Aur right, pair se apne balance banana hai. Aur left-hand ko bench ki Kone me pakarna hai. Apne shoulder se thorisi aage jhuk ke. Jab ap dumbbell ko niche leke Jayenge to bach ko stretch Karte huye puri tarahse khoole. Aur upar le jate time elbow se weight ko pull karna hai. Sathme back ko ache se squeeze karna hai. Is exercise ko slow aur control form me kare. balance bilkul nhi bigarna chahiye. Jab aap dusre side karenge to same wese tarike se hi karna hai.


4. Close Grip Lat Pulldown

back exercises

back exercises

3 set Lagana hai 10-14 reps mei

Ye exercise generally lets pe sabse Jada focus karti hai. Aur bohot hi achi exercise hai. Iska v jo form hai same hai. Back ko squeeze Karte huye Elbow se weight ko pull karna hai. Aur jab upar Jayenge to back o ache se kholna hai. Proper form me kare. Slow aur control me karna hai balance banate huye.


5. Hyper extensions

back exercises

back exercises

3 set in 8-10 reps per set

ye exercise humare lower back pe sabse Zada focus karti hai. Bohot sare log lower back ko skip kar dete hai. Jab ki lower back ko train karna bohot hi zaruri hai. Kyu ki jab-tak apke lower back strong nhi hogi. Tab tak aapke overall back mei strength nhi honge. Back ki strength ke liye lower back strong hona bohot hi zaruri hai. Aur ye bohot hi achi exercise hai beginner ke liye.

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