shoulder workout for beginners

shoulder workout for beginners

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shoulder workout for beginners

shoulder humare body ki sabse bade aur sabse majboot joint mei se ek hai. Koi Kitna Taqadbar hai ya kamjor ye depend Karte hai uske shoulder pe. Ki wo kitne weight le sakte hai. Mei is post me shoulder ke bareme Jada Kuch bata ke time wast nhi karunga. I hope inke bareme aap logo ko pta hi hoga.  Bohot sare log shoulder ki exercise ko skip Karte Hai. Ye bohot Badi galti hai. Hume kisi bhi body part ki exercise ko skip nhi karna hai. Shoulder humere personality aur looks ko aur Jada barate hai.

kuch log kya Karte dusro ko dekh ke weight Jada lagate hai. Esa bilkul bhi nhi karna hai. jab-tak apko proper form na pta chale tab-tak weight nhi barana hai. Agar weight baraenge to body banna to door ulta injury ho sakte hai. To Pehle weight nhi barana hai form thik karna hai.

shoulder workout for beginners:

  1. Seated Barbell military press:

shoulder workout for beginners

shoulder workout for beginners

3 set in 10 reps

Ye exercise ko squat machine pe hi Lagana hai. kyu ki agar aap beginners ho aur free mei lagayenge to balance nhi Bana paega. wright form mei nhi lagega. weight apne hisab se le aur tab-tak weight nhi barana hai jab-tak apko proper form nhi pta chale.

Barbell ko shoulder ki barabar grip leke pakde. Upar ko bilkul naak ke pass se push karna hai. Niche slowly lena hai squeeze Karte huye.


  1. Seated Dumbbell press:

shoulder workout for beginners

shoulder workout for beginners

3 set Lagana hai 10 reps mei

Is exercise ko aap ho sake to support bench pe hi lagale. Kyu ki usme ekto balance Sahi rahega aur injury ki bhi chances nhi hogi. Upar ko balance banate huye push karna hai. Par ek baat dhiyan rakhna upar dumbbell ko touch nhi karna hai ek dusre ke sath. Niche squeeze Karte huye leke ana hai.


   3.  Dumbbell lateral raise:

Dumbbell lateral raise

Dumbbell lateral raise

3 set Lagana hai 8 reps  mei

Is exercise standing position mei Lagana hai. wese to ise beth ke bhi lagate hai. Par agar aap beginner ho to a seating position me apka balance nhi Banega. Is exercise mei heavy-weight bilkul na le. Jitni ho sake starting me light-weight hi lagai 2 se 3-week tak. Kyu ki ye bohot hi Khash exercise hai. Is exercise ko proper form mei lagane me beginner ke liye bohot muskil hota hai. Aur agar galat form mei lagai to injury ki chances bohot Jada hai.

Isme jab aap weight ko upar ko lenge to hath ko bilkul street nhi rakhna hai. halka sa folt karke rakhna hai. aur weight utna u[par uthana hai jitna upar apka shoulder hai. ek baat ka khash dhiyan rakhna hai is exercise mei, ki jab aap weight ko upar le to weight aur elbow utnahi upar jayega jitna upar apka shoulder hai. Niche apko bilkul squeeze Karte huye Lena hai. Hath ko idhar udhar bilkul nhi modna hai.


   4. Dumbbell front raise:

Dumbbell front raise

Dumbbell front raise

3 set in 8 reps

Is exercise ko single hand Lagana hai standing position mei. wese to is exercise ko beth ke bhi lagate hai aur iski bohot sare form bhi hai. Par beginner ke liye ye position best hai. Isme apko hath ko upar uthate time bilkul sidha nhi rakhna hai. Halka Sa folt rakhna hai. Upar naak ke barabar uthana hai. Aur niche bilkul squeeze Karte huye lena hai. Jab aap ek hath ko upar le to dusre hath niche hold rakhna hai. Dhiyan rakhe ki hold rakhte time hath body se touch nhi karna hai. dhiyan rakhe ek side ki reps 8 hona chahiye per set mei. Yaniki is hath se bhi 8 reps aur uss hath se bhi 8 reps.


 5. Wide-grip upright row:

Wide-grip upright row

Wide-grip upright row

3 set Lagana hai  8 se 10 reps mei

Is exercise ko aap free mei bhi Laga sakte ho barbell se. Par agar aap beginner ho to machine me best hai. Jab weight ko upar Uthai to dhiyan rakhna ki elbow shoulder se bhi upar ho. Niche squeeze Karte huye lena hai.


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