gym workout for beginners

gym workout for beginners

gym workout for beginners

Hello, friends welcome back to health n fitness club.  Thanks for visiting and thanks for your loving support. Aaj ka jo topic mei share Karne wala hu aap logose wo hai “gym workout for beginners”. Jab hum first-time Gym join kare to Hume konsi konsi exercise karna zaruri hai. Agar aap beginner ho to ye tips aap ko bohot help karenge.

Mene bohot sare logo se ye kehte Huye suna ha. ki bhai Mera muscle growth nhi kar ra hai. koi kehta hai Mujhe gym jate Huye 2 saal ho Gaye par body nhi ban ra hai. Kese Banega body jab exercise hi galat lagai jab fome hi galat ho to. koi-koi kya Karte hai logo ko dikhane ke liye heavy weight utha lete hai. aur Phir galat fome pe lagayenge kyu ki heavy weight se balance nhi Bana payenge. Isiliye weight humesha apne hisab se hi uthana hai jitna aap balance kar sakte ho. Josh me aake  hosh nhi khona hai

gym workout for beginners

Agar aap beginner ho ya Gym pe first day hai apka to ye 2 chize hai jo bohot Jada important hai.

  1. Aap jo bhi exercise lagayenge wo dumbbells ya barbell se suru na kare sirf machine pe hi lagaye. Kyu ki aap beginner ho to apko pata nhi chalega ki apka fome proper lag ra hai ki nhi. Par jab aap machine pe lagayenge to apka fome bilkul sahi lagenge kyu ki us machine ko banaya hi usi hisab se. Exercise hume apne body ke liye karna hai naki kisi or ko dikhane ke liye.
  2. Jo bhi exercise lagayenge bilkul lite weight se suru kare. Jada heavy-weight na uthai light weight se hi suru karna hai. Sabse zaruri hai apna tarika sahi rakhna. Agar jada weight se lagayenge to fome sahi nhi lagenge. Balance nhi ban payenge isliye halka weight se suru kare. Jada weight se body me pain bhi bohoT jada honge aur next day gym aneko mann nhi karega. Isliye lite weight se suru kare next din bhi Gym ana hai.

Exercise suru Karne se Pehle sabse important chiz Hota hai full body ko pure tarahse stretching karne. Taki body puri tarhse khol Jaye aur workout ke liye ready ho Jaye. Uske baad karna hai warm up. Body ko Stretching karna bohot zaruri Hota hai taki hum injury se bas sake. Stretching se humare body flexible rehte hai. apne full body ko pure tarahse stretching kare Bone ki har ek join ko stretching kare.

Stretching

  1. Seated trapeziums stretch.
  2. Shoulder stretch.
  3. Triceps stretch.
  4. Lower back.
  5. Hip flexor stretch in three planes.
  6. Hamstring stretch.

Warm up

  1. Chain up (3 set Lagana hai. 10 rep. per set mei)
  2. Push up (3 set Lagana hai. 10 rep. per set mei

gym workout for beginners:

1. Lat Pulldown

gym workout for beginners

gym workout for beginners

Ye exercise 3 set karna hai. per set me 15 rap. Kare yaniki 1 set me 15 baar kare.  Bilkul lite weight se suru kare aur Sahi tarike se kare.


  1. Chest Press in machine

gym workout for beginners

gym workout for beginners

Is exercise ko aap dumbbells ya barbell se bhi Laga sakte ho. Par agar aap beginner ho to ap dumbbell ya barbell se proper nhi Laga payenge isliye is exercise ko aap machine pe hi kare. Ye exercise 3 set karna hai. per set me 15 rap. Kare yaniki 1 set me 15 baar kare.  Bilkul lite weight se suru kare aur Sahi tareike se kare.


  1. Machine butterfly

gym workout for beginners

gym workout for beginners

Ye exercise 3 set karna hai. Per set me 15 rap. Kare yaniki 1 set me 15 baar kare. Bilkul lite weight se suru kare aur Sahi tarike se.


  1. Shoulder press in machine

gym workout for beginners

gym workout for beginners

Is exercise ko aap dumbbells ya barbell se bhi Laga sakte ho. Par agar aap beginner ho to ap dumbbell ya barbell se proper nhi Laga payenge isliye is exercise ko aap machine pe hi kare. Ye exercise 3 set karna hai. per set me 15 rap. Kare yaniki 1 set me 15 baar kare.  Bilkul lite Weight se suru kare aur Sahi tareike se kare.


  1. Bicep Curl

gym workout for beginners

gym workout for beginners

Is Exercise ko beginner barbell ya machine pe Lagana hai taki fome bilkul proper rahe. Ye exercise 3 set karna hai. per set me 15 rap. Kare yaniki 1 set me 15 baar kare.  Bilkul lite weight se suru kare aur Sahi tarike se kare.


  1. Triceps extension

gym workout for beginners

gym workout for beginners

Is exercise ko cable cross machine pe nhi Laga sakte ho. Ye exercise 3 set karna hai. per set me 15 rap. Kare yaniki 1 set me 15 baar kare.  Bilkul lite weight se suru kare aur Sahi tarike se kare.

Exercise pura hone ke baad diet Lena bohot hi Zada zaruri hai. diet proper rakhe and time pe le.

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