Top 5 Chest workout at home in Hindi

Top 5 Chest workout at home

Aj mai aplogo k liye 5 ase tips lekar aya hun jisse ap ghar baithe huye bhi apni body bana sakte hai ye tips unlogo k liye hai jin k pass paise nh hai k gym jakar paise de or gym kare

Mai smjh skta hu k ek students k liye abhi se gym jana kitna muskil hai to ab ap hojaye befikar mai agaya hu aplogo k liye ye 5 tips lekar jisse ap bina gym jaye huye ghar pe hi kar sakye hai.

Mai aplogo ko ye bata raha hu ke mai khud ye tips kar kar k apni body badhaye hai.

Or faide bhi nazar aye hai bas 5 chest exercise ghar baithe huye ap kar sakte hai apko only 2 week me asar dikhne lage ga or 2 month me toh apki body.

Gym jane walo boys k jaise ho jayenge mai jab se ye tips ko karne laga mere friends bolne lage kya bhai tm kitne din se gym ja rahe ho to aye wo 5 tips kya kya hai mai batata hu apko....

1) Barbell Bench Press.

2) Incline Barbell Press.

3) Flat Bench Dumbbell Press.

4) Decline Barbell Bench Press.

5) Push Ups.

Ye only 5 toh chalye mai aplogo ko step by step batate jata hu ab mai .

 1) Barbell Bench Press.

Barbell bench press soo kar aplogo ko ek sukhe towel le lena hai or barbell k jaise us towel ko uthna hai or niche lana hai 4 set banaye har ek set me 20 hona chahhiye har ek set k bad 10 second rest lijye use ziyda ek dam nahi lena hai..

warna body thanda hogaya to koi faida nhi hoga ek set k bad 10 second rest dusre set k bad 10 second rest har ek set k bad 10 second k rest le sakte hai ap or 4 set k bad 30 second ka rest lekar dusre exercise karna start kar dena hai apko.

2) Incline Barbell Press.

Incline Barbell Press same ase hi soo jaye or sukhe towel ko le le or hath ko hard kar le mind me ye dal le k towel bahot bhari hai or same pehle wale jaise apko 4 set bana lena hai har ek set me 20 or rest only 10 second or 4 set hone k bd 30 second ka rest.

3) Flat Bench Dumbbell Press

Flat Bench Dumbbell Press yaha pe aplogo ko soo kr hath me Brick le lena hao dono hatho me or same 4 set bana lena hai har ek set me 20 or rest only 10 second or 4 set hone k bd 30 second ka rest.

4) Decline Barbell Bench Press.

Decline Barbell Bench Press niche k tarf so jaye or wahi towel ko zor se pakar le or feel kare k wo towel bhari hai or same  4 set bana lena hai har ek set me 20 or rest only 10 second or 4 set hone k bd 30 second ka rest.

5) Push Ups                                                  

Push ups end me jakar aplogo ko 4 set bana kar 25 push ups karna hoga or ankh niche body straight kar k apko push ups lagane hai 10 second ka rest le le kar kar sakte hai ..

Mai umeed karta hu k aplogo ko mere baat samajh aye hone mai ne ye tips apna huye hai or faide aplogo ko 2 week me hi nazar ane lage ge or 2 mnth hote hote thak apk frnds apko bolenge k kab se gym join kya bhai..

Biceps ka Size Kaise Badhaye.

https://engineermoin18.blogspot.com/2020/06/biceps-ka-size-kaise-badhaye.html

Shoulder Exercise:
https://engineermoin18.blogspot.com/2020/07/shoulder-exercise-in-hindi.html