Health and Fitness Knowledge,  Muscle Building

Biceps aur triceps Ka Size Kaise Badhaye

Biceps aur triceps ka size kaise badhayeBiceps aur triceps Ka Size kaise Badhaye

Biceps aur triceps size kaise badhaye ye article un logo ke liye hai jinka biceps ka size nahi badh raha ya fir ek point ke baad badhna ruk gaya hai (Plateau stage) . Biceps/ Dole admiyon ki body ka ek akarshak muscle group hai jiski wajah se apke looks, confidence and kapdo ki fitting mein kafi farak padta hai. Lekin acche biceps/dole banana asan kaam nahi hai iske liye kadi mehanat aur discipline ki jaroorat hoti hai. Main yahan aap logo se discuss karunga ki kaise smart way aur kam waqt mein aap accha biceps size gain kar sakte hai . To chaliye shuru karte hai Biceps aur triceps ka size kaise badhaye .

Biceps aur triceps muscle group ko samajhiye:-

Is article  Biceps aur triceps size kaise badhaye mein main apko in muscle groups ke baare mein jankari dunga aur ye bhi bataunga ki kaun si exercise in muscle groups ko train karti hai.

Biceps muscle group:-

Biceps muscle group combination hai teen muscle group ka jinka naam hai Brachiallis , Brachii( Long head ) and Brachii(Short hand) . Acche biceps ke liye teeno  muscle group ko train karna jaroori hai jo aksar log nahi karte.

Triceps Muscle Group:-

 Triceps muscle group include karta hai triceps long head ,triceps short head aur triceps medial head.

Doston ye dhyan rakhen ki Bicep ek chota muscle group hai aur triceps biceps ki comparision mein bada muscle group hai. Apke biceps ka size ya arms ka size apki triceps se decide hota hai,  jaise jaise apka triceps ka size badhega waise hi apki biceps bhi badi dikhne lagegi , isi liye yaad rakhen triceps pe bhi barabar dhyan de. To ab main apko dunga 04 asan tips jisse aap biceps aur triceps ka size badha sakte hai.

1. Biceps aur triceps ko jyada train na kare:-

Doston ye pehli aur sabse jyada ki jane wali galti hai. Har fitness enthusiast pehle din gym mein ghuste hi dumbbells ki exercise karne lagta hai.  Isi prakar wo roz apni muscle ko stress deta hai jiski wajah se biceps ka muscle grow karna band kar deta hai. Biceps ek chota muscle group hai koshish kare ki ise week mein 02 baar se jyada train na karein. Jahan tak donno muscle group biceps aur triceps ki baat hai, dono ki muscle group har exercise mein use hoti hai , jaise bench press,shoulder press etc isi liye inhe aram dena bahut jaroori hai jis se muscle recover ho sake.

2. Dono biceps aur triceps ke Complete muscle group ko na train karna.

Doston ye sabse badi galti jo log karte hai . Na sirf har youngster chahta hai ki uski muscle ka size badhe balki muscle quality bhi acchi dikhe. Log complete muscle group ko hit nahi karte jiski wajah se unki biceps ka accha shape nahi aa pata. Main yaha Apko Biceps aur triceps ki teen exercise bataunga aur sirf ye 03 exercise 04-06 weeks tak karke dekhein apka biceps aur triceps ka size badhega.

  • Biceps Ki teen Exercise :- Barbel curls ke teeno variations- Guys Ek barbell pakde aur dono taraf weights laga de jitne se aap 10-12 reps laga sake. Pehli exercise ke liye barbell ko shoulders jitni chaudai mein pakad le aur 10-12 reps lagaye. Is Exercise se apka Bicep Brachii ( Both heads)muscle train hoga ( ye wo muscle grop hai jo apko biceps dikhane par visible hota hai). Is exercise ke 03 sets lagaye aur har set mein weight ko utna badhaye jispe aap 06-08 reps laga paye.
  • Next exercise mein Barbell ko shoulder width se wide pakde aur 03 set lagaye barbell curls ke. Ye exercise apke interior brachiallis muscle ko train karti hai .
  • Aur teesri exercise mein EZ barbell ya fir normal barbell ko Shoulder width se close  pakde aur 03 sets lagaye. Ye exercise apke outer brachiallis muscle ko train karta hai jisse apke muscle ki width badti hai.

NOTE:- Doston hamesha dhyan rakhein ki form se compromise na kare aur apna negative motion jitna dheere ho sake utha dheere laye. Haath ko pura neeche na chhode ,ensure kare ki muscle mein tension bana rahe . Aap biceps pe ek limit se jyada wajan nahi utha sakte , isi liye yaad rakhein ki weight ko acchi form se aur dheere dheere neeche laye.

  • Triceps ki teen exercise:- Guys triceps ki pehli exercise hai skull crushers jo apki long head triceps muscle ko train karti hai , Is exercise ke 03 set us weight pe lagaye jo aap acchi form ke saath utha sake. Fir dheere dheere weight ko badhaye. Negative movement par dhyan de aur upar jake elbow ko lock na kare . Triceps pe tension banake rakhen.
  • Dusri exercise Cable push down ya fir close grip bench press ko lagaye.Ye exercise apke lateral triceps head ko train karne ke liye bahot jaroori hai ,iske bhi 03 sets perform karein aur acchi form ka dhyan rakhen. Dono exercise mein apne sath ek partner ko rakhein jo jaroorat padne pe aoki help kare.
  • Teesri exercise hai reverse grip push down jo train karti hai apke medial head ho. In teeno exercise ko kaise karna hai iski detail inke links pe click karein aur you tube se bhi help le. Koshish kare ki expert trainer ki dekh rekh mein kare jis se injury hone ka chance na ho.

3. Apne biceps aur triceps ko kisi badi body part wale muscle group Ke saath lagaye:-

Guys ye mera personal experience hai aur maine is se bahut acche results achive kiye hai. Biceps aur triceps isolated movements hai jo sirf ek muscle group pe kaam karte hai . Ek time ke baad growth dhreeere ya fir ruk jati hai . Meri salah ye hai ki aap biceps ko us din karein jis din aap Legs train karein . Legs ki exercise testosterone aur growth hormone ko jyada matra mein produce karti hai jiski wajha se body ke kai muscle groups ka size badhta hai. Usi tarah triceps ki exercise ko chest ki exercise ke baad lagaye. Aap yakin maniye ye step sabse jyada jaroori hai aur 04-06 hafte mein apko apni arms ka size badha hua milega.

Comound movements vs isolation movements ke bare mein jyada janne ke liye is article ko padhein. Ye movements na sirf biceps aur triceps ka size badhane mein madad karte hai balki poori bodi ki muscle group pe kaam karte hai jo apko aur jyada fit rehne mein kaam ati hai.

4. Nuttrition mein badlav karein:-

Guys sirf exercise se arms ka size nahi badh sakta . Apko apni diet mein badlav karna hoga . Koshis karein ki jitna kg apka wajan hai us se 1.5-2 time protein khaye. Protein apki muscle size badhane mein bahut kargar hai , agar aap vegetarian hai to paneer, tofu, dal, rajma, palak,  soyabean, jaise cheezon ka sevan kar sakte hai . Non vegetarian hai to aap chicken breast, eggs, meat, fish etc khake apni protein requirements poori kar sakte hai. Din mein 04-05 litre pani peeye anur apni body ko hafte mein kam se kam do din ka rest de recover hone ke liye.

Guys asha karta hu apko mera article Biceps aur triceps Ka Size kaise Badhaye pasand aaya hoga . Is workout aur diet ko 04-06 hafte take follow karein aur amazing results dekhiye.

 Summary:- Apni biceps aur triceps ko jyada train na kare , hafte mein sirf do baar bade muscle group wali exercise ke saaath join kare, jyada exersise karne matlab jyada accha result nahi hota . Apni biceps aur triceps ke har muscle ki exercise karein aur apke biceps aur triceps ka size badhaye. Acchi diet le aur accha rest de body ko .

 Pic credit to positive health wellness @ positivehealthwellness.com

I am Shweta Singh, Director and CEO at Kirola Sports Private Limited. I am a sports and fitness enthusiast and have played three sports at National level including Basketball, High jump ,Taekwondo .I also started training in Mixed Martial Arts last year . I always knew that health ,fitness and motivation are pillar of success for every individual. Mykhelbook team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people ,about their struggles and achievements through our blogs .

Leave a Reply

Your email address will not be published. Required fields are marked *